The Triple Shot Upper Body Exercise

I'll tell you right up front, this is NOT a mass-builder. You won't be able to use enough resistance or keep enough tension on the muscles to build substantial mass.

This exercise is a great way to target and work all the "small" muscles of the upper body in one quick exercise.

Start with a light set of dumbbells the first time you try this one, to get the pattern in your mind. Then you can increase the weight. The amount of weight you can use will depend on the strength of your WEAKEST exercise of the three that you'll be rotating between here.

First, do a standing dumbbell curl.

standing dumbbell curl

Next, you're going to go straight into an Arnold Press...which is essentially moving from the top of the dumbbell curl, bringing the dumbbells around to the top of the shoulder press.

Arnold Press

From here, you'll rotate the dumbbells into a neutral grip then bring the dumbells down into an overhead dumbbell extension.

overhead dumbbell extension

Next, you'll repeat the sequence backwards. Come out of the top of the extension then do the lowering phase of the Arnold Press.

Then down to the bottom of the curl.

And repeat!

As you can see, this covers biceps, triceps and shoulders all in one shot. It's a great time-saving exercise when you're in a hurry, or used as a finisher for your upper body.

This exercise is a variation of the one you can also use as a cross-connection warm-up for strength training.

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