The 10-Minute Dumbbells Workout for Chicken Wing Arms

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Begin the alternating dumbbell bench press by laying flat on a training bench with your chest up, shoulders squeezed together,

1. Alternating DB Bench Press

buttocks on the bench, and feet flat on the floor. Press each dumbbell above your body. One-arm bench press. Bench press the opposite arm. Alternate arms for five repetitions.

Standing erect with a dumbbell on each hand, bicep curls begin. PureGym says your palms should face away from you at your sides.

2. Bicep Curls

Maintain relaxed shoulders and core activation. Curl the dumbbells toward your shoulders while keeping your elbows close to your sides. Reduce the weights steadily. Six repetitions.

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Skull crushers follow. Lay flat on your back on a fitness mat. Hold a dumbbell in each hand above your chest.

3. Skull Crushers

Bend your forearms toward your head while keeping your upper arms steady and palms facing each other. Complete a rep by extending your arms. Six reps.

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