Bent-Over Dumbbell Rows
- Stand with your legs hip-distance apart holding a pair of dumbbells with a palm-up grip. Keeping your back straight, bend forward at the waist with your knees slightly bent.
- Extend your arms straight down and look forward. Pull the dumbbells toward your chest. Keep your elbows close to your sides and concentrate on pulling with your back muscles while you raise your elbows as high as possible.
- Slowly lower your arms back to the starting position.
The middle part of your back
Seated Dumbbell Press
- Sit on a chair or giant exercise ball with your feet flat on the floor, and grab a pair of dumbbells with a palm-down grip.
- Press the dumbbells up until your arms are fully extended over your head (do not lock your elbows).
- Slowly lower your arms so your elbows form a 90-degree angle, then repeat.
The front and sides of your shoulders
Standing Dumbbell Curls
- Stand with your feet hip-width apart, holding a pair of dumbbells with a palm-up grip. Extend your arms so they rest in front of your thighs.
- Curl the dumbbells up toward your chest in a slow, controlled manner. Work both arms at once, and contract your biceps at the top of the movement.
- Lower the dumbbells slowly to the start position without allowing them to rest on your thighs.
Standing Dumbbell Kickbacks
- Stand with your feet hip-width apart and hold a pair of dumbbells. Bend at the waist until your upper body is almost parallel with the floor, keeping your back straight and your knees slightly bent.
- Keeping your upper arms alongside your body, bend your elbows to a 90-degree angle.
- Slowly extend your forearms backward till they are almost straight alongside your body, contracting your triceps when you reach the top (don't lock your elbows). Return to starting position.
The back of your arms
- Sit on the edge of a chair. Place your hands by your hips with your fingers cupping the front edge of the chair and your elbows pointing back. Place your feet flat on the floor, with your knees bent at a 90-degree angle.
- Bend your elbows to slowly lower your upper body toward the floor. After going as low as you can, push yourself upward until your arms are fully extended.
- Squeeze at the top position, then begin lowering yourself again (no sitting down till your set is finished!).
The back of your arms
All exercises and stretches adapted from Bridal Bootcamp: Look Fabulous on Your Big Day by Cynthia Conde.
Getting in Shape