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The document provides instructions for several dumbbell and barbell exercises that target different muscle groups. It describes proper form for exercises like squats, lunges, presses and curls using dumbbells or a barbell to work the legs, chest, biceps and triceps. Each exercise listing includes how to perform the movement and points about keeping the back straight or breathing to complete reps safely and effectively.

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Dumbbell Exercises for Legs Squat - Stand up and hold one dumbbell with both hands in front of your thighs. - Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause. - Keep your upper body steady throughout. Reverse Lunge - Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body. - Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause. - Keep your upper body steady throughout. . Stationary Lunge - Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other. - Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause. - Keep your upper body steady throughout. Dumbbell Swing Through - Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles. - Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause. - Keep your back straight throughout. Stiff Legged Dead Lift - Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other. - Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause. - Keep your back straight throughout. Toe Raise - Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other. - Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause. - Keep the rest of your body still throughout.
Barbell Exercises for Legs Barbell Squat - Place a barbell on top of your shoulders behind your neck and crouch down until your thighs are parallel to the ground. - Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. - Keep your back straight throughout. Barbell Half Squat - Place a barbell on top of your shoulders behind your neck and crouch down until your knees are at 90 degree angles. - Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. - Keep your back straight throughout. Barbell Half Squat - Wide-Stance - Place a barbell on top of your shoulders behind your neck and crouch down until your knees are at 135 degree angles. - Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. - Keep your back straight throughout. Barbell Front Lunge - Stand up and place a barbell on top of your shoulders behind your neck. - Take a wide step forward so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause. Alternate feet between repetitions. - Keep your back straight throughout. Barbell Calf Raise - Seated - Sit down on the bench, place the front of your feet on top of the step and hold a barbell with both hands on top of your thighs. - Raise the barbell by standing on your toes and slowly lower it back down after a short pause. - Make sure that only the calf muscles are exercising. Barbell Calf Raise - Standing - Stand up, place the front of your feet on top of a small step and hold a barbell on top of your shoulders behind your neck. - Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. - Make sure that only the calf muscles are exercising.
Dumbbell Exercises for the Chest Bench Press - Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet. - Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. - Breathe out when raising the dumbbells and breathe in when lowering them back. Bench Press (Neutral Grip) - Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other. - Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. - Breathe out when raising the dumbbells and breathe in when lowering them back. Incline Bench Press - Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward. - Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. - Breathe out when raising the dumbbells and breathe in when lowering them back. Incline Bench Press (Neutral Grip) - Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing each other. - Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. - Breathe out when raising the dumbbells and breathe in when lowering them back. Decline Bench Press - Lie down on your back on a decline bench and hold 2 dumbbells at chest level, palms facing forward. - Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. - Breathe out when raising the dumbbells and breathe in when lowering them back Lying Fly - Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched. - Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. - Try to maintain the same angle in your elbows throughout.
Dumbbell Exercises for the Chest Incline Fly - Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched. - Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. - Try to maintain the same angle in your elbows throughout. Straight-Arm Pullover - Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended. - Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause. - Keep your arms extended throughout by keeping still the angle of your elbows. Bent-Arm Pullover - Lie down on your back on one end of the bench and hold 2 dumbbells below your head level, elbows at 90 degree angles. - Raise both dumbbells until they are next to your chest while maintaining a 90 degree angles in your elbows and lower them back after a pause. - Breathe out when raising the dumbbells and breathe in when lowering them back.
Barbell Exercises for the Chest Bench Press Lie down on your back on the bench and grasp the barbell with both hands in a medium-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Close-Grip Lie down on your back on the bench and grasp the barbell with both hands in a close-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Wide-Grip Lie down on your back on the bench and grasp the barbell with both hands in a wide-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Incline Lie down on your back on the incline bench and grasp the barbell with both hands in a medium-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Incline; Wide-Grip Lie down on your back on the incline bench and grasp the barbell with both hands in a wide-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Decline Lie down on your back on the decline bench and grasp the barbell with both hands in a close-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back.
