DU

UM
MBBBBE
ELL
L
WORRK
KO UTS
OU
TR
RICE
EP DUM
D MBB
BEL
LL
EX
XER
RCISES
S

 
 O
OVERHE
EAD DU
UMBBEL
LL EXTE
ENSION
NS

Prim
mary Muscle:: Triceps

Secondary Musclles: Shoulderrs

Equiipment Need
ded: Flat bencch, dumbbell

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Sitting on
n a flat bench,, pick up a duumbbell off th he floor and pplace it
on yoour thigh. Grrip the weigh ht by placing both hands, one overtop of the
otherr, inside the dumbbell
d andd holding the top set of plaates. Use youur thigh
to heelp kick the weight
w up and d up onto you ur shoulder. Extend
E the dum
umbbell
direcctly overhead d and fully extend your arms. Start the movemeent by
lowering the dumb bbell behind your head un ntil you feel a complete strretch in
your triceps. Pause very briefly y at the bottom
m and then drrive the weighht back
up bby extending your elbowss until they are fully loccked out. Haaving a
spottter is importannt for this lift
ft in case you reach muscu ular failure whhen the
weigght is behind your head. The T spotter caan simply grab the weighht from
you aand place it on the ground..

Tip: Try to keep your elbows as close to your y head as you can durinng this
lift inn order to maaximize the sttress on your triceps. Alsoo remember too use a
full rrange of mo otion by fullyy stretching your triceps at the bottoom and
lockiing the weig ght out comp pletely at thee top. Having g a spotter iis very
impoortant for this exercise to make
m sure you
u don't injure yourself.
y

SEATE
ED ONE-ARM DUMBBE
D ELL
TR
RICEP EXTENS
E SIONS

Prim
mary Muscle:: Triceps

Secondary Musclles: Shoulderrs

Equiipment Need
ded: Flat bencch, dumbbell

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

While seaated on a flaat bench, graab a dumbbeell and lift it

straigght overhead. Keeping youur elbow in pllace at all tim
mes, lower the
weigght behind you ur head until you feel a fu
ull stretch in your triceps.
Pause briefly at th
he bottom andd then drive th
he weight bacck up to the sttarting positioon, fulling loccking out youur elbow at the
top. RRepeat the ex
xercise using the
t other armm.

Tips: Make sure to use a fulll range of mo otion on this exercise in order to maxximize musclle stimulationn. This means
lowering the dum mbbell until yoour triceps aree fully stretch
hed, and lockking the weigght out at the top of the moovement. You
u
don'tt have to be su
uper-strict with your form,, but try and keep
k your elboow as in placce as possible..
 EP DUMBBELL KICKB
TRICE BACKS

Prim
mary Muscle:: Triceps

Secondary Musclles: Shoulderrs

Equiipment Need
ded: Flat bencch, dumbbell

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Lean forwward and placce one arm on n the bench in

n order to suppport
your body. Pick up u a dumbbeell off the gro ound and holld it at your sside.
You should keep your elbow close to yourr side and fo orm an "L" shhape
with your arm. Start the movem ment by exten nding your ellbow and pusshing
the w
weight behind d you. Squeezze your tricepp as you lockk out your ellbow
and tthen return the weight to th
he starting position.

Tips: It iss important to

o let your arm
m move naturrally throughh this
motioon rather thaan trying to keep
k ht and rigid. You
it completely straigh
should not use jerky
j motionns or momen ntum to lift the weight, but
remeember to loossen your form m up slightly in order to maximize
m muuscle
stimuulation and prrevent injury.

CL
LOSE GR
RIP DUM
MBBELL
L BENCH PRES
SS

Prim
mary Muscle:: Triceps

Secondary Musclles: Chest, Sh

houlders

Equiipment Need
ded: Flat bencch, dumbbell

Mech
hanics Type:: Compound

Prop
per Exercise Technique

Lie downn on a flat ben nch holding a set of dumb bbells. With yyour
feet, butt and shou
ulders firmly planted on th he bench, lowwer the dumbbbells
until they touch th
he middle of your chest. Pause P briefly at the bottom
m and
then drive the weight
w back upu to the staarting position n. The differrence
betw
ween this exercise and the chest
c press iss the fact that you will NOOT let
your elbows flaree out. They needn to stay close to you ur sides the eentire
moveement to fullyy target the triiceps.

Tips: Make sure to use a full range of mo

otion and stay
y in control oof the
weigght at all timess.
 TWIS
STING DUMBBE
D ELL TRICEP
KI
ICKBAC
CK

Prim
mary Muscle:: Triceps

Secondary Musclles: Shoulderrs

Equiipment Need
ded: Flat bencch, dumbbell

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Kneeel on bench with

w working elbow
e at hip and palm facing forward. Keep
elbow
ws close to body
b and twisst dumbbell on
o movementt until palm ffacing
awayy and SQUEE EZE!

Lying Dumbb
bell Fr
rench Press

Prim
mary Muscle:: Triceps

Secondary Musclles: Shoulderrs

Equiipment Need
ded: Flat bencch, dumbbell

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Lie oon flat bench h, arms exten nded, palms facing out. Keep
K upper arms
lockeed bending only
o at elbowws. Lowering g dumbbells toward forehhead,
rotatiing until palm
ms facing in. Reverse,
R squeeezing triceps.
Bi
icep
p Dum
D mbbbell
Ex
xer
rcises
s
 Hamme
er Cur
rl

Prim
mary Muscle:: Biceps

Secondary Musclles: Shoulderrs, Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

Stand witth your feet about

a shoulder width apartt and pick up a pair of dum mbbells
off thhe ground usiing your legss (not your baack). With yo our palms faccing inward, ccurl the
dumbbbells up onee at a time. When
W you geet to the top of the moveement, squeezze your
bicepp, pause brieffly, and then return
r the weiight to the staarting positionn. Alternate bbetween
arms until you reaach muscularr failure. Thiss exercise can n also be perrformed curlinng both
arms at the same time
t as demonnstrated in the video below w.

