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If you want to strengthen your upper back, core, and biceps, hinge forward at your hips and keep your back neutral. “Pull the weights up toward the chest, keeping the elbows close to the body,” Brown says. Imagine you’re pinching something with your shoulder blades.
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Use a light weight here — you want to exercise your shoulders, not strain them. “With a slight bend at the elbows, lift the arms straight in front of the body,” Brown says. Keeping the same arm position and lift the weights out to your sides. That’s one rep.
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To work your biceps, hold dumbbells at your sides with your palms up. “Squeeze your biceps and curl those weights up toward your armpits,” Raddatz says. Keep your elbows pinned to your sides and slowly lower.
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Grab two dumbbells and hold them together over your head, Raddatz says. “Lower the weights behind your head to the base of your neck, keeping them pushed together. Then raise them back up overhead. You should feel the burn in your triceps.”
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To challenge your shoulders and upper back, hold weights at shoulder height with palms facing each other, Raddatz says. “Taking the elbows out wider, rotate the wrists so the palms face forward as you bring the weights up overhead." Reverse the move going down.
“This dynamic exercise will work your chest and triceps in the push-up and the upper back with the row,” Raddatz says. Use your dumbbells as handles for a push-up. At the top of the move, pull one bell toward your chest. Perform another push-up and switch sides.