Barbell Exercises for the Chest Bench Press - Decline; Wide-Grip Lie down on your back on the decline bench and grasp the barbell with both hands in a wide-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Decline; to Neck Lie down on your back on the decline bench and grasp the barbell with both hands in a medium-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Barbell Pullover - Bent-Arm Lie down on your back on one end of the bench and hold the barbell below your head height, elbows at 90 degree angles. Raise the barbell and bring it on top of your chest while keeping the angles in your elbows still and slowly return to starting position. Breathe out while raising the barbell and breathe in while lowering it back. Barbell Pullover - Straight-Arm Lie down on your back on one end of the bench and hold the barbell at your head height, arms extended. Raise the dumbbell up until your arms are perpendicular to the floor and slowly return to starting position. Breathe out while raising the barbell and breathe in while lowering it back. Barbell Pullover - Straight-Arm; Across Bench; Close-Grip Lie down on your back across the bench and hold the barbell at your head height, arms extended. Raise the dumbbell up until your arms are perpendicular to the floor and slowly return to starting position. Breathe out while raising the barbell and breathe in while lowering it back.
Dumbbell Exercises for Biceps One-at-a-Time Biceps Curl - Grab one dumbbell in each hand, palms facing forward. - One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause. - Alternate hands after the full motion is completed. Alternated Biceps Curl - Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. - Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one. - Try NOT to jerk your upper body in an effort to help you lift the weights. Hammer Curl - Grab one dumbbell in each hand along the sides of your body, palms facing your body. - Raise both dumbbells by curling your elbows and lower them down after a short pause. - Keep your upper arms still throughout. Seated Alternated Biceps Curl - Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other. - Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one. - Try NOT to jerk your upper body in an effort to help you lift the weights. Seated Biceps Curl - Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other. -Raise both dumbbells until they reach your shoulders' height and slowly lower them down after a short pause. -Try NOT to jerk your upper body in an effort to help you lift the weights. Incline Biceps Bench Curl - Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other. - Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause. - Try NOT to jerk your upper body in an effort to help you lift the weights.
Dumbbell Exercises for Biceps Concentration Biceps Curl - Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up. - Raise the dumbbell up to your shoulder and lower it back down after a short pause. - Only your lower arm should move throughout the exercise. Seated Concentration Curl - Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg. - Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set. - Try NOT to jerk your upper body in en effort to help you lift the weight. Supine Biceps Curl - Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up. - Raise the dumbbells until they reach your body's height and slowly lower them back down after a short pause. - Breathe out when lifting and breathe in when lowering back.
Barbell Exercises for Biceps Barbell Biceps Curl - Standing Stand up and hold the barbell with your hands, palms facing forward in a medium-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Keep your back and upper arms still throughout. Barbell Biceps Curl - Standing; Close-Grip Stand up and hold a barbell with your hands, palms facing forward in a close-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Keep your back and upper arms still throughout. Barbell Biceps Curl - Standing; Close-Grip; Against Wall Stand up with your back against the wall and hold a barbell with your hands, palms facing forward in a close-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Keep your back and upper arms still throughout. Barbell Biceps Curl - Standing; Close-Grip; Concentrated Sit on one end of a bench and hold the barbell at ankle height, palms facing forward in a close-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Keep your back and upper arms still throughout. Barbell Biceps Curl - Prone Lie prone on an elevated bench and hold the barbell straight below your shoulders, hands in a medium-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Breathe out while lifting and breathe in while lowering back. Barbell Biceps Curl - Prone; Close-Grip Lie prone on an elevated bench and hold the barbell straight below your shoulders, hands in a close-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Breathe out while lifting and breathe in while lowering back.
