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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Dumbbell Triceps Kickback |

Step 1

Starting Position: Hold a dumbbell in your left hand. Stand in a split-stance position with your right leg forward. Keep your weight evenly distributed through the heels of both feet. Brace your abdominal and core muscles to stabilize the spine. Place your right hand on your right thigh. Slowly lean forward, shifting most of your upper extremity body weight into the right side. Pull your shoulder blades down and back. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.

Step 2

Bend your left elbow bringing your left upper arm parallel to, and close to, your torso. Your forearm should hang vertical to the floor.

Step 3

Upward Phase: Exhale and slowly straighten your elbow. Your upper arm should remain stationary next to your torso. Do not allow the upper arm to rise during the movement. Do not allow the low back to sag or your torso to rotate.

Step 4

Downward Phase: Inhale and slowly bend your elbow, returning your arm to starting position. Do not allow your torso to change position. Keep your upper arm parallel and close to your torso.

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Lying Dumbbell Pec Fly |

Step 1

Starting Position: Holding a dumbbell in each hand, lie on your back on a flatbench with your feet placed firmly on the floor or on a raised platform so that you can keep your spine in a neutral to flat position. If working with a spotter, signal the spotter for assistance in handing you the dumbbells.

Step 2

Pull your shoulder blades down and back so that they make firm contact with the bench. Your head, shoulders, and butt should make contact with the bench and your and feet should make contact floor throughout the exercise. Signal the spotter for assistance in moving to the starting position. Grasp each dumbbell with palms facing forward and thumbs wrapped around the handle. Press the dumbbells to a position shoulder-width apart with your elbows straight. Turn your arms so that your palms face inward, with a slight bend in the elbows. Keep the wrist in neutral position. Do not bend at the wrist joint.

Step 3

Downward Phase: Inhale and slowly lower the dumbbells in a wide arc until they are level with your shoulders or chest. Keep the dumbbells parallel with each other during the movement. Keep your elbows slightly bent, and wrists in neutral position. Maintain all points of contact with the bench and keep your feet firmly on the floor/riser throughout the exercise.

 

Step 4

Upward Phase: Exhale and slowly return the dumbbells toward the ceiling in the same wide arc pattern of the downward phase Keep your elbows slightly bent, and wrists in neutral position. Maintain all points of contact with the bench and keep your feet firmly on the floor/riser throughout the exercise.

Safety is very important in this exercise. A spotter should adopt a split-stance position or half-kneeling position with the hands positioned as close to the most distal (wrist) joint. Keep the hands near, but not touching the wrists unless needed.

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Barbell Bench Press |

Step 1

Starting Position: Lie on your back on a flat bench or raised platform with your feet firmly on the ground, your spine in neutral position. Position yourself on the bench so the bar is directly over your eyes. Pull your shoulder blades down and back so that they make firm contact with thebench. Your head, shoulders, and butt should make contact with the benchand your and feet should make contact floor throughout the exercise. Grasp the bar with your palms facing forward and your thumbs wrapped around the barbell.

Step 2

Signal your spotter for assistance in moving the bar to your starting position. Once the bar is unracked, position the bar over your chin or upper chest with your elbows straight. Keep your wrists in a neutral position.

Step 3

Downward Phase: Inhale. In a slow and controlled manner, lower thebarbell to lightly touch the middle of your chest - just below the armpits. The wrists should remain in neutral and your forearms vertical to the floor. Do not allow the back to arch away from the bench. Maintain all points of contact with the bench and keep your feet firmly on the floor/riser throughout the exercise. Performing the exercise with the elbows close to your sides emphasizes more triceps. Performing the exercise with the elbows flared out from the body emphasizes more pectorals.

Step 4

Upward Phase: Exhale and gently press the bar up to straighten the elbows taking the bar to the original starting position with the bar positioned over your chin or upper chest. Do not allow the back to arch away from thebench. Maintain all points of contact with the bench and keep your feet firmly on the floor/riser throughout the exercise.

Step 5

At the end of the set, signal your spotter to assist you in taking the barbelland maintain a firm grip until the bar is racked.

Safety is very important in this exercise. A spotter should adopt a split-stance position, standing erect with an alternating grip position (one palm facing upwards and one facing downwards) positioned inside the exerciser's hand position. Keep the hands close to the bar, but not touching the bar unless needed.

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Barbell High Back Squat |

Step 1

Starting Position: Step under the bar with one foot on either side of thebarbell. Grasp the bar with palms facing down. Your hands should be slightly wider than shoulder width, and elbows fully bent. The bar should be positioned behind your head high along the top of your shoulders toward the base of your neck. Do not allow the shoulders to shrug upward. A second option for the bar position is low across the back of the shoulders. This position requires a slightly wider grip.

Step 2

Before un-racking the bar, brace your core and abdominal muscles to stabilize and protect your spine.

Step 3

Keep your chest lifted, tilt your head slightly up. Lower your body slightly to unrack the bar, then straightening your hips and knees to lift the bar.

