DB Incline Fly

Lay on an incline bench with two dumbbells extended straight up over your chest. Lower the weights to the sides, keeping your elbows slightly bent, to stretch the chest. Raise to the starting position, keeping the elbows in the same slightly bent position.

   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.

   Seated One-arm Curl

Sit on a chair or the end of a bench holding one dumbbell and with your free hand on your leg. Sit up, bent slightly forward, and brace the weighted elbow against the inside of your knee. That's the starting position. Curl the weight up toward your shoulder, rotating it till your palm faces you. then reverse the motion to return it to the starting position. That's one rep.

   One-arm Rowing

Place one hand (and optional knee) on a bench or chair with a dumbbell in the other hand and your back nearly parallel with the floor. Let the weight hang with your arm fully extended, then pull with your back muscle (latissumus dorsi or "lat") to begin raising the weight, drawing your elbow up and the weight to the side of your chest. Lower to fully extended starting position. Be sure to focus on the back muscle rather than just the arm.

   DB Kickback

Put one knee and hand on a bench or chair, the other on the floor. (Note: can be done without a bench or chair by bending over and putting one hand on your knee.) Hold the dumbbell in your free hand with your arm bent at a 90-degree angle and your upper arm parallel to the floor. Without changing the position of your elbow, slowly extend your arm, raising the dumbbell behind you until your arm is straight and parallel to the floor. Slowly return to the starting position.

   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 Incline Fly

Lay on an incline bench with two dumbbells extended straight up over your chest. Lower the weights to the sides, keeping your elbows slightly bent, to stretch the chest. Raise to the starting position, keeping the elbows in the same slightly bent position.

   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.

   Seated One-arm Curl

Sit on a chair or the end of a bench holding one dumbbell and with your free hand on your leg. Sit up, bent slightly forward, and brace the weighted elbow against the inside of your knee. That's the starting position. Curl the weight up toward your shoulder, rotating it till your palm faces you. then reverse the motion to return it to the starting position. That's one rep.

   One-arm Rowing

Place one hand (and optional knee) on a bench or chair with a dumbbell in the other hand and your back nearly parallel with the floor. Let the weight hang with your arm fully extended, then pull with your back muscle (latissumus dorsi or "lat") to begin raising the weight, drawing your elbow up and the weight to the side of your chest. Lower to fully extended starting position. Be sure to focus on the back muscle rather than just the arm.

   DB Kickback

Put one knee and hand on a bench or chair, the other on the floor. (Note: can be done without a bench or chair by bending over and putting one hand on your knee.) Hold the dumbbell in your free hand with your arm bent at a 90-degree angle and your upper arm parallel to the floor. Without changing the position of your elbow, slowly extend your arm, raising the dumbbell behind you until your arm is straight and parallel to the floor. Slowly return to the starting position.

   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 Incline Fly

Lay on an incline bench with two dumbbells extended straight up over your chest. Lower the weights to the sides, keeping your elbows slightly bent, to stretch the chest. Raise to the starting position, keeping the elbows in the same slightly bent position.

   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.

   Seated One-arm Curl

Sit on a chair or the end of a bench holding one dumbbell and with your free hand on your leg. Sit up, bent slightly forward, and brace the weighted elbow against the inside of your knee. That's the starting position. Curl the weight up toward your shoulder, rotating it till your palm faces you. then reverse the motion to return it to the starting position. That's one rep.

   One-arm Rowing

Place one hand (and optional knee) on a bench or chair with a dumbbell in the other hand and your back nearly parallel with the floor. Let the weight hang with your arm fully extended, then pull with your back muscle (latissumus dorsi or "lat") to begin raising the weight, drawing your elbow up and the weight to the side of your chest. Lower to fully extended starting position. Be sure to focus on the back muscle rather than just the arm.

   DB Kickback

Put one knee and hand on a bench or chair, the other on the floor. (Note: can be done without a bench or chair by bending over and putting one hand on your knee.) Hold the dumbbell in your free hand with your arm bent at a 90-degree angle and your upper arm parallel to the floor. Without changing the position of your elbow, slowly extend your arm, raising the dumbbell behind you until your arm is straight and parallel to the floor. Slowly return to the starting position.

