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 2

Brace your torso by contracting your abdominal/core muscles and pull your shoulder blades down and back. Do not allow the back to arch. Maintain these engagements throughout the exercise. Your head should be aligned with your spine.

Step 3

Upward Phase: Exhale and slowly raise the dumbbells up in front of your body. Your elbows and upper arms should rise together and lead the movement ahead of the forearms and dumbbells. As your arms near shoulder level, turn your thumbs slightly upward. Continue raising thedumbbells until your arms are level with your shoulders and approximately parallel with the floor. Keep your torso erect. Do not allow the back to arch or the torso to rock. Keep the wrists in neutral. Do not allow the wrists to bend.

Step 4

Downward Phase: Inhale and gently lower the dumbbells back to your starting position. Keep your elbows almost straight, maintaining the neutral grip position. While lowering the dumbbells rotate the thumbs back to start position (slightly downward). Your foot, torso, shoulder and wrist positions are maintained throughout the exercise.

Traditionally, this exercise positions the arms into internal rotation during the lift, so the slight external rotation initiated at the 60-70 degree mark may reduce potential impingement in the shoulder joint.

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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 ears. Keep your chest lifted and your head in line with your spine or chin slightly lifted. Your heels are on the floor and your shoulders are over or slightly in front the balls of your feet. Your gaze should be facing straight ahead or slightly upward.

Step 3

Upward Phase: Before lifting, brace your abdominal muscles to stabilize your spine. Straighten your knees and hips to come to a full standing position with your elbows straight and the dumbbells resting against the sides of your thighs. Shoulder blades are pulling down and back. The hips and shoulders should rise together. The objective is to keep the dumbbells close to your body as they move upward.

Step 4

Downward Phase: Shift your hips down and back, hinging at the knees. Gently lower the dumbbells back toward the floor. Try to prevent your knees from traveling too far forward past the toes. Keep the abdominals/core muscles engaged and try to keep your back flat (do not tuck the tail or arch the low back). Lower the hips and shoulders together. Do not allow the spine to round. Keep the back long and should blades pulling down.

Technique is very important in this lift. Two common mistakes are (a) increasing the lumbar lordosis (curve in the low back) during the upward and downward phases and (b) not raising and lowering the hips and shoulders together.

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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 inches off the floor as you begin to bend forward at the hips. Balance on your standing leg. Try to keep the torso absolutely rigid with no sway, shift or rotation. Keep the back flat and the head aligned with your spine.

Step 3

As you bend forward allow your left (dumbbell) arm to straighten toward the floor. Do not allow the torso to rotate or the shoulder to droop toward the floor. Continue bending forward, allowing only a slight bend in the knee until your torso is at, or near horizontal to the floor and your arms hang straight down from your shoulder. Maintain your balance by keeping your weight into the heel of the standing foot. Try to straighten your standing leg and point the toes to help with control through the movement (not illustrated).

Step 4

Upward Movement: Exhale and slowly bring your torso back to a vertical position with your left arm (holding the dumbbell) at your side.
Step
Exercise Variation: As this technique is mastered, the exercise intensity can be progressed by: (1) Switching the stance (supporting or balance) leg (i.e., holding a dumbbell in the left arm and lifting the right leg rather than the left leg). This increases the need for balance and stabilization within the body; (2) using heavier resistance; (3) bending over and / or lowering the hips closer to the ground by increasing your knee bend; and (4) standing on unstable surfaces (e.g., Airex pad).
Try performing this exercise alongside a mirror to monitor any change in your back or shoulder position and to check for trunk rotation.

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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 shoulder height, and shoulder width or slightly wider. Palms are facing forward, thumbs wrapped around the handles and wrists in a neutral position. Do not allow the wrists to bend throughout the exercise. Pull your shoulder blades down and back. Maintain these positions throughout the exercise.

Step 2

Upward Phase: Exhale and press the dumbbells overhead until your elbows are straight. Do not allow your low back to arch. Keep torso rigid, shoulder blades pulled down and back, wrists neutral, back in contact with the benchand feet firmly planted on the floor. For more comfort through the range-of-motion keep your elbows pointed in front of you.

