Dumbbell Front Raise | Step 1 Starting Position: Stand holding dumbbells lightly touching the front of your thighs with thumbs around the handles and palms facing your thighs. Your elbows should be straight or slightly bent. Stand with your feet slightly wider than hip distance or take a stance with one foot slightly in front of the other in order to aid in stabilizing your body. Step

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Dumbbell Deadlift | Step 1 Starting Position: Stand with your feet slightly wider than shoulder-width, with your toes pointed forward or slightly outward. Two dumbbells should be placed at your sides, slightly forward of your feet. Step 2 Squat down to grasp the dumbbells. Keep your spine in neutral position. Your shoulders should be pulled down your back and away from you

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Single-arm, Single-leg Romanian Dead Lift | Step 1 Starting Position: Stand with your feet together, holding a dumbbell in your left hand. Brace your abdominal / core muscles to stabilize your spine. Pull your shoulder blades down and back without arching your low back. Maintain these engagements throughout the exercise. Step 2 Downward Movement: Inhale and slowly lift your left leg a few

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Seated Dumbbell Press | Step 1 Starting Position: Holding a dumbbell in each hand, sit with your back against a backrest so that your head, shoulders and butt make contact with the bench. Place your feet firmly on the floor. Brace your torso by contracting your core and abdominal muscles. If working with a spotter, signal for assistance. Exhale and slowly lift the dumbbells to

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Seated Dumbbell Bicep Curl | Step 1 Starting Position: Sit with your back against a backrest so that your head, shoulders and butt make contact with the bench and your feet firmly on the floor. Grasp a dumbbell in each hand with thumbs wrapped around the handles. Your arms are at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back. Step

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Dumbbell Wrist Curl - Supination / Pronation | Step 1 Starting Position: Holding a dumbbell in each hand, kneel down in order to rest your elbows and forearms on a bench. Forearms are turned so that the palms face one another and the dumbbells are vertical to the floor. Elbows should be bent to about 90-degrees and the dumbbells/hands should hang freely off the edge of the

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Dumbbell Wrist Curl - Flexion | Step 1 Starting Position: Holding a dumbbell in each hand, kneel down in order to rest your elbows and forearms on a bench. Forearms are turned so that the palms up. Elbows should be bent to about 90-degrees and thedumbbells/hands should hang freely off the edge of the pad. Wrists are in line with the forearms (neutral). Step 2 Downward Phase: Inhale and

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Dumbbell Wrist Curl - Extension | Step 1 Starting Position: Holding a dumbbell in each hand, kneel down in order to rest your elbows and forearms on a bench. Forearms are turned so that the palms face down. Elbows should be bent to about 90-degrees and thedumbbells/hands should hang freely off the edge of the pad. Wrists are in line with the forearms (neutral). Step 2 Downward Phase:

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Dumbbell Preacher Curl | Step 1 Starting Position: Sit or stand with the entire back of your arm resting on the support pad holding a dumbbell, palms facing up. If standing, use a split-stance position to stabilize your body. In either position, engage your core and abdominal muscles to stabilize your spine. Step 2 Upward Phase: Exhale. Slowly bend your elbow bringing the dumbbell toward

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Standing Dumbbell Hammer Curl | Step 1 Starting Position: Standing in a split-stance position to stabilize your body, hold a dumbbell in each hand; thumbs around the handles with your palms facing your body. The dumbbells rest alongside your thighs with your elbows straight. Brace your torso by contracting your abdominal/core muscles. Pull your shoulder blades down and back. Your head

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