Barbell Exercises for Triceps Barbell Triceps Extension - Incline Sit on an incline bench and hold a barbell behind your shoulders, upper arms pointing up, elbows at 90 degree angles. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Keep your upper arms still throughout. Barbell Triceps Extension - Standing Stand up and hold a barbell behind your shoulders, upper arms pointing up and elbows at 90 degree angles. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Be careful not to lower the barbell too low to the point where it is difficult to raise it back. Barbell Triceps Extension - Seated Sit on one end of the bench and hold a barbell behind your head, upper arms pointing up, elbows at 90 degree angles. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Keep your upper arms still throughout. Barbell Triceps Extension - Lying; to Forehead Lie down on your back on a bench and hold a barbell with both hands just above your forehead, upper arms straight up. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Keep your upper arms still throughout. Barbell Triceps Extension - Lying; to Chin Lie down on your back on a bench and hold a barbell with both hands just above your chin, upper arms straight up. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Keep your upper arms still throughout. Barbell Triceps Extension - Lying; Kick-Back Lie down on your back on a bench and hold the barbell below your head, upper arms parallel to the floor, elbows at 90 degree angles. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Keep your upper arms still throughout.
Dumbbell Exercises for Triceps Two-Arms Triceps Extension Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up. Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause. Your upper arms should remain still throughout. One-Arm Triceps Extension Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up. Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set. Keep your upper arm still throughout. Seated Triceps Extension Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up. Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause. Keep your upper arms still throughout. Triceps Kickback Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause. Keep your upper arm still throughout. Bent-Over One-Arm Triceps Extension Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body. Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set. Keep your upper arm still throughout. Lying Triceps Extension Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling. Raise the dumbbells by extending your elbows and allow them to slowly return after a short pause. Keep your upper arms still throughout.
Dumbbell Exercises for Triceps Triceps Bench Press Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing each other. Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause. Breathe out when pushing the dumbbells up and breathe out when lowering them back down.
Dumbbell Exercises for Shoulders Palms-In Shoulder Press Stand up and hold two dumbbells at shoulder level, palms facing each other. Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. . Back SupportedPalms-In Shoulder Press Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other. Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. Palms-In Alternated Shoulder Press Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other. Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. Seated Palms-In Alternated Shoulder Press Sit on a bench and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other. Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. Shoulder Press Stand up and hold two dumbbells close to your shoulders, palms facing forward. Raise the dumbbells straight up until your elbows come close to locking and lower them back after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. Seated Shoulder Press Sit on a bench and hold two dumbbells at shoulder level, palms facing forward. Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells.
Dumbbell Exercises for Shoulders Back SupportedShoulder Press Sit on a bench with support for you back and hold two dumbbells at shoulder level, palms facing each other. Raise the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. . Lateral Raise Stand up and hold one dumbbell with each hand in front of your hips, palms facing each other. Raise the dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down after a short pause. Try to maintain the angles in your elbows still throughout. Bent-Over One-Arm Deltoid Raise Bend down and hold one dumbbell with one hand between your legs, knees slightly bent. Raise the dumbbell to your side until your arm is parallel to the ground and lower it back down slowly after a short pause. Keep your back straight throughout. Seated Side Lateral Raise Sit on one end of the bench and hold one dumbbell with each hand down the side of your body. Raise both dumbbells sideways until your arms are parallel to the ground and lower them back down slowly after a short pause. Keep your back straight throughout. Bent-Over Rear Deltoid Raise Sit on one end of the bench and lower your body as to hold one dumbbell in each hand just below the floor. Raise both dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down slowly after a short pause. Maintain the same small arch in your elbows throughout. Straight-Arm Front Deltoid Raise Stand up and hold one dumbbell in each hand in front of your thighs. Raise the dumbbells to your shoulder level and continue on to raising them up at arms' length and lower them back down slowly after a pause. Keep your arms extended throughout.
Dumbbell Exercises for Shoulders Upright Row Stand up and hold one dumbbell in each hand in front of your thighs. Raise both dumbbells until your arms are parallel to the ground and lower them back down slowly after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. . Front Raise Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body. Raise the dumbbells forward then up until your arms are close to being parallel to the ground and lower them back down after a short pause. Keep your arms extended throughout. Shoulder Shrug Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body. Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause. Keep your arms extended throughout. Push Press Stand up and hold two dumbbells just above your shoulders, palms facing each other, knees arched. Push the dumbbells straight up until your arms are close to locking and lower them back down slowly after a short pause. Breathe out when pushing up and breathe in when lowering back. Crouched Rear Deltoid Row Crouch by bending your hips and knees and hold one dumbbell with each hand close to your knees, palms facing backwards. Raise the dumbbells straight up until your elbows form a 90 degree angle and lower them back down after a short pause. Try to focus on only moving your arms during the exercise.