Step 3

Downward Phase: Inhale. In a slow and controlled manner, bend your elbows and lower the dumbbells. Keep your torso rigid, wrists neutral, back in contact with the bench and feet firmly planted on the floor. Mindfully contract the muscles of your back and arms to bring the dumbbells down. Resist yielding to gravity.
Spotting is important to ensure safety in this exercise. The spotter should stand behind you in a split-stance position, positioning their hands close to your wrists (not touching) to support you as needed.

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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 2

Upward Phase: Exhale and slowly bend your elbows bringing the dumbbellstoward your shoulders. Do not allow your back to arch or your elbows to move forward. Keep the wrists in line with your forearms (neutral). Do not allow the wrists to bend throughout the exercise. Your head, shoulders and butt should stay in contact with the bench. Keep your feet firmly on the floor. Do not allow your shoulders to shrug.

Step 3

Downward Phase: Inhale. Straighten your elbows and lower the dumbbellsback to your start position in a slow and controlled manner.

Step 4

Variation to this exercise: To emphasize more biceps activity, change your starting position. Turn your palms towards your sides and rotate them forward (or up) during the upward phase before your forearms reach horizontal. During the downward phase rotate your forearms back inward as your forearms reach horizontal. Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This places a little more emphasis on the biceps and some anterior shoulder muscles.

As some of us show structural differences at the elbow, we may not be able to hold the dumbbells against our sides in the lowered position unless we force a bend at our wrists. The dumbbell position selected should be one that is most comfortable for you and keeps the wrists aligned straight with the forearm.

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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 pad. Wrists are in line with the forearms (neutral).

Step 2

Downward Phase: Inhale and slowly rotate your forearms so that the palms are angled toward the floor. Keep the wrist in neutral throughout the exercise. Do not release your grip, straighten your elbows, or lean forward / backward. Hold this position briefly.

Step 3

Upward Phase: Exhale and slowly rotate your forearms so that the palms turn toward the ceiling. Keep the wrists in neutral throughout the exercise. Do not release your grip, straighten your elbows or lean forward / backward. Hold this position briefly and repeat the entire sequence.

Exercise technique is important to avoid potential injury, control the movement of your dumbbells by slowing down the movement speed at the end ranges of motion in each direction. For additional strength gains, think about squeezing the handle of the dumbbell as hard as possible during both phases of the movement.

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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 slowly bend at the wrist so that thedumbbells to move toward the floor. Do not release your grip, straighten your elbows or lean forward / backward. Hold this position briefly.

Step 3

Upward Phase: Exhale and slowly roll your wrists to pull the weight up and return the dumbbells to the starting position.

Individuals sometimes release their grip during the lowering phase, allowing the dumbbells to roll towards their fingertips. While this may increase the load on the forearm muscles, it also increases the risk of wrist injury and dropping the dumbbells. To increase strength think about squeezing the weights as hard as possible during both phases of the movement.

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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: Inhale and slowly bend at the wrist so that thedumbbells move toward the floor. Do not release your grip, straighten your elbows, or lean forward / backward. Hold this position briefly.

Step 3

Upward Phase: Exhale and slowly roll your wrists to pull the weight up and return the dumbbells to the starting position.

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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 you. Keep your wrist in line with your forearm (neutral). Do not allow the wrist to bend. Continue raising the dumbbell until the elbow is fully bent. Do not allow the back to arch or the torso to shift back throughout the movement.

Step 3

Downward Phase: Inhale. Lower the dumbbell to the start position in a slow and controlled manner.

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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 and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.

Step 2

Upward Phase: Exhale. Slowly bend one or both elbows until the dumbbell(s) near(s) the front of your shoulder. If performing alternating arm curls, the opposite arm should remain in the starting position. Keep your torso erect. Do not allow the elbows to move forward. Keep the palms facing your body and your wrists straight without any bend. Do not allow the shoulders to shrug.

Step 3

Downward Phase: Inhale. Gently straighten the elbows and lower thedumbbells back to your starting position. Keep the dumbbell in the neutral position. Maintain your split-stance, erect torso and stable shoulder position. If performing alternating arm curls, repeat to the opposite side.

As some of us show structural differences at the elbow, we may not be able to hold the dumbbells against our sides in the lowered position unless we force a bend at our wrists. The dumbbell position selected should be one that is most comfortable for you and keeps the wrists aligned straight with the forearm.

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