Make surre to move naturally throu ughout the movement

m by swaying youur body
slighhtly as you lift the weightts. This will help to proteect against innjuries and w
will also
maxiimize muscle stimulation. It is also im mportant not to curl the weeights past thhe point
wherre tension will leave the bicceps.

Dumbb
D ell Pr
reache
er Curl
ls

Prim
mary Muscle:: Biceps

Secondary Musclles: Shoulderrs, Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

Using a preacher
p bench h, hold one dumbbell
d in your
y right arm
m with your ppalm up.
Suppport your armm and elbow against
a the paad and do nott move them during the liift. Curl
dumbbbell up untiil the forearmm touches thee bicep. Low wer to startingg position ussing the
samee path. Finish set and switcch arms. Can also be done with 2-arms oor a regular bbarbell.
 A
Altern ncline Dumbb
nate In url 
bell Cu

Prim
mary Muscle:: Biceps

Secondary Musclles: Shoulderrs, Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Sit on an incline bench

h and hold a dumbbell in each hand. KKeep your shooulders squarre and your chest up. Press
your upper back anda shoulderss against the bench.
b Let yo
our arms hangg downward w with your pallms facing forrward. Slowly
y
curl tthe weight inn your right hand
h out and up to shouldder level, whiile keeping thhe your palm
ms facng out. Squeeze you ur
bicepp at the top an
nd then slowly
y lower the weight
w back do
own. Now reppeat with youur left arm.

In
ncline
e Dumbbell Curl

Prim
mary Muscle:: Biceps

Secondary Musclles: Shoulderrs, Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Sit on an incline bench

h and hold a dumbbell in each hand. K Keep your
shoulders square and your ch hest up. Presss your uppeer back and shoulders
againnst the bench. Let your armms hang dow wnward with your
y palms faacing each
otherr. Slowly curl the weight in your rightt hand out an
nd up to shouulder level,
whilee turning you ur wrist so th
hat your thum
mb is on the outside. Squueeze your
bicepp at the top an
nd then slowlly lower the weight
w back down.
d You caan also do
this sstanding or by
y doing one arm at a time.
 Concen
C ntratio
on Cur
rl

Prim
mary Muscle:: Biceps

Secondary Musclles: None

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Sit on a bench
b with yoour feet on th
he ground. Beend over and grasp a
dumbbbell with yo our left hand (your palm sh hould be faciing up). Yourr elbow
should be slightly y touching thee inside of yoour thigh abo
ove the knee. Slowly
raise your hand to oward your upper
u arm. Slowly lower the dumbbelll to the
initiaal position wiithout locking g the elbow joint
j to compplete one reppetition.
Repeeat this exerciise with the riight arm.

Cr
ross Bo
ody Du
umbbel
ll Ham
mmer Cu
url

Prim
mary Muscle:: Biceps

Secondary Musclles: Shoulderrs, Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Stand with
h your feet ab
bout shoulderr width apart and pick up a pair of
dumbbbells off thee ground usinng your legs (not
( your back). With youur palms
facinng inward, currl the dumbbeells up one att a time accro
oss your bodyy. When
you gget to the top
p of the moveement, squeeze your bicep p, pause brieffly, and
then return the weeight to the starting
s positiion. Alternatee between armms until
you rreach muscular failure. Haammer curls area a good maass building eexercise
for thhe biceps.

Make sure to move naaturally throu ughout the mo ovement by sswaying

your body slightlly as you lift ft the weightss. This will help
h to proteect against innjuries and w
will also maxximize muscle
stimuulation. It is also
a importan nt not to curll the weights past the poinnt where tenssion will leavve the biceps.. You want to
o
contrract at the top
p of the lift no
ot rest.
 T
Two-Ar
rmed Dumbbe
ell Pre
eacher
r
Curls

Prim
mary Muscle:: Biceps

Secondary Musclles: Shoulderrs, Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

Using a preacher
p benchh, hold one dumbbell
d in eaach arm with your
palm
ms up. Support your arms and
a elbows ag gainst the padd and do not m
move
them
m during the lift. Curl du umbbells up until the fo orearms touchh the
bicepps. Lower to starting posittion using thee same path. Do not rest aat the
top oof the movement, simply sqqueeze and lo ower.

Sta
anding
g Dumb
bbell Curls
C

Prim
mary Muscle:: Biceps

Secondary Musclles: Shoulderrs, Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

With a shhoulder width h stance, pick

k up a pair of o dumbbellss and hold
them ng with one arm (you willl perform
m at your sidees, palms faciing in. Startin
this exercise one arm at a tim me, alternatin
ng back and forth) curl th the weight
towaards your body y. As you currl the weight,, rotate your palm
p forwardd so that it
is faccing you at th
he top of the movement.
m Paause briefly at
a the top, squueeze your
bicepp and then reeturn the weeight to the starting
s posittion. Repeat that same
motioon with the otther arm.

Instead of
o keeping your back co ompletely uprright and riggid, allow
yoursself to move naturally throoughout the motion.
m This means leaninng forward
slighhtly at the boottom of thee movement and allowin ng your backk to sway
naturrally as you curl
c the weigh ht up. This wiill prevent injjuries and alllow you to
handdle more weig ght. Also, do not
n curl the weight
w to the point
p where th
the tension
leavees your bicepss.
 Seated Dumbbe
D ell Cur
rls

Prim
mary Muscle:: Biceps

Secondary Musclles: Shoulderrs, Traps

Equiipment Need
ded: Dumbbellls, Flat Bench
h

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Sit on thee bench holdinng a dumbbelll in each hannd. With yourr palms
facinng eachother, curl each armm one at a tim
me by rotating g your wrist so that
your palm is facin ng in at the to
op of the mov
vement. Pausse briefly at thhe top,
squeeeze your biccep and then return the weight
w to the starting poosition.
Alterrnate between n arms until you reach musscular failure.