Barbell Exercises for Shoulders Barbell Upright Row Stand up and hold the barbell with your hands in front of your thighs, hands at a medium-grip position, palms facing backwards. Raise the barbell until it reaches the top of your chest and lower it back down slowly after a short pause. Be careful not to jerk your back in an effort to help you raise the barbell. Military Press - Seated Sit on one end of the bench and hold the barbell in front of your neck, just above your shoulders. Push the barbell straight up until your elbows come close to locking and lower it back down slowly after a short pause. Be careful not to jerk your back in an effort to help you raise the barbell. Military Press - Standing Stand up and hold the barbell in front of your neck, just above your shoulders. Push the barbell straight up until your elbows come close to locking and lower it back down slowly after a short pause. Be careful not to jerk your back in an effort to help you raise the barbell. Military Press - Standing; Behind Neck Stand up and hold the barbell behind your neck, just above your shoulders. Push the barbell straight up until your elbows come close to locking and lower it back down slowly after a short pause. Be careful not to jerk your back in an effort to help you raise the barbell. Barbell Front Deltoid Raise - to Vertical Stand up and hold the barbell down in front of your thighs. Raise the barbell to your shoulder level and continue on to raising it up at arms' length and lower it back down slowly after a short pause. Keep your arms extended throughout. Barbell Push Press Stand up and hold the barbell in front your neck, just above your shoulders, knees slightly arched. Push the barbell straight up until your arms are close to locking and lower it back down slowly after a short pause. Breathe out while pushing up and breathe in while lowering back.

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Presentation1

  • 1.
    Dumbbell Exercises forLegs Squat - Stand up and hold one dumbbell with both hands in front of your thighs. - Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause. - Keep your upper body steady throughout. Reverse Lunge - Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body. - Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause. - Keep your upper body steady throughout. . Stationary Lunge - Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other. - Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause. - Keep your upper body steady throughout. Dumbbell Swing Through - Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles. - Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause. - Keep your back straight throughout. Stiff Legged Dead Lift - Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other. - Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause. - Keep your back straight throughout. Toe Raise - Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other. - Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause. - Keep the rest of your body still throughout.
  • 2.
    Barbell Exercises forLegs Barbell Squat - Place a barbell on top of your shoulders behind your neck and crouch down until your thighs are parallel to the ground. - Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. - Keep your back straight throughout. Barbell Half Squat - Place a barbell on top of your shoulders behind your neck and crouch down until your knees are at 90 degree angles. - Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. - Keep your back straight throughout. Barbell Half Squat - Wide-Stance - Place a barbell on top of your shoulders behind your neck and crouch down until your knees are at 135 degree angles. - Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. - Keep your back straight throughout. Barbell Front Lunge - Stand up and place a barbell on top of your shoulders behind your neck. - Take a wide step forward so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause. Alternate feet between repetitions. - Keep your back straight throughout. Barbell Calf Raise - Seated - Sit down on the bench, place the front of your feet on top of the step and hold a barbell with both hands on top of your thighs. - Raise the barbell by standing on your toes and slowly lower it back down after a short pause. - Make sure that only the calf muscles are exercising. Barbell Calf Raise - Standing - Stand up, place the front of your feet on top of a small step and hold a barbell on top of your shoulders behind your neck. - Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. - Make sure that only the calf muscles are exercising.
  • 3.
