Bent Over Dumbbell Row – Palms In Start with a dumbbell in each hand, have your feet shoulder width apart and knees bent. Bend over so your back is nearly parallel with the floor, keeping your abs firm and back straight throughout the exercise. Your arms should be extended downwards and your palms facing inwards. […]

Fitball Dumbbell Chest Press Sit on the fitball with a dumbbell in each hand. Then roll your body forward so that your upper back is resting on the fitball and your hips are raised. Have your knees bent and keep your midsection firm. Have your dumbbells near your chest with your palms facing forwards. Now […]

Incline Fitball Dumbbell Chest Press Sit on the fitball with a dumbbell in each hand. Then roll your body forward so that your back is resting on the fitball and your butt is pointing towards the floor. Have your knees bent and keep your midsection firm. With your dumbbells by the sides of your upper […]

Dumbbell Flyes With a dumbbell in each hand, start from a seated position holding the dumbbells at your waist. Then carefully lie down on your back on the bench. Start with the dumbbells directly above your chest, so they are at arms length. Your palms should be facing each other and your elbows slightly bent. […]

Dumbbell Bench Press – Palms In With a dumbbell in each hand, start from a seated position holding the dumbbells at your waist. Carefully lie down on your back on a flat bench with your feet on the ground. Place the dumbbells