Do not usse jerky motiions or momeentum to lift the weights. Allow

your body to movve naturally, but
b keep the weights
w under control at alll times.
Also try not to cu
url the weighht too high to
o the point where
w tension leaves
your bicep.
For
rear
rmm Du
umb
bbe
ell
l
Ex
xer
rcises
s
Pa
alms-Up
p Dumb
bbell Wrist
W Curl
C o
over
a Bencch

Prim
mary Muscle:: Forearms

Secondary Musclles: None

Equiipment Need
ded: Dumbbellls, Flat Bench
h

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Pick up a dumbbell offf the floor and

d sit on a flat bench with yyour legs
stradddling either side.
s Let yourr wrist hang off
o the end off the bench w with your
palmm facing up. Curl
C the weig ght towards your
y body unttil your foreaarms are
fully flexed. Pausse briefly at th
he top, and thhen lower thee weight dow wn as far
as yoou can. Continnue until you have reached d muscular faiilure.

Tip: Make sure to o use a full raange of motio

on by fully flexing
fl your fforearms
and ggetting a com
mplete stretch at
a the bottom of the movem ment.

R
Revers
se Dumbbell Forea
arm Cur
rl

Prim
mary Muscle:: Forearms

Secondary Musclles: Biceps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Grasp a set
s of dumbbeells. Let them m hang at armms length in front of
your body with a pronated grrip. Your pallms should be b facing youur body.
Tightten your abs, look straigh ht ahead and d keep your shoulders
s bacck. You
should be standinng with your feet
f shoulder width apart. Your elbowss should
remaain stationary against yourr sides throug ghout the enttire movemennt. Now
curl tthe dumbbellls either both at the same time
t or one at
a a time so thhat your
bringg the back of your hand toowards your shoulder.
s Lowwer and repeaat. Make
sure to breathe ouut as you con ntract and tak
ke a deep breathe in as yoou lower
the w
weight during the negative or eccentric phase.
p

Tip: Keep your elbows

e lockeed to your sides. Your up
pper arm shoould not
movee during this exercise.
e
 S
Standi mbbell Wris
ing Dum st Curl
ls

Prim
mary Muscle:: Forearms

Secondary Musclles: None

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Pick up a pair of dumb bbells off thee ground and stand with yyour feet
spaceed shoulder-wwidth apart. With
W your paalms facing in n, curl the w
weight in
towaards your bo ody until you ur forearms are fully fleexed. Squeezze your
foreaarms in this position
p and then lower thet weight do own and awaay from
your body until your
y forearmss are fully exxtended. Repeeat this motioon until
you rreach musculaar failure.

Utilize a full range off motion by fully flexing and extendinng your
foreaarms on every
y rep.
Sh
hou
uldder
r Du
umbbell
l
Ex rcises
xer s
 Seate
ed Dumbbell Press

Prim
mary Muscle:: Shoulders

Secondary Musclles: Triceps, Traps

T

Equiipment Need
ded: Dumbbellls, Bench

Mech
hanics Type:: Compound

per Exercise Technique

Prop

Pick up a pair of dumb bbells off the ground (usinng your legs, nnot your backk) and
sit doown on the bench. Place the dumbbellss on your thig ghs, just abovve your kneess. Use
your knees to kick the weigh hts up into thet starting position
p withh the dumbbeells at
shoulder height, elbows out and d palms facinng away from your body. Y Your feet shouuld be
plantted firmly on the ground anda your back k should be fllat against thee bench. Withh your
abs nnice and tightt, drive the weights
w up strraight overheaad but do nott lock your elbows
out. PPause briefly at the top andd then return the weights back
b to the staarting positionn.

Tips: Remember not to lock your

y elbows out at the topp of the movvement as thiis will
preveent injuries and
a will also keep the streess on your shoulders
s thrroughout the entire
moveement. Also make sure to o keep your abs
a tight as this
t will miniimize the strress to
your lower back.

Stan
nding Front
F Dumbb
bell Ra
aise

mary Muscle:: Shoulders (A

Prim Anterior Delto
oids)

Secondary Musclles: Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

Pick up a pair of dummbbells (usingg your legs, not

n your backk) and stand w with
your feet about shoulder-widt
s th apart. Bend both your arms and knnees slightly and
hold the dumbbells so that you ur palms are facing
f your body.
b One armm at a time, raise
the w
weight up strraight out in front of you u until it is slightly
s higheer than shoulder
heighht. Lower thhe weight bacck down oveer the same path and peerform the saame
moveement with th he other arm. Alternate bacck and forth between
b armss until you reeach
musccular failure.

Tip: Make sure not to be too strict with your form on o this exerccise. In orderr to
maxiimize musclee stimulation and preventt stress to yo our lower baack, try to mmove
naturrally by allowwing your baack to lean slightly
s forwaard and backk as you lift and
lower the weightss. Don't get slloppy with yoour form, but moving natuurally is probaably
a goood idea. You should also make sure no ot to raise thee weight too high as this w
will
shift the stress aw
way from the front
f of your shoulders.
s
 Dumbbe
D ell Upr
right Row

Prim
mary Muscle:: Shoulders (A
Anterior Delto
oids)

Secondary Musclles: Traps, Biiceps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Compound

per Exercise Technique

Prop

Hold dum mbbells, hang ging, against your upper thighs. Keepp dumbbells
abouut 10 inches apart,
a thumbss facing in. Pull dumbbells straight up until nearly
even with your chhin. Keep you ur elbows up p and out! Keeep weights cclose to your
bodyy and slowly return
r to the starting
s positio
on.

