Plank Push-Up Row
Place a pair of dumbbells, slightly wider than shoulder width apart. Set yourself in a Pushup position with hands on dumbbells. Lower your body to the floor, pause, then complete 1 push up. Once you're back in the starting position, row the dumbbell on one side to the side of your chest by pulling
Dumbbell Goblet Split Squat Front Foot Elevanted
Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box. Keeping your torso upright, lower your body as far as you
Dumbbell Goblet Split Squat Front Foot Elevanted (female)
Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box. Keeping your torso upright, lower your body as far as you
Dumbbell Scott Press
Stand with a dumbbell in each hand. Raise the dumbbells to the height of your chin, with your elbows pointing diagonally out to the sides and your pinkie fingers raised higher than your thumbs. Exhale as you swing your elbows backward and a little upward as you move your head and torso forward. At
Dumbbell Rear Fly (female)
Sit down at the end of the bench with your legs close together and hold the dumbbells to your side. Bend forward at the hips and engage your midsection as you keep your back straight. Position the dumbbells under your legs and maintain a slight bend in your elbows. Exhale as you elevate your
Dumbbell Standing Inner Biceps Curl (version 2)
Stand up with a dumbbell in each hand being held at arm’s length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting
Dumbbell Seated Bent Arm Lateral raise
Holding a dumbbell in each hand, sit on the end of a bench or on a chair. Keeping your back straight, lean forward a little. Let the dumbbells hang down by your sides, with your elbows slightly bent. Externally rotate your shoulders a little so that your palms face a little forward instead of
Dumbbell Standing Bent Arm Lateral raise (female)
Stand holding a dumbbell in each hand, with the dumbbells hanging down by your sides. Bend forward a little at the hips. Eternally rotate your shoulders so that your thumbs point out diagonally. Keeping your elbows slightly bent, exhale as you raise both upper arms out to the sides until your elbows are level
Dumbbell Zottman Preacher Curl
Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position. As you
Dumbbell Rear Delt Raise
Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform eight to 12 repetitions. Bend your torso forward at your hips and bend your legs slightly so that your arms extend below your body with your hands facing each
Dumbbell Goblet Squat (female)
From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position. Initiate the movement by descending into a squat, flexing the
Dumbbell Standing Calf Raise (female)
Grasp dumbbell in both hands. Position toes and balls of feet on calf block with arches and heels extending off. Balance yourself. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.
