Get Your Beach Body Ready Only Using These Dumbbell Workouts

Bicep Curls

Bicep curls can be done alternately or with both arms moving together. Hold a dumbbell by the bar in each hand and stand with your feet under your hips and bend your knees slightly. Keep a tall, straight spine with an open sternum. Extend your arms to your sides and inhale. Bend elbows past ninety degrees while exhaling so the dumbbells touch your chest. Inhale as your arms straighten until just before they lock at the elbow. Repeat the movement. Control the downward movement so that momentum influences reps as little as possible, particularly when moving both arms at once. Biceps are fairly isolated in this particular exercise, although the core may engage as well.

Dumbbell Flyes On A Bench

Dumbbell flyes on a bench are done lying with back on a flat bench. Bend your knees to bring the soles of your feet to the floor to stabilize the body. Hold a dumbbell in each hand by the bar, let your arms extend into a 'T' without locking the elbows, and inhale. Exhale and bring arms together on top of your body. Inhale as your arms move back out. This exercise engages chest muscles, so be sure to keep a bend in your elbows during the reps to protect your joints. Those looking for an increase in the challenge may increase the weight for each set.