Bent over Latera

L al Rais
se

Prim
mary Muscle:: Shoulders (R
Rear Deltoidss)

Secondary Musclles: None

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Leann forward at the waist, pllace your lefft hand on a bench for
support, and hold d a dumbbell in your rightt hand with your
y arm exteended. Raise tthe weight sttraight out to the side untiil
paralllel to the floo
or. Repeat forr reps and swiitch arms.

Tip: Do NOT swing the dumb bbells up. Keeep your body
y rigid. The reear deltoids aare a very smaall muscle grroup. You willl
not bbe able to use as much weig
ght.
 Sta
anding
g Dumbbbell Lateral
L l
Raise

Prim
mary Muscle:: Shoulders (D
Deltoids)

Secondary Musclles: None

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Stand in a 30 degree forward-lean ning position with cervicaal and

lumbbar spine in neutral. Con ntract the abbdominals, reetract and sllightly
elevaate the scapu
ula, and bend d elbows in a modified sh hort-lever possition.
Keepping wrists neeutral, raise elbows
e out to the sides of the body andd then
up too shoulder heiight.

Tip: It's importannt to keep yoour palms turrned downwaard as you liift the
dumbbbells so that your shouldeers, rather than
n your bicepss, do the workk.

St
tandin
ng One Arm
A Duumbbe
ell
Latteral Raise
R

Prim
mary Muscle:: Shoulders (D
Deltoids)

Secondary Musclles: None

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Grasp dummbbell and position in froont of pelvis. Position otheer hand for
support. Bend oveer at hips slig
ghtly with kneees bent. Witth elbows sligghtly bent,
raise upper arm too side until ellbow is shoullder height. Maintain
M elboow's height
abovve or equal too wrist. Loweer and repeat.. Make sure to t keep yourr shoulders
squarre so that you
u do not use momentum
m to cheat in this exercise.

Tip: It's importaant to keep your palms turned down nward as yoou lift the
dumbbbell so that your
y shoulderrs, rather than
n your biceps, do the work..
 T
Twisting Dummbbell
l Milit
tary
Press
P

Prim
mary Muscle:: Shoulders (D
Deltoids)

Secondary Musclles: Triceps

Equiipment Need
ded: Dumbbellls, Bench

Mech
hanics Type:: Compound

per Exercise Technique

Prop

Start with
h palms faccing each oth her for betteer range of
motioon. Finish at top with palm
ms facing front. DON'T lo
ock out arms
at topp.

Knee
eling Rear
R Du
umbbell
Later
ral Rai
ise

Prim
mary Muscle:: Shoulders (P
Posterior Delttoids)

Secondary Musclles: Triceps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

Kneel on floor supported by non--working han nd. Looking

straigght ahead, raaise dumbbelll rapidly to shoulder lev
vel. DON'T
allow
w wrists to traavel above elb
bows.
 Front Dumbb
D ell Ra
aise - Pa
alms
In

Prim
mary Muscle:: Shoulders (A
Anterior Delto
oids)

Secondary Musclles: Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Hold dummbbells at sid

des as the picctures demonsstrate. Raise
straigght right arm
m keeping palmm turned in. The dumbbell should be
raisedd to shoulderr height. Whiile exhaling slowly
s lower the weight.
Alterrnate arms.

Impoortant Note: Make sure dumbbell

d is facing
f "up" at
a the top of
the m
movement.

Arnold Pre
ess

Prim
mary Muscle:: Shoulders

Secondary Musclles: Triceps

Equiipment Need
ded: Dumbbellls, Bench

Mech
hanics Type:: Compound

Prop
per Exercise Technique

Variation of dumbbell press that hitts all three deeltoid heads.

Start with palms facing you and
a rotate as you press up, u finishing
with palms facing
g out. Reversee rotation to sttarting positio
on.
 Standing Dumbb
bell Pr
ress

Prim
mary Muscle:: Shoulders

Secondary Musclles: Triceps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Compound

per Exercise Technique

Prop

Bendd at the kneess and pick a pair of dumb bbells up off the ground. Using
bodyy momentum, lift the weights up into th he starting position. The sttarting
posittion should have
h the dummbbells at shhoulder heighht, elbows ouut and
palmms facing awaay from you ur body. Keeeping your abs
a tight andd back
straigght, drive the weights up straight
s overhead, pause brriefly at the toop and
then return them back to the starting possition. When you have reeached
musccular failure simply
s place the
t dumbbellss back on the ground.

Tips: Try not to lean too far back as you press the weeights up sincce this
will pplace undo sttress on yourr lower back. Also remem mber not to loock your elboows out at thee top, as this will keep the
stresss on your sho
oulders througghout the entiire exercise. In
I order to suupport your sppine and loweer back, make sure to keepp
your abs tight.

S
Seated
d Dumb
bbell Side
S Lat
terals
s

Prim
mary Muscle:: Shoulders

Secondary Musclles: Triceps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Compound

Pick up a pair of dumb bbells and sit on the edge of a flat bencch. At
the sstart of the movement
m the dumbbells should
s be faccing eachotheer and
your arms should d be slightly bent.
b Raise thhe dumbbellss out to your sides
until they are a bitt higher than shoulder heigght. At the topp of the moveement
your pinky fingerrs should be pointing
p sligh
htly up and yo our thumbs shhould
be poointing down. Lower the weight
w over th
he same path and continuee until
you rreach musculaar failure.

