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Shoulder Dumbbell Exercises
Lateral Raises
1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells out to sides.
Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back and repeat.
Reverse Flies
1. Sit on edge of bench, feet flat on the floor.
Bend over so chest is almost resting on thighs.
2. Hold dumbbells next to feet and bend arms slightly.
Open arms out keeping elbows bent.
3. When arms are parallel to floor, slowly lower dumbbells back.
Front Raises
1. Stand upright, knees slightly bent, shoulder width apart.
Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back.
Repeat with the other arm.
Upright Rows
1. Stand upright, feet shoulder width apart, knees slightly bent.
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2. Keeping dumbbells close to body, raise them to chin.
3. Hold for a count of 2 and slowly lower to start position and repeat.
Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight 'shrug' shoulders as high as possible and
hold for a count of 3.
3. Relax and repeat.
4. Do not roll shoulders backwards as you shrug up.
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Hammer curls
1. Stand upright with dumbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows close to sides.
Preacher Curls
1. Set bench so back rest is approx 45 degrees.
2. Stand behind the bench. Holding dumbbell rest back of upper
arm on back rest, arm fully extended.
3. Keep back of upper arm against back rest and curl dumbbell up
towards face.
4. Slowly lower dumbbell until arm is not quite fully extended
and repeat for desired number of reps before switching arms.
Concentration Curls
1. Sit on edge of bench with feet flat on the floor.
2. Holding dumbbell place elbow on inside of thigh, just above knee.
3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for desired number of reps before switching arms.
French Presses
1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other.
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Dumbbells should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either
side of head.
3. Extend both your arms back to start position and repeat.
Triceps Kickbacks
1. Stand upright next to bench. Place one arm and leg on bench.
Upper body should be parallel to ground.
2. Holding dumbbell raise elbow so upper arm is parallel to
ground. Elbow should be bent at right angles.
3. Extend elbow so entire arm is parallel to ground.
4. Slowly return to start position and repeat for desired number
of reps before changing arms.
Half Squats
1. Holding dumbbells at sides, stand upright with your feet shoulder
width apart.
2. Bend from knees until thighs are almost parallel to the ground
(avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat.
Dumbbell Lunges
1. Holding dumbbells at sides, stand upright with feet slightly less
than shoulder width apart.
2. Step forward about 2 feet with one foot and bend knee to about
90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
3. Push off with front foot to return to starting position.
4. Repeat for the desired number of reps and change legs.
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Calf Dumbbell Exercises
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