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Whether you're new to the gym or just feeling shy, here is an amazing upper body workout where you can stay in ONE spot the whole time! And another upside - all you need is dumbbells and a bench.
Here's the workout:
Seated Dumbbell Press
- Put the seat at about a 30° incline
- Position your elbows in front of you about 45°
- Push the weight straight upwards
- Control the weight back down until parallel with your head
*Tip*: Don’t flare your elbows all the way out to the sides
Dumbbell Bench Press
- Lay flat on a bench with dumbbells
- Hold the dumbbells at chest level, with elbows slightly tucked in
- Push the dumbbells upwards and inwards
- Slowly bring them back down
*Tip*: Squeeze your shoulders slightly together
Single arm bent over row
- Stand behind a bench inclined back about 45°
- Bend over and use one arm for support
- Keep one leg in front of you and hold the dumbbell
- Pull the dumbbell up to your hip
- Slowly bring the weight back down
*Tip*: Think about leading with your elbow as you pull
Incline Curl
- Position the seat at about a 30° incline
- Extend your arms completely, letting them hang slightly behind you
- Curl the dumbbells up
- Slowly bring them back down until your arms are once again fully extended
*Tip*: Keep your elbows in one place
Skullcrusher
- Lay flat on a bench with about a 45° incline
- Sit high enough on the bench that your head is slightly above the seat
- Hold the dumbbells directly overhead
- Bend your arms until the dumbbells are next to your head
- Straighten your arms back up
*Tip*: Hold the dumbbell close to the base so you can go further without hitting the seat