Tips: Instead of keeping yourr back complletely straigh ht and rigid, ttry to
movee naturally throughout
t his exercise by using a little bit of body
th
mommentum. It is okay
o to let yo
our body swaay forward annd back as yoou lift
and lower the weeights, since this will maaximize the amount
a of m
muscle
stimuulation you can
c achieve and a will also o prevent stress to your lower
back. You should d be in complete control of o the weightts at all timess, but loosenning up your form is a goood idea. Also
o
remeember not to raise
r the weigghts much higgher than shou
ulder height aas this could leead to an injuury.
 Seate
ed Fron
nt Dum
mbbell
l Raise
e

Prim
mary Muscle:: Shoulders (A
Anterior)

Secondary Musclles: Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Sit on the edge of a flaat bench and pick

p up a pairr of dumbbell s. Your
palm
ms should be facing your body b and your arms shou uld be slightlly bent.
Withh your feet planted firmly on the groun nd, raise one of o the dumbbbells up
(you should alterrnate between n arms) untill it is slightlly higher thaan your
shoulders. Lowerr the weight over the saame path and d then perfoorm the
moveement with the other arrm. Continuee the exercisse until youu reach
musccular failure.

Tips: Make suree you don't raise r the dummbbells much h higher thaan your
shoulders and also o make sure to
t keep your arms
a slightly bent throughhout the
entiree lift. You caan allow yourr body to sw
way slightly ass you lift andd lower
the w
weight instead d of staying completely rig
gid and uprigh ht. Moving naaturally
will m
maximize mu uscle stimulation and preveent stress to your
y lower bacck.

Seated
d Bent
t-Over Rear
R Latera
L al
Raise
e

Prim
mary Muscle:: Shoulders (P
Posterior)

Secondary Musclles: Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Sit on thee edge of a flaat bench withh a pair of du

umbbells undeerneath
your legs. Lean fo orward until your chest is touching you ur legs and ppick the
dumbbbells up offf the groun nd. Bend you ur arms slig ghtly and hoold the
dumbbbells with yo our palms faccing in. Raisee the dumbbells out to youur sides
until your upper arms are slig ghtly higher than your sh houlders. Low wer the
weigghts over the same
s path and
d continue until you reach muscular faillure.

Tips: Make sure to stay bent over through hout the entiree lift and keeep your
arms bent. You sh hould be in co omplete contrrol of the weiight at all tim
mes. Do
not sswing the weeights up or use u jerky motions. This iss an exercisee where
you'lll have to go fairly
f w for a full raange of motionn.
light in order to allow
 Stand
ding Bent-Ov
B ver Rea
ar
Later
ral Rai
ise

Prim
mary Muscle:: Shoulders (P
Posterior)

Secondary Musclles: Traps

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Stand witth your feet about should der-width apaart and bend
over at the waist until
u your boddy is parallel to
t the ground
d. Hold a pair
of ddumbbells wiith your palm ms facing in n and bend your arms.
Keepping your kneees bent and back flat, raaise the dumb bbells out to
your sides until your upper arms are sllightly higherr than your
shoulders. Lower the weights under
u controll and continuee the motion
until you reach muuscular failurre.

Tips: Make sure to keep yourr lower back flat througho out the entire
exerccise in order to
t prevent injjuries. Make sure you choo
ose a weight
that iis light enoug
gh for you to
o completely control the weight
w at all
timess without havving to use mo
omentum or jeerky motions.
Ch
hes
st Dum
D mbbbel
ll
Ex
xer
rcises
s
 Dum
mbbell
l Fly

Prim
mary Muscle:: Chest

Secondary Musclles: Anterior Deltoid

Equiipment Need
ded: Dumbbellls, Flat Bench
h

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Lying down on a flatt bench, begin the exerciise by holdinng the

dumbbbells at arm
ms length with nd in your elbows. Your palms
h a sligh ben
should be facing in.
i Slowly lowwer the weigh
ht out to the sides
s until yoou feel
a com
mfortable streetch. Now squ
ueeze the dum
mbbells back k together as if you
were hugging a baarrel.

Tips:: Be sure that you do not bend your armms too much. IfI you have too bend
your arms to a 90 0-degree angle to completee the rep, thann the weight is too
heavyy. Plant yourr feet on the floor for stab
bility or put them
t on up oon the
benchh to activate your
y core.

Du
umbbel
ll Ches
st Pre
ess

Prim
mary Muscle:: Chest

Secondary Musclles: Shoulderrs, Triceps

Equiipment Need
ded: Dumbbellls, Flat Bench
h

Mech
hanics Type:: Compound

per Exercise Technique

Prop

Lie on an n flat bench, keep your feeet firmly preessed down oon the
floorr for stability.. Start with a dumbbell inn each hand held
h overheadd as if
you wwere holding a barbell. No ow lower them m from arms length to as l ow as
possiible on your outer
o chest. The
T bar should d be lowered under controll until
your arm reaches a 90-degree angle.a There should be a brief
b pause onn your
chestt before you return
r the bar to arms lengtth position.

Tips: Do not loweer your upperr arms below the plane of your body. D Do not
lock your elbows at the top of the movem ment. You can n vary the disstance
betw
ween your sidees and elbowss to take presssure off the sh
houlders.
 D
Dumbbell Inc
cline Chest
C Press
P

Prim
mary Muscle:: Chest

Secondary Musclles: Shoulderrs, Triceps

Equiipment Need
ded: Dumbbellls, Flat Bench
h

Mech
hanics Type:: Compound

per Exercise Technique

Prop

Lie on ann incline bench, keep your feet firmly pressed down on
the fl
floor for stabillity. Start witth a dumbbelll in each hand
d held overheead
as if you were ho olding a barbeell. Now loweer them from m arms lengthh to
as loww as possiblee on your outeer chest. The bar should bee lowered undder
contrrol until yourr arm reachees a 90-degreee angle. Theere should bee a
brieff pause on your chest beefore you retturn the bar to arms lenggth
posittion.

Tips: Do not lowwer your upper arms below

w the plane off your body. D
Do
not llock your elb
bows at the top
t of the movement.
m Yoou can vary tthe
distannce betweenn your sides and elbowss to take prressure off tthe
shoulders.

