Iron man




  • Light
  • Moderate

Muscles Involved

  • Biceps
  • Shoulders


  • Weights

Remark or addition


  • In a standing position, hold a pair of dumbbells at your side.
  • Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height.
  • Keep the weights at shoulders height and move your arms laterally to your sides.
  • Turn the palms of your hands up and raise the weights above your head. Hold for a brief moment before you lower your arms back to shoulder height.
  • Turn the palms of your hands back down and bring your arms back in front of you.
  • Return the weights to your side.
  • Aim for 3 sets of 8 reps.

Points of attention

  • Avoid swinging.
  • Keep your elbows slightly bent.

Progression Ladder

  • Start with 4 kg and slowly over time work your way up to 12 kg.