    Dumbbell Exercises forthe Chest Bench Press - Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet. - Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. - Breathe out when raising the dumbbells and breathe in when lowering them back. Bench Press (Neutral Grip) - Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other. - Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. - Breathe out when raising the dumbbells and breathe in when lowering them back. Incline Bench Press - Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward. - Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. - Breathe out when raising the dumbbells and breathe in when lowering them back. Incline Bench Press (Neutral Grip) - Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing each other. - Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. - Breathe out when raising the dumbbells and breathe in when lowering them back. Decline Bench Press - Lie down on your back on a decline bench and hold 2 dumbbells at chest level, palms facing forward. - Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. - Breathe out when raising the dumbbells and breathe in when lowering them back Lying Fly - Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched. - Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. - Try to maintain the same angle in your elbows throughout.
  • 4.
    Dumbbell Exercises forthe Chest Incline Fly - Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched. - Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. - Try to maintain the same angle in your elbows throughout. Straight-Arm Pullover - Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended. - Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause. - Keep your arms extended throughout by keeping still the angle of your elbows. Bent-Arm Pullover - Lie down on your back on one end of the bench and hold 2 dumbbells below your head level, elbows at 90 degree angles. - Raise both dumbbells until they are next to your chest while maintaining a 90 degree angles in your elbows and lower them back after a pause. - Breathe out when raising the dumbbells and breathe in when lowering them back.
  • 5.
    Barbell Exercises forthe Chest Bench Press Lie down on your back on the bench and grasp the barbell with both hands in a medium-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Close-Grip Lie down on your back on the bench and grasp the barbell with both hands in a close-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Wide-Grip Lie down on your back on the bench and grasp the barbell with both hands in a wide-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Incline Lie down on your back on the incline bench and grasp the barbell with both hands in a medium-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Incline; Wide-Grip Lie down on your back on the incline bench and grasp the barbell with both hands in a wide-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Decline Lie down on your back on the decline bench and grasp the barbell with both hands in a close-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back.
  • 6.
    Barbell Exercises forthe Chest Bench Press - Decline; Wide-Grip Lie down on your back on the decline bench and grasp the barbell with both hands in a wide-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Bench Press - Decline; to Neck Lie down on your back on the decline bench and grasp the barbell with both hands in a medium-grip position. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Breathe out while pushing the bar and breathe in while lowering it back. Barbell Pullover - Bent-Arm Lie down on your back on one end of the bench and hold the barbell below your head height, elbows at 90 degree angles. Raise the barbell and bring it on top of your chest while keeping the angles in your elbows still and slowly return to starting position. Breathe out while raising the barbell and breathe in while lowering it back. Barbell Pullover - Straight-Arm Lie down on your back on one end of the bench and hold the barbell at your head height, arms extended. Raise the dumbbell up until your arms are perpendicular to the floor and slowly return to starting position. Breathe out while raising the barbell and breathe in while lowering it back. Barbell Pullover - Straight-Arm; Across Bench; Close-Grip Lie down on your back across the bench and hold the barbell at your head height, arms extended. Raise the dumbbell up until your arms are perpendicular to the floor and slowly return to starting position. Breathe out while raising the barbell and breathe in while lowering it back.
  • 7.
    Dumbbell Exercises forBiceps One-at-a-Time Biceps Curl - Grab one dumbbell in each hand, palms facing forward. - One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause. - Alternate hands after the full motion is completed. Alternated Biceps Curl - Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. - Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one. - Try NOT to jerk your upper body in an effort to help you lift the weights. Hammer Curl - Grab one dumbbell in each hand along the sides of your body, palms facing your body. - Raise both dumbbells by curling your elbows and lower them down after a short pause. - Keep your upper arms still throughout. Seated Alternated Biceps Curl - Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other. - Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one. - Try NOT to jerk your upper body in an effort to help you lift the weights. Seated Biceps Curl - Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other. -Raise both dumbbells until they reach your shoulders' height and slowly lower them down after a short pause. -Try NOT to jerk your upper body in an effort to help you lift the weights. Incline Biceps Bench Curl - Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other. - Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause. - Try NOT to jerk your upper body in an effort to help you lift the weights.
  • 8.