Inc
cline Dumbbe
D ell Flie
es

mary Muscle:: Chest

Prim

Secondary Musclles: Anterior Deltoid

Equiipment Need
ded: Dumbbellls, Flat Bench
h

Mech
hanics Type:: Isolation

per Exercise Technique

Prop

Lying dow wn on an inccline bench, begin

b the exerrcise by holdding
the ddumbbells at arms length with a sligh h bend in you ur elbows. Y our
palm
ms should be facing
f in. Slowwly lower thee weight out to
t the sides un
until
you feel a comffortable strettch. Now sq queeze the dumbbells
d baack
togetther as if you were hugging g a barrel.

Tips: Be sure thaat you do not bend your arrms too much h. If you havee to
bendd your arms to
o a 90-degree angle to com
mplete the rep,, then the weiight
is tooo heavy.
 Dumb
bbell Press to Nec
ck

Prim
mary Muscle:: Chest

Secondary Musclles: Shoulderrs, Triceps

Equiipment Need
ded: Dumbbellls, Flat Bench
h

Mech
hanics Type:: Compound

Prop
per Exercise Technique

ALWWAYS use Sm mith machinee or dumbbeells for safetyy......NEVER

use a barbell. Noww with should
der-width possition lower th
he dumbbells
towaard your neckk. Keep elbowws pointing out and raise quickly.
q It is
not nnecessary to lock
l arms at the
t top. If yo
ou have shoullder pain this
may not be the best exercise fo
or you.

Dum
mbbell
l Press With
h
Resista
R ance Ba
ands

Prim
mary Muscle:: Chest

Secondary Musclles: Shoulderrs, Triceps

Equiipment Need
ded: Dumbbellls, Flat Bench
h, Resistancee Band

Mech
hanics Type:: Compound

per Exercise Technique

Prop

Take a baand and wrap p it around yoour back with h each end in
your hands. Grad a pair of dum mbbells and lay down on a bench and
presss the dumbbellls straight up p. The band will
w add more resistance to
the toop portion off the lift and increase the trriceps recruitm
ment for this
exerccise. This mov vement will greatly
g help build
b the raw bench.
b
AB
BDO
OMIINA
AL D
DUM
MBB
BELL
EX
XER
RCISES
S
 One
O Dum
mbbell
l Side Bend
B

Prim
mary Muscle:: Obliques

Secondary Musclles: Front Ab

bs

Equiipment Need
ded: Dumbbelll

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

- Stannding uprightt, hold a dumb

bbell in your right hand at your side

- Placce the left han

nd behind you
ur head (bicep
p next to ear)

- Sim
mply bend dirrectly sidewaays toward the side holdin
ng the dumbbbell, return to
startiing position and
a repeat

g all the reps for one side switch

- Aftter completing s mbbell to the other hand
the dum

- Keeep the back sttraight and thee head up and

d don't lean fo
orward
 Do
ouble Dumbb
bell Sw
wing fo
or Abs
s

Prim
mary Muscle:: Abdominalss

Secondary Musclles: Core, An

nterior Deltoid
ds

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Compound

Prop
per Exercise Technique
Leg
L Du
umb
bbe
ell
Ex
xer
rcises
s

 
 Du
umbbe
ell Lun
nges

Prim
mary Muscle:: Quads

Secondary Musclles: Hamstrin

ngs, Glutes

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Compound

Prop
per Exercise Technique

Pick up a pair of dumb bbells off thee ground usin

ng your legs ((not your bacck). Stand
with your feet abo out shoulder--width apart. With your baack straight, hhead up and abs tight,
take a large step forward
f with your
y right leg
g and lunge do own toward tthe floor untill your left
leg iss parallel to th
he ground. On nce you reach h the bottom, drive your boody back up w with your
right leg until you u are in a standing positionn. Perform thee same movem ment with youur left leg
and ccontinue alterrnating until you
y reach musscular failure.

Tip: It is very im
mportant that you
y maintain n proper formm at all times when perform ming this
exerccise. Make suure to keep yo
our back straiight, head up and abs tightt throughout tthe entire
moveement. Also remember to o stay in com
mplete control of the weigghts rather thhan using
jerkyy motions or body
b momenttum.

Dumbbe
D ell Squ
uat

Prim
mary Muscle:: Quads

Secondary Musclles: Hamstrin

ngs, lower bacck, Glutes

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Compound

Prop
per Exercise Technique

Stand witth your feet about shoullder-width ap part and witth your toes pointing
slighhtly outward. There should d be a pair of dumbbells onn the ground resting just ooutside of
your feet. Squat down
d to the floor
f p the pair of dumbbells. Y
and grip Your thighs sshould be
paralllel to the floo
or and your knees
k should be
b in line with
h your toes. K
Keeping yourr head up,
abs ttight and low wer back arch hed, drive thee weight up with your leegs until youu are in a
standding position but do not loock your kneees out at the top.
t Once youu are standingg straight
up, ssquat back do own over thee same path and continuee until you haave reached muscular
failurre.

Tips: Always maintain proper form through hout this exerrcise by keepping your heaad up, abs
tight and lower baack arched. Squats are a biig power mov vement and yyou must execcute them
with full concenttration in ord der to prevennt injuries. Do
D not use jeerky motionss or body
mom mentum to liftt the weight. Also rememb ber to not locck your kneess out when yyou are in
the sttanding position as this wiill maximize muscle
m stimuulation to yourr legs and willl prevent
stresss to the kneess joints.
 Dum
mbbell
l Step Ups

Prim
mary Muscle:: Quads

Secondary Musclles: Hamstrin

ngs, lower bacck, Glutes

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Compound

Prop
per Exercise Technique

Stand witth dumbbells grasped to siides facing th he side of a bbench. Place ffoot of
first leg on bench h. Stand on bench
b by exteending the hiip and knee oof the first leeg and
placee the foot of second
s leg on
n bench. Step down with seecond leg by flexing the hhip and
knee of first leg. Return
R to orig
ginal standing
g position by placing foot of first leg too floor.
Repeeat first step with
w opposite leg alternatin ng first steps between
b legs.