   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 Incline Fly

Lay on an incline bench with two dumbbells extended straight up over your chest. Lower the weights to the sides, keeping your elbows slightly bent, to stretch the chest. Raise to the starting position, keeping the elbows in the same slightly bent position.

   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.

   Seated One-arm Curl

Sit on a chair or the end of a bench holding one dumbbell and with your free hand on your leg. Sit up, bent slightly forward, and brace the weighted elbow against the inside of your knee. That's the starting position. Curl the weight up toward your shoulder, rotating it till your palm faces you. then reverse the motion to return it to the starting position. That's one rep.

   One-arm Rowing

Place one hand (and optional knee) on a bench or chair with a dumbbell in the other hand and your back nearly parallel with the floor. Let the weight hang with your arm fully extended, then pull with your back muscle (latissumus dorsi or "lat") to begin raising the weight, drawing your elbow up and the weight to the side of your chest. Lower to fully extended starting position. Be sure to focus on the back muscle rather than just the arm.

   DB Kickback

Put one knee and hand on a bench or chair, the other on the floor. (Note: can be done without a bench or chair by bending over and putting one hand on your knee.) Hold the dumbbell in your free hand with your arm bent at a 90-degree angle and your upper arm parallel to the floor. Without changing the position of your elbow, slowly extend your arm, raising the dumbbell behind you until your arm is straight and parallel to the floor. Slowly return to the starting position.

   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 Incline Fly

Lay on an incline bench with two dumbbells extended straight up over your chest. Lower the weights to the sides, keeping your elbows slightly bent, to stretch the chest. Raise to the starting position, keeping the elbows in the same slightly bent position.

   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.

   Seated One-arm Curl

Sit on a chair or the end of a bench holding one dumbbell and with your free hand on your leg. Sit up, bent slightly forward, and brace the weighted elbow against the inside of your knee. That's the starting position. Curl the weight up toward your shoulder, rotating it till your palm faces you. then reverse the motion to return it to the starting position. That's one rep.

   One-arm Rowing

Place one hand (and optional knee) on a bench or chair with a dumbbell in the other hand and your back nearly parallel with the floor. Let the weight hang with your arm fully extended, then pull with your back muscle (latissumus dorsi or "lat") to begin raising the weight, drawing your elbow up and the weight to the side of your chest. Lower to fully extended starting position. Be sure to focus on the back muscle rather than just the arm.

   DB Kickback

Put one knee and hand on a bench or chair, the other on the floor. (Note: can be done without a bench or chair by bending over and putting one hand on your knee.) Hold the dumbbell in your free hand with your arm bent at a 90-degree angle and your upper arm parallel to the floor. Without changing the position of your elbow, slowly extend your arm, raising the dumbbell behind you until your arm is straight and parallel to the floor. Slowly return to the starting position.

   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 Incline Fly

Lay on an incline bench with two dumbbells extended straight up over your chest. Lower the weights to the sides, keeping your elbows slightly bent, to stretch the chest. Raise to the starting position, keeping the elbows in the same slightly bent position.

   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.

   Seated One-arm Curl

Sit on a chair or the end of a bench holding one dumbbell and with your free hand on your leg. Sit up, bent slightly forward, and brace the weighted elbow against the inside of your knee. That's the starting position. Curl the weight up toward your shoulder, rotating it till your palm faces you. then reverse the motion to return it to the starting position. That's one rep.

   One-arm Rowing

Place one hand (and optional knee) on a bench or chair with a dumbbell in the other hand and your back nearly parallel with the floor. Let the weight hang with your arm fully extended, then pull with your back muscle (latissumus dorsi or "lat") to begin raising the weight, drawing your elbow up and the weight to the side of your chest. Lower to fully extended starting position. Be sure to focus on the back muscle rather than just the arm.

   DB Kickback

Put one knee and hand on a bench or chair, the other on the floor. (Note: can be done without a bench or chair by bending over and putting one hand on your knee.) Hold the dumbbell in your free hand with your arm bent at a 90-degree angle and your upper arm parallel to the floor. Without changing the position of your elbow, slowly extend your arm, raising the dumbbell behind you until your arm is straight and parallel to the floor. Slowly return to the starting position.

   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.