Step 4

Take a step backward and bring your feet to shoulder-width apart, side-by-side. Your toes pointed forward or slightly outward. Shift your weight into your heels.

Step 5

Downward Phase: Begin this phase by hinging at the hips, shifting them back and down. Your hips and knees bend simultaneously. As you lower your hips the knees bend and will start to shift forward slowly. 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).

Step 6

Continue to lower yourself until your thighs are parallel or almost parallel to the floor. If your heels begin to lift off the floor or your torso begins to round, return to start position. Be aware of any movement that may occur at your feet, ankles and knees. Work to ensure that the feet do not move, the ankles do not collapse in or out and the knees remain lined up with the second toe.
Imagine pushing the floor away from you as you return to standing position.

Step 7

Lowered Position: From the front, the knees should continue to remain aligned with the second toe, the bar should remain parallel with the floor, and body weight should be evenly distributed over both feet. From the side, the shinbone and torso should be parallel with one another and the low back should appear flat or showing the beginning of some rounding.

Step 8

Upward Phase: While maintaining the position of your back, chest and head and with the abdominals engaged, exhale and return to start position by pushing your feet into the floor through your heels. The hips and torso should rise together. Keep the heels flat on the floor and knees aligned with the second toe.

Step 9

At the end of the set, step forward into a split-stance position, dip down and re-rack the bar.
Technique is very important in this lift. The tendency is to hold the shinbone too vertical which forces you to lean your torso too far forward. Using a mirror for feedback, shift your shinbone forward while keeping your heels on the floor, then bring your torso more upright, but do so from the hips and not through the low back. Squeeze your abdominals to help prevent the excess arching in the back with this correction. If using a squat rack, the safety rungs on the rack should be positioned at mid-thigh level.

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Dumbbell Front Squat |

Step 1

Starting Position: Stand with your feet slightly wider than hip-width, turned slightly outward. Hold a dumbbell each hand by your sides, with your palms facing inward. Pull your shoulder blades down and back.

Step 2

Engage your core and abdominal muscles ("bracing") to stabilize your spine. Curl the dumbbells to a position where they rest on the front edge of your shoulders or just in front of your shoulders. Keep your chest up lifted and your chin parallel to the ground or slightly lifted. Shift your weight into your heels.

Step 3

Downward Phase: Begin this phase by hinging at the hips, shifting them back and down. Your hips and knees bend simultaneously. As you lower your hips the knees bend and will start to shift forward slowly. 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).

Step 4

Continue to lower yourself until your thighs are parallel or almost parallel to the floor. If your heels begin to lift off the floor or your torso begins to round, return to start position. Be aware of any movement that may occur at your feet, ankles and knees. Work to ensure that the feet do not move, the ankles do not collapse in or out and the knees remain lined up with the second toe.

Step 5

Lowered Position: Keep the knees aligned with the second toe and body weight evenly distributed between the balls and heels of both feet. If you can view this from the side, your shinbone should be parallel with your torso and the low back should appear flat or may be showing the beginning of some rounding.

Step 6

Upward Phase: While maintaining the position of your back, chest and head and with the abdominals engaged, exhale and return to start position by pushing your feet into the floor through your heels. The hips and torso should rise together. Keep the heels flat on the floor and knees aligned with the second toe.

Technique is very important in this lift. The tendency is to hold the shinbone too vertical which forces you to lean your torso too far forward. Using a mirror for feedback, shift your shinbones forward while keeping your heels on the floor, then bring your torso more upright, but do so from the hips and not through the low back. Squeeze your abdominals to help prevent excess arching in the back with this correction.

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Seated Machine Shoulder Press |

Step 1

Starting Position: Sit with your back firmly supported against the backrest. Adjust the seat height so that the handles are level with your shoulders or just higher than your shoulders. Grasp the handles firmly with the thumbs clasped around the handles. Keep the wrist in line with your forearms. Position your elbows in the 4 and 8 o'clock position with the elbows aligned with the midline of your trunk. Position your feet firmly on the floor or on the footrests and brace your abdominal muscles to stabilize your body and spine. Do not press your low back into the backrest. Maintain the natural curve in your low back and avoid arching your back throughout the exercise. Pull your shoulder blades back and down. Keep these engagements throughout the exercise.

Step 2

Gently exhale and slowly press up, straightening your elbows; keeping the wrists in neutral position and head aligned with your spine. Do not allow the low back to arch.

Step 3

Continue pressing until your elbows are fully straight, but not locked. Pause briefly. Engage the muscles of your back to pull the handles back down towards your starting position. The elbows should bend in a slow, controlled manner while returning to their starting 4 and 8 o'clock position. Repeat the movement.

Step 4

Exercise Variation: To increase the exercise intensity, perform the following variations:

(a) Perform unilateral (one arm at a time) presses

(b) Sit upright off the backrest, which will require a greater effort from your core to stabilize your trunk as you perform the press movement.

In the overhead position, the shoulder is relatively unstable. To protect your shoulder it is important to engage your lats (back muscles) to initiate the downward movement as opposed to simply yielding to gravity. This will help stabilize your shoulder.

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