Tips: Keep torsso upright during

d exerciise. Steppingg a distancee from the bench
emphhasizes the Glluteus Maxim
mus; stepping close to the bench
b emphassizes Quadricceps.

S
Stiff Le
egged Deadli
ift wit
th Dum
mbbell
ls

Prim
mary Muscle:: Hamstrings

Secondary Musclles: Upper baack, lower bacck, Glutes, Sh

houlders

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Compound

Prop
per Exercise Technique

Pick up a pair of dumbbells

d offf the ground using power from your le gs (not your back).
Space your feet sllightly narrow
wer than shoullder-width ap part and hold tthe dumbbellls with
an ovverhand grip just outside of your legs.. Keeping a slight
s bend inn your knees,, bend
forward at the waaist and lowerr the weight toward
t the grround. As youu lower the w weight
your lower back should
s remain n arched as th
his will keep the tension oon your hamsstrings
throuughout the enntire exercise. Lower the weight
w downn until you feeel a full streetch in
your hamstrings. The
T distance that you are able
a to lower the bar will vvary from perrson to
persoon and will deepend on bod dy structure and
a flexibility y. Once you fe
feel a full streetch in
your hamstrings, pull
p the weigh ht back up into the standin
ng position buut stop just shhort of
beingg fully erect. By not allowwing your bo ody to stand upu completelyy straight yoou will
keep the stress on n your hamsstrings at all times. Contin nue the motiion until youu have
reachhed muscular failure.

Tip: It is extremeely importantt that you do not round ou ut your lowerr back at anyy point
durinng this exercisse but instead
d maintain a slight
s arch at all times. In order to keepp your back fllat, really focus on sticking
g
your butt out and keeping the dumbbells
d clo
ose to your boody. You musst also remem mber to keep a slight bend in your knees
as yoou perform yoour reps as thiis will keep th
he tension on the hamstringgs and will m minimize yourr risk of injuryy.
 Dumb
bbell Deadli
ift

Prim
mary Muscle:: Legs

Secondary Musclles: Back, Traaps, Forearms, Rhomboidss, Glutes

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Compound

Prop
per Exercise Technique

Dum
mbbell deadlift
fts are very sim
milar to dumb
bbell squats.

Stand in an
a upright po osition while holding dum mbbells at youur sides. Lowwer
the ddumbbells dow wn toward the floor by firrst sitting you ur hips back, tthen bend youur
knees and torso un ntil your reacch the floor orr just slightly above. Keepp your back fllat
and yyour head in a neutral possition through hout the moveement. Make sure you keeep
the ddumbbells neaar your sides. Don’t let theem swing outt in front of yyour body. Thhis
is a ggreat exercise for developin ng your legs and
a back.

S
Standi
ing Dum
mbbell Calf Raise

Prim
mary Muscle:: Calves (Gastrocnemius an
nd the Soleuss)

Secondary Musclles: None

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

Place twoo dumbbells on the floor side by sidee. Make suree the
dumbbbells are nott circular becaause you do notn want them m to roll. It is best
to usse hexagon du umbbells for this exercisee. Step onto the t handle off the
dumbbbells with th he entire ballss of your feett. In the exam
mple the traineee is
holdiing an exercisse bike for baalance. It is im
mportant that you do not ccheat
by uusing your arrms to lift yo our bodyweig ght. To comp plete a repeiition
simply stand up ono the balls off your feet contracting you ur calf musclees. It
is okkay to perform
m this exercisee with either bent
b knees orr straight kneees to
fully recruit the gaastrocnemius muscle. Go as a high as you u can on eachh rep
and ddescend undeer control. This exercise caan also be perrformed with one
dumbbbell and onee leg at a timee. To add resisstance you caan even hold a set
of duumbbells in yo our hand if yoou can keep your
y balance.
 Donke
ey Calf
f Raise
e

Prim
mary Muscle:: Calves (Gastrocnemius an
nd the Soleuss)

Secondary Musclles: None

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

Step onto
o the handle ofo the dumbb bells or any raaised platformm with
the eentire balls off your feet. Lean
L forward
d at a 90-deggree angle annd hold
onto something for f support. In this exam mple the traiinee is holdding an
exerccise bike for balance.
b This exercise is caalled a donkeey calf raise bbecause
someeone could sitt on your low wer back to addd resistance.. It is importaant that
you ddo not cheat by
b using yourr arms to lift your bodyweeight. To com mplete a
repettition simply stand up on the balls off your feet co ontracting yoour calf
musccles. It is okay
y to perform this
t exercise with
w either beent knees or sstraight
knees to fully reccruit the gastrrocnemius mu uscle. Go as high as you can on
each rep and desceend under con ntrol.

Back
kwards
s Dumbb
bell Lu
unges

mary Muscle:: Quads

Prim

Secondary Musclles: Hamstrin

ngs, lower bacck, Glutes

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Compound

Prop
per Exercise Technique

Pick up a pair of dumbbbells off the ground

g using your legs (noot your
back)). Stand with h your feet about
a shouldeer-width aparrt. With youur back
straigght, head up and abs tightt, take a largee step backw ward with youur right
leg aand lunge dow wn toward th he floor untill your left leeg is parallel to the
grounnd. Once you u reach the bottom,
b drivee your body back up withh your
right leg until youu are in a staanding positioon. Perform th he same movvement
with your left leg and continue alternating until
u you reach h muscular faailure.

mportant that you maintain

Tip: It is very im n proper form
m at all timess when
perfoorming this ex
xercise. Makee sure to keep
p your back sttraight, head uup and
abs tight through hout the enttire movemen nt. Also remmember to sstay in
compplete control of the weigh hts rather thaan using jerk
ky motions orr body
mommentum. Be caareful not to hit
h your kneess on the groun nd.
 O
One-Leg
gged Dumbbe
ell Cal
lf Rais
ses

