7
E
n
g
lis
h
Chest
Hold your arms to your sides with your forearms at 90°, having the weight in
one hand. Swing your arms forward so that they are in front of you and hold for
ten seconds. Repeat 15 times with both arms.
Obliques
Have the dumbbell in one hand hanging against your side. Have your other
hand touching the side of your head. Lean your body away from the dumbbell
side and hold for ten seconds. Repeat 15 times with both arms.
Upper back
Bend forward, letting your arms hang and with the weight in one hand.
Pull your arms upwards in a straight line. Hold the position for ten seconds.
Repeat 15 times with both arms.
