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Lean and Strong Arms: Five Dumbbell Exercises That Are Effective
Gemelas Pin
The Pin Twins, Esther and Gema Pineda, propose this week a specific work routine for the upper body to strengthen and stylize the arms
And more: table of intense exercises to reduce fat and change the body
PM4:28Goodbye to flabby arms, sagging and without strength! This week the Pin Twins propose to work the upper body with a table of five exercises and three series that you can carry out in 10 minutes. Each exercise is repeated 15 times and you can rest for about 30 seconds between each series. In the first four exercises you will need to use 2-2,5 kg dumbbells.
top train
- Drill
- 5
- TV Shows
- 3
- Rest between sets
- 30 ”
- Material
- Dumbbells
But to forget about what is known as ‘bat wings’, personal trainers Esther and Gema Pineda remember that it is not only important to do specific exercises, but also to take care of diet, prioritizing fresh quality products, especially vegetables , vegetables, fruits, legumes, fish, lean meat, eggs and healthy dairy.
You can practice this routine in real time by following the video in this article, which was recorded at The Corporate Gym facilities, but first you can read this brief explanation of each exercise to avoid the most common mistakes.
1 Exercise
We stand up, hold a dumbbell with each hand and raise the arms, alternating elevation to touch the shoulder with the dumbbells and front elevation, with the elbows close to the body. When practicing the exercise it is important not to swing and keep the position firm. We do 15 repetitions of the exercise.
2 Exercise
In the same position and with a dumbbell in each hand we raise the arms alternating the frontal angle position (90 degrees) and with the same angle we bring the elbows together towards the front and then raise them towards the ceiling well stretched. We do 15 repetitions of the exercise.
3 Exercise
We remain standing and with the dumbbells in both hands. This time we will stretch our arms up and from that position we will flex our elbows back, bringing the dumbbells to the nape of the neck, then we will lower our bent arms to shoulder height and from there we will repeat the exercise. We will do it fifteen times.
4 Exercise
In a plank position and with the dumbbells resting on the floor at the height of the hands, we will alternate lateral raises of the dumbbell with each arm at shoulder height. “If the exercise involves a lot of difficulty, you can keep your knees flat on the ground, but remember to keep your hips aligned”, explains Esther Pineda.
5 Exercise
We get into a flexion position with our knees resting on the ground and we lower ourselves to the ground trying to touch the ground with the tip of the nose. “Remember that you can push yourself and flex more with each repetition”, encourages Gema Pineda.
When you finish this first round, remember to do three more sets exactly the same.