Prim
mary Muscle:: Calves

Secondary Musclles: None

Equiipment Need
ded: Dumbbellls, platform

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

Pick up a dumbbell in n one hand an nd stand on the platform ((you can

use aany type of platform as long as it allow ws you to perrform a full ccalf raise
and iis near sometthing that you u can hold on nto for suppoort). Place thee ball of
the ssame foot (if you are hold ding the dumb bbell in your right hand, uuse your
right foot) on the edge of the platform with h your heel hanging
h off th
the edge.
Holdd on to someth hing with you ur opposite hand
h in order to support yoour body
and tthen move th he weight by y coming up on your toe as high as yyou can.
Squeeeze your calff at the top, paause briefly and
a then returrn back to thee starting
posittion. Repeat th
he motion forr each leg.

Make suree to keep a slight bend in your

y leg in orrder to avoid sstressing
your knee joint. As
A with all calf exercises,, make sure to t use a full range of
motioon by fully extending
e andd flexing youur calves as you
y lift and loower the
weigght.
Ba
ackk Dum
mbb
bell
l
Ex
xer
rcises
s

 
 Dum
mbbell
l Shrug
g

Prim
mary Muscle:: Traps

Secondary Musclles: Shoulderrs, Upper back

k

Equiipment Need
ded: Dumbbellls

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

Grab a set of dumbellss. Hold them with your pallms facing inn toward yourr
bodyy. Shrug shouulders in an upward mov vement contraacting your ttrap muscles.
Loweer slowly and
d repeat.

Tip: Don't make the mistake of rolling your y shoulderrs back as yoou shrug thee
weigght up, as thiss could lead to an injury. Instead, you
u should simpply shrug thee
weigght straight upp and down. Try to keep your arms completely
c sttraight ratherr
than bending yourr elbows.

One
O Ar
rm Dumbbell Row

Prim
mary Muscle:: Mid-Back, Lats
L (Latissim
mus Dorsi)

Secondary Musclles: Lower Back (Erector Spinae),

S Biceeps

Equiipment Need
ded: Dumbbellls, Bench

Mech
hanics Type:: Isolation

Prop
per Exercise Technique

Starting by
b putting you ur right kneee and right haand on a bencch. Make
sure to flatten you ur back as it should be paarallel with thhe floor. Youur left leg
should be placed nice
n and widee to offer balaance. You sho ould feel mosst of your
bodyyweight on yo our left leg rather on you ur right arm. Next
N grip a ddumbbell
with your left armm with your palm
p facing in
nward toward d your body. N Now you
will ccontract yourr back musclees rowing the weight up to o your side. K
Keep your
elboww close to yo our body and d try to keep your should ders square duuring the
moveement. You don't want to o twist your entire body to cheat. Sw witch and
perfoorm a set with
h the other armm.

Tip: It is very im mportant that you do not round r out yo

our lower bacck as you
perfoorm this exercise as this could
c easily leead to an inju
ury. Instead, focus on
stickiing your buttt out and keeeping a nice arch a in your lower back. It is also
okayy to move natu urally through hout the exercise and allow w your back tto rise up
slighhtly as you liftt the weight.
 Dumbb
bell Pu
ullove
er

Prim
mary Muscle:: Lats & Pecto
orals

Secondary Musclles: Shoulderrs, Triceps

Equiipment Need
ded: Dumbbellls, Bench

Mech
hanics Type:: Compound

Prop
per Exercise Technique

11) You will be

b performing g this exercise on a flat ben
nch.
ur back with your head at the edge of th
22) Lie on you he bench.
33) Hold the weight
w in you
ur hands, arm
ms extended above
a your chhest. Try
to keep yo
our wrists and
d arms from flexing.
f Do no ot lock your eelbow.

Notee: This exercise can also be done with two

t dumbbellls. One in eacch hand.
You can position your
y feet on the
t bench or on or more stabillity.
o the floor fo

Tw
wo Arm
m Dumb
bbell Row
R - Overha
O and
(Pronated)
) Grip

Prim
mary Muscle:: Mid-Back (R
Rhomboids), Lats (Latissim
mus Dorsi)

Secondary Musclles: Lower Back (Erector Spinae),

S Biceeps

Equiipment Need
ded: Dumbbellls, Bench

Mech
hanics Type:: Compound

Prop
per Exercise Technique

Stand witth feet should

der width apaart and a bend d in the kneess. Bend
at thhe waist with
h your head up and grassp a pair of dumbbells w with an
overhhand grip. Byy bending yo our arms, liftt the dumbbeells straight uup until
they touch your upper abdom minals. Reverrse the movement to low wer the
dumbbbells but do not let them touch
t the floo
or until after your
y last rep.

Tip: It is very im
mportant that you
y do not ro ound out you ur lower backk as you
perfoorm this exerccise as this co
ould easily leead to an injurry. Instead, fo
focus on
stickiing your buttt out and keep ping a nice arch in your loower back. Itt is also
okayy to move natturally throug ghout the exerrcise and alloow your backk to rise
up slightly as you lift the weighht.
 Twis
sting Dumbbe
D ell Ro
ow

Prim
mary Muscle:: Mid-Back (R
Rhomboids), Lats (Latissim
mus Dorsi)

Secondary Musclles: Lower Back (Erector Spinae),

S Biceeps

Equiipment Need
ded: Dumbbellls, Bench

Mech
hanics Type:: Compound

Prop
per Exercise Technique

Fully exteend arm at bottom with palms

p facing to rear. Pull
dumbbbell to armppit area whilee twisting dum
mbbell until palms
p facing
towaard. Keep heaad up and back straight. Squeeze bacck at top off
moveement.