    Dumbbell Exercises forBiceps Concentration Biceps Curl - Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up. - Raise the dumbbell up to your shoulder and lower it back down after a short pause. - Only your lower arm should move throughout the exercise. Seated Concentration Curl - Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg. - Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set. - Try NOT to jerk your upper body in en effort to help you lift the weight. Supine Biceps Curl - Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up. - Raise the dumbbells until they reach your body's height and slowly lower them back down after a short pause. - Breathe out when lifting and breathe in when lowering back.
  • 9.
    Barbell Exercises forBiceps Barbell Biceps Curl - Standing Stand up and hold the barbell with your hands, palms facing forward in a medium-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Keep your back and upper arms still throughout. Barbell Biceps Curl - Standing; Close-Grip Stand up and hold a barbell with your hands, palms facing forward in a close-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Keep your back and upper arms still throughout. Barbell Biceps Curl - Standing; Close-Grip; Against Wall Stand up with your back against the wall and hold a barbell with your hands, palms facing forward in a close-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Keep your back and upper arms still throughout. Barbell Biceps Curl - Standing; Close-Grip; Concentrated Sit on one end of a bench and hold the barbell at ankle height, palms facing forward in a close-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Keep your back and upper arms still throughout. Barbell Biceps Curl - Prone Lie prone on an elevated bench and hold the barbell straight below your shoulders, hands in a medium-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Breathe out while lifting and breathe in while lowering back. Barbell Biceps Curl - Prone; Close-Grip Lie prone on an elevated bench and hold the barbell straight below your shoulders, hands in a close-grip position. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Breathe out while lifting and breathe in while lowering back.
  • 10.
    Barbell Exercises forTriceps Barbell Triceps Extension - Incline Sit on an incline bench and hold a barbell behind your shoulders, upper arms pointing up, elbows at 90 degree angles. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Keep your upper arms still throughout. Barbell Triceps Extension - Standing Stand up and hold a barbell behind your shoulders, upper arms pointing up and elbows at 90 degree angles. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Be careful not to lower the barbell too low to the point where it is difficult to raise it back. Barbell Triceps Extension - Seated Sit on one end of the bench and hold a barbell behind your head, upper arms pointing up, elbows at 90 degree angles. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Keep your upper arms still throughout. Barbell Triceps Extension - Lying; to Forehead Lie down on your back on a bench and hold a barbell with both hands just above your forehead, upper arms straight up. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Keep your upper arms still throughout. Barbell Triceps Extension - Lying; to Chin Lie down on your back on a bench and hold a barbell with both hands just above your chin, upper arms straight up. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Keep your upper arms still throughout. Barbell Triceps Extension - Lying; Kick-Back Lie down on your back on a bench and hold the barbell below your head, upper arms parallel to the floor, elbows at 90 degree angles. Raise the barbell by straightening your arms and slowly lower it back after a short pause. Keep your upper arms still throughout.
  • 11.
    Dumbbell Exercises forTriceps Two-Arms Triceps Extension Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up. Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause. Your upper arms should remain still throughout. One-Arm Triceps Extension Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up. Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set. Keep your upper arm still throughout. Seated Triceps Extension Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up. Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause. Keep your upper arms still throughout. Triceps Kickback Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause. Keep your upper arm still throughout. Bent-Over One-Arm Triceps Extension Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body. Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set. Keep your upper arm still throughout. Lying Triceps Extension Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling. Raise the dumbbells by extending your elbows and allow them to slowly return after a short pause. Keep your upper arms still throughout.
  • 12.
    Dumbbell Exercises forTriceps Triceps Bench Press Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing each other. Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause. Breathe out when pushing the dumbbells up and breathe out when lowering them back down.
  • 13.
    Dumbbell Exercises forShoulders Palms-In Shoulder Press Stand up and hold two dumbbells at shoulder level, palms facing each other. Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. . Back SupportedPalms-In Shoulder Press Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other. Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. Palms-In Alternated Shoulder Press Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other. Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. Seated Palms-In Alternated Shoulder Press Sit on a bench and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other. Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. Shoulder Press Stand up and hold two dumbbells close to your shoulders, palms facing forward. Raise the dumbbells straight up until your elbows come close to locking and lower them back after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. Seated Shoulder Press Sit on a bench and hold two dumbbells at shoulder level, palms facing forward. Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells.
