DB Bench Press

Lie on your back on the bench, feet flat on the floor. Hold the dumbbells straight up over your chest, arms fully extended, with the ends of the dumbbells touching, palms facing forward. Lower the weights by dropping your elbows to the sides, keeping the weights in line with your chest, rotating them so your palms turn toward each other. Lower until you feel a slight stretch in your chest, then extend your arms pushing and rotating the weights back up to the starting position (ends touching, palms forward). That's one rep.

   Dumbbell Shoulder Press

With palms facing forward, hold the dumbbells at shoulder height and elbows bent 90 degrees. Press the dumbbells up over your head and bring them together in one motion. lower to the starting position.

   DB Standing Alternate Curls

Stand with feet shoulder-width apart, dumbbells hanging at sides. Keeping your back straight at all times, bend one arm to curl the weight up toward your chest, rotating your hand so your palm faces you. Raise only until the bicep is no longer under load, then lower slowly as you start the motion with the other hand. Be careful to not jerk your body to "cheat" the weight up.

   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.

   Dumbbell Squat

Leg exercise using dumbbells.

   Prone Row

Assume the pushup position but with your hands gripping dumbbells. (Be careful with round dumbbells as they may roll.) Keep your feet about shoulder-width apart. Raise one dumbbell off the floor, and raise your elbow toward the ceiling, pulling the weight up next to your chest. Lower the weight but don't let it touch the floor. That's one rep. Repeat all your reps before putting the weight down to the floor and doing the other side.