Online Fitness Trainer, Exercise Programs & Workout Routines

DB Complex: Curls, StOHD Tri Ext, One-Arm Deadlift

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Biceps

Calories Burned:  680 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Biceps
Secondary Muscles Trained:  Triceps

INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.


START: Grab a pair of dumbbells with a hammer grip, your palms next to your thighs and facing each other. Stand as tall as you can and set your feet shoulder width apart.

MOVEMENT: Without moving your upper arms and keeping your chest up, bend your elbows and curl the dumbbells as close to your shoulders as you can, rotating your palms so that you are using a standard grip in the top position. Pause, then slowly lower the weights back to the starting position. Each time you return to the starting position, completely straighten your arms.





START: Squat and grab a dumbbell with a neutral grip (your palms facing each other) with your right hand.

MOVEMENT: Keep your back flat and head up as you stand, thrusting your hips forward and pulling your shoulder blades back and chest up. Then reverse the movement back to the starting position. That is 1 repetition. Do the prescribed reps then switch hands.

Tags:  combination exercise, dumbbell complex, Superset, circuit

Exercise Comments

No comments have been posted yet.

We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.