  • 14.
    Dumbbell Exercises forShoulders Back SupportedShoulder Press Sit on a bench with support for you back and hold two dumbbells at shoulder level, palms facing each other. Raise the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. . Lateral Raise Stand up and hold one dumbbell with each hand in front of your hips, palms facing each other. Raise the dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down after a short pause. Try to maintain the angles in your elbows still throughout. Bent-Over One-Arm Deltoid Raise Bend down and hold one dumbbell with one hand between your legs, knees slightly bent. Raise the dumbbell to your side until your arm is parallel to the ground and lower it back down slowly after a short pause. Keep your back straight throughout. Seated Side Lateral Raise Sit on one end of the bench and hold one dumbbell with each hand down the side of your body. Raise both dumbbells sideways until your arms are parallel to the ground and lower them back down slowly after a short pause. Keep your back straight throughout. Bent-Over Rear Deltoid Raise Sit on one end of the bench and lower your body as to hold one dumbbell in each hand just below the floor. Raise both dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down slowly after a short pause. Maintain the same small arch in your elbows throughout. Straight-Arm Front Deltoid Raise Stand up and hold one dumbbell in each hand in front of your thighs. Raise the dumbbells to your shoulder level and continue on to raising them up at arms' length and lower them back down slowly after a pause. Keep your arms extended throughout.
  • 15.
    Dumbbell Exercises forShoulders Upright Row Stand up and hold one dumbbell in each hand in front of your thighs. Raise both dumbbells until your arms are parallel to the ground and lower them back down slowly after a short pause. Be careful NOT to jerk your back in an effort to help you raise the dumbbells. . Front Raise Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body. Raise the dumbbells forward then up until your arms are close to being parallel to the ground and lower them back down after a short pause. Keep your arms extended throughout. Shoulder Shrug Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body. Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause. Keep your arms extended throughout. Push Press Stand up and hold two dumbbells just above your shoulders, palms facing each other, knees arched. Push the dumbbells straight up until your arms are close to locking and lower them back down slowly after a short pause. Breathe out when pushing up and breathe in when lowering back. Crouched Rear Deltoid Row Crouch by bending your hips and knees and hold one dumbbell with each hand close to your knees, palms facing backwards. Raise the dumbbells straight up until your elbows form a 90 degree angle and lower them back down after a short pause. Try to focus on only moving your arms during the exercise.
  • 16.
    Barbell Exercises forShoulders Barbell Upright Row Stand up and hold the barbell with your hands in front of your thighs, hands at a medium-grip position, palms facing backwards. Raise the barbell until it reaches the top of your chest and lower it back down slowly after a short pause. Be careful not to jerk your back in an effort to help you raise the barbell. Military Press - Seated Sit on one end of the bench and hold the barbell in front of your neck, just above your shoulders. Push the barbell straight up until your elbows come close to locking and lower it back down slowly after a short pause. Be careful not to jerk your back in an effort to help you raise the barbell. Military Press - Standing Stand up and hold the barbell in front of your neck, just above your shoulders. Push the barbell straight up until your elbows come close to locking and lower it back down slowly after a short pause. Be careful not to jerk your back in an effort to help you raise the barbell. Military Press - Standing; Behind Neck Stand up and hold the barbell behind your neck, just above your shoulders. Push the barbell straight up until your elbows come close to locking and lower it back down slowly after a short pause. Be careful not to jerk your back in an effort to help you raise the barbell. Barbell Front Deltoid Raise - to Vertical Stand up and hold the barbell down in front of your thighs. Raise the barbell to your shoulder level and continue on to raising it up at arms' length and lower it back down slowly after a short pause. Keep your arms extended throughout. Barbell Push Press Stand up and hold the barbell in front your neck, just above your shoulders, knees slightly arched. Push the barbell straight up until your arms are close to locking and lower it back down slowly after a short pause. Breathe out while pushing up and breathe in while lowering back.