Ocak 2012

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

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

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

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

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

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

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

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:

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

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

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

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

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

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

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

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

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