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  • 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 the top of the movement, the pinkie sides of your fists should be facing almost directly upward.
  • Inhale as you reverse the movement and return to the starting position.
  • Repeat for the prescribed number of repetitions.

  • Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  • Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat.

  • 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 your thighs.
  • Keeping your elbows slightly bent, exhale as you raise the dumbbells out to the sides until your elbows are shoulder height or slightly higher.
  • Hold for a count of two.
  • Inhale as you lower the dumbbells to the starting position.
  • Repeat.

  • 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 with your shoulders.
  • Hold for a count of two.
  • Inhale as you lower the dumbbells to the starting position.
  • Repeat for the recommended number of repetitions.

  • Step onto the machine facing the monitor.
  • Begin pedalling to turn it on.
  • Start pedalling at an even pace.
  • Do not lock your knees.
  • Turn up the resistance.
  • Change up your direction on the pedals.
  • Use the swing arms.
  • Increase the incline and resistance as you go.

  • Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  • Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  • Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  • After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter-clockwise manner while the right one will be rotated clockwise.
  • Breathe in as you perform this portion of the movement.
  • Repeat

  • Standing with a tight core and flat back, hold a pair of dumbbells at your sides.
  • Keeping the dumbbells in a horizontal position, pull them up upwards, leading with your elbows.
  • When your upper arms are parallel with the floor, pause, then flip the dumbbells up.
  • The dumbbells will be above your shoulders next to your head.
  • Press the dumbbells straight up in to the air.
  • Pause and return to the starting position.
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