Strength Training Builds Up Arm, Chest Muscles

January 26th, 2009

This is the beginning position for two similar exercises that will strengthen your bicep, shoulder and chest muscles using light dumbbells. If you are new to strength training, stick with the bent-arm version. As you get stronger, progress to the extended-arm version for a more intense workout.

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Step 1.. Holding a light dumbbell in each hand, bend your arms out to the side with your elbows at shoulder level. Keep your arms level and close them in front of your chest (not shown). Pause, then open your arms to the side. Repeat 10 to 12 times. Rest for 15 seconds and repeat two more times.

Step 2 Holding a light dumbbell in each hand, bring your arms out to the side at shoulder level with your palms facing forward. Keep your arms just slightly bent and move them in front of your chest (not shown). Pause, then open your arms to the side. Repeat 10 to 12 times. Rest for 15 seconds and repeat two more times.

Sources: Los Angeles Times