DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Shrugs

Stand with your feet shoulder-width apart, holding dumbbells hanging at your sides. Raise your shoulders up towards your ears, hold for a second, then return. Exhale as you come up, inhale as you lower. Good for the trapezius muscles of your upper back. Use a heavy (for you) weight for this exercise and be sure to use a smooth controlled motion. You may also roll your shoulders forward or back during the movement for a slightly different workout.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   Front Squat

You can grip with palms facing toward you, away from you, or toward each other. Whatever feels most comfortable. Keep your heels on the floor and lower your hips until your thighs go just past the parallel position.

   DB Standing Calf Raise

Stand up straight holding a dumbbell in each hand, palms facing inward, arms at your sides, feet shoulder-width apart, knees slightly bent. Rise up on your tiptoes, pause and lower. That is one rep.

   Potato-sack Squat

Stand with your feet slightly more than shoulder-width apart, holding a dumbbell with both hands under the top of the weight and your arms hanging straight down in front of you. (The dumbbell is perpendicular to the floor.) Keep your chin and chest up and your shoulders back. Lower your body until the weight just touches the floor, then return to the starting position. The movement's name comes from its similarity to lifting a heavy bag or sack.

   DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Shrugs

Stand with your feet shoulder-width apart, holding dumbbells hanging at your sides. Raise your shoulders up towards your ears, hold for a second, then return. Exhale as you come up, inhale as you lower. Good for the trapezius muscles of your upper back. Use a heavy (for you) weight for this exercise and be sure to use a smooth controlled motion. You may also roll your shoulders forward or back during the movement for a slightly different workout.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   Front Squat

You can grip with palms facing toward you, away from you, or toward each other. Whatever feels most comfortable. Keep your heels on the floor and lower your hips until your thighs go just past the parallel position.

   DB Standing Calf Raise

Stand up straight holding a dumbbell in each hand, palms facing inward, arms at your sides, feet shoulder-width apart, knees slightly bent. Rise up on your tiptoes, pause and lower. That is one rep.

   Potato-sack Squat

Stand with your feet slightly more than shoulder-width apart, holding a dumbbell with both hands under the top of the weight and your arms hanging straight down in front of you. (The dumbbell is perpendicular to the floor.) Keep your chin and chest up and your shoulders back. Lower your body until the weight just touches the floor, then return to the starting position. The movement's name comes from its similarity to lifting a heavy bag or sack.

   DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Shrugs

Stand with your feet shoulder-width apart, holding dumbbells hanging at your sides. Raise your shoulders up towards your ears, hold for a second, then return. Exhale as you come up, inhale as you lower. Good for the trapezius muscles of your upper back. Use a heavy (for you) weight for this exercise and be sure to use a smooth controlled motion. You may also roll your shoulders forward or back during the movement for a slightly different workout.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   Front Squat

You can grip with palms facing toward you, away from you, or toward each other. Whatever feels most comfortable. Keep your heels on the floor and lower your hips until your thighs go just past the parallel position.

   DB Standing Calf Raise

Stand up straight holding a dumbbell in each hand, palms facing inward, arms at your sides, feet shoulder-width apart, knees slightly bent. Rise up on your tiptoes, pause and lower. That is one rep.

   Potato-sack Squat

Stand with your feet slightly more than shoulder-width apart, holding a dumbbell with both hands under the top of the weight and your arms hanging straight down in front of you. (The dumbbell is perpendicular to the floor.) Keep your chin and chest up and your shoulders back. Lower your body until the weight just touches the floor, then return to the starting position. The movement's name comes from its similarity to lifting a heavy bag or sack.

   DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Shrugs

Stand with your feet shoulder-width apart, holding dumbbells hanging at your sides. Raise your shoulders up towards your ears, hold for a second, then return. Exhale as you come up, inhale as you lower. Good for the trapezius muscles of your upper back. Use a heavy (for you) weight for this exercise and be sure to use a smooth controlled motion. You may also roll your shoulders forward or back during the movement for a slightly different workout.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   Front Squat

You can grip with palms facing toward you, away from you, or toward each other. Whatever feels most comfortable. Keep your heels on the floor and lower your hips until your thighs go just past the parallel position.

   DB Standing Calf Raise

Stand up straight holding a dumbbell in each hand, palms facing inward, arms at your sides, feet shoulder-width apart, knees slightly bent. Rise up on your tiptoes, pause and lower. That is one rep.

   Potato-sack Squat

Stand with your feet slightly more than shoulder-width apart, holding a dumbbell with both hands under the top of the weight and your arms hanging straight down in front of you. (The dumbbell is perpendicular to the floor.) Keep your chin and chest up and your shoulders back. Lower your body until the weight just touches the floor, then return to the starting position. The movement's name comes from its similarity to lifting a heavy bag or sack.

   DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Shrugs

Stand with your feet shoulder-width apart, holding dumbbells hanging at your sides. Raise your shoulders up towards your ears, hold for a second, then return. Exhale as you come up, inhale as you lower. Good for the trapezius muscles of your upper back. Use a heavy (for you) weight for this exercise and be sure to use a smooth controlled motion. You may also roll your shoulders forward or back during the movement for a slightly different workout.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   Front Squat

You can grip with palms facing toward you, away from you, or toward each other. Whatever feels most comfortable. Keep your heels on the floor and lower your hips until your thighs go just past the parallel position.

   DB Standing Calf Raise

Stand up straight holding a dumbbell in each hand, palms facing inward, arms at your sides, feet shoulder-width apart, knees slightly bent. Rise up on your tiptoes, pause and lower. That is one rep.

   Potato-sack Squat

Stand with your feet slightly more than shoulder-width apart, holding a dumbbell with both hands under the top of the weight and your arms hanging straight down in front of you. (The dumbbell is perpendicular to the floor.) Keep your chin and chest up and your shoulders back. Lower your body until the weight just touches the floor, then return to the starting position. The movement's name comes from its similarity to lifting a heavy bag or sack.

   DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Shrugs

Stand with your feet shoulder-width apart, holding dumbbells hanging at your sides. Raise your shoulders up towards your ears, hold for a second, then return. Exhale as you come up, inhale as you lower. Good for the trapezius muscles of your upper back. Use a heavy (for you) weight for this exercise and be sure to use a smooth controlled motion. You may also roll your shoulders forward or back during the movement for a slightly different workout.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   Front Squat

You can grip with palms facing toward you, away from you, or toward each other. Whatever feels most comfortable. Keep your heels on the floor and lower your hips until your thighs go just past the parallel position.

   DB Standing Calf Raise

Stand up straight holding a dumbbell in each hand, palms facing inward, arms at your sides, feet shoulder-width apart, knees slightly bent. Rise up on your tiptoes, pause and lower. That is one rep.

   Potato-sack Squat

Stand with your feet slightly more than shoulder-width apart, holding a dumbbell with both hands under the top of the weight and your arms hanging straight down in front of you. (The dumbbell is perpendicular to the floor.) Keep your chin and chest up and your shoulders back. Lower your body until the weight just touches the floor, then return to the starting position. The movement's name comes from its similarity to lifting a heavy bag or sack.