Curl

Grasp the bar with palms toward you approximately shoulder-width apart. Start with your elbows slightly bent and close to your sides. Keeping your elbow position fixed, curl the bar up toward your chest, keeping your body upright, then lower to the starting position. Use a smooth motion and avoid jerking the bar upward.

   Reverse Curl

Grab the bar with an overhand grip. Stand with feet shoulder-width apart, arms straight with the bar hanging down in front of you. Keeping your elbows in position, curl the bar up toward your chest, then slowly return to the hanging position. Keep your back straight and the motion smooth.

   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.

   Skull Crushers

Lay on a bench with your head on the edge of the seat. Hook your feet around the bench legs for stability. Hold a curling bar by the inner grips in the extended bench press position. Slowly lower the bar until it touches your forehead, then extend it back to the starting position keeping your elbows stationary.

   Tricep Extensions

From either a standing or seated position, grab the bar with an overhand grip using the inner bends in the bar. Hold the bar straight over your head, elbows only slightly bent. Keeping your elbows in position and your back straight, lower the bar behind your head to your full range of motion. Keeping your elbows high, straighten your arms to return to the starting position.

   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.

   Ab Crunches

Lie on your back on the floor with your knees bent and feet flat. Put your hands to the sides of your head and tuck your chin forward. Slowly raise your upper back off the floor, squeezing your abs and pulling your chest toward your thighs as you exhale. Pause at the top of the movement, then slowly lower as you inhale but do NOT lay your head back. Keep your hands and arms fixed throughout.

   Plank

Lie face-down with your elbows in line with your shoulders and bent at a 90-degree angle. You hands can be palm-down or fists. Raise yourself up till you are resting on your toes, elbows, forearms, and hands. Keep your back flat and your abs tight; don't let your butt stick up. Hold the position.

   Side Plank

Lie down on your side. Prop yourself up on your elbow, keeping it in line with your shoulder and bent at a 90-degree angle. Keep your body straight, including your neck, and keep your abs tight. Hold the position and breathe. Your other hand can lay on your thigh or be placed on your hip. Repeat the position on the other side.

   Bench Press

Lie face up on the bench, feet flat on the floor. Grip the bar a little more than shoulder width apart. (You can vary the distance to change the exercise.) Lift the bar off the rack and hold it with arms straight up above the chest. Lower slowly until the bar just touches the chest, then extend back to the starting position. For heavy weights, get a spotter to assist you.

   DB Incline Bench Press

Lay on an incline 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 Fly

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

   Shoulder Shrug

Grab the bar with an overhand grip about shoulder-width apart. Stand straight with your arms hanging down straight and the bar in front of you. Slowly roll your shoulders up towards your ears and back down again. That's one rep. You can use either a forward or backward rolling motion.

   Overhead Press

Stand with the bar in the cleaned position with an overhand grip and your forearms vertical to the floor. Lean back slightly. Press the weight up as close to your face possible. As it clears your head, stand straight and lock your arms out, raising your shoulders. Return to the starting position in a controlled movement. That's one rep. Be careful not to use too much weight.