Dumbbells: Made with recyclable materials: Enhance physical strength and maintains the body to be

healthy and active everyday!

Dumbbell Front Raises Dumbbell Bent-Over Rows

The dumbbell front raise primarily strengthens the shoulder Dumbbell bent-over rows strengthens and stabilize the shoulder,

muscles (deltoids) and also works the upper chest (pectorals). strengthening the core and building a neurological connection.

Dumbbell Bicep Curls Shoulder Press

Dumbbell bicep curls are an effective exercise The shoulder press is a great exercise for building

for building muscle mass in the biceps upper body strength and mass

Dumbbell Front Raises:

1. Hold a dumbbell in each hand, palms facing in, by your thighs.
2. Exhale as you raise the dumbbells up in front of you, keeping your elbows slightly bent until
they are shoulder height.
3.Breathe in as you lower the dumbbells back to your thighs.
4. Repeat for 12-16 repetition
1. Arms extended, palms facing forward, hold a dumbbell in each hand.
2. Exhale as you curl the weights while contracting your biceps while keeping your upper arms
still.
3. Lift the weights higher and higher until they are at shoulder height and your biceps are fully
extended.
4. Inhale as you gradually lower the dumbbells back to the initial position.
5. Repeat for 12-16 repetition]

Dumbbell Bent-Over Rows:

1. With your hands towards your body, hold a dumbbell in each hand.
2. Keep your back flat and your core active when you bend over by hinging at the hips.
3. Breathe out as you raise the weights toward your hips, leading with your elbows and pushing
your shoulder blades together.
4. As you lower the dumbbells back down, breathe in.
5. Repeat for 12-16 repetition

Dumbbell Bicep Curls:

1. Arms extended, palms facing forward, hold a dumbbell in each hand.
2. Exhale as you curl the weights while contracting your biceps while keeping your upper arms
still.
3. Lift the weights higher and higher until they are at shoulder height and your biceps are fully
extended.
4. Inhale as you gradually lower the dumbbells back to the initial position.
5. Repeat for 12-16 repetition

Shoulder Press:
1. Stand with your feet and shoulder width apart.
2. Hold the dumbbells and bring them up above your shoulder.
3.Slightly bend your knees.
4. Began to lift the dumbbells straight up overhead and slowly bring them back down.
5.Repeat for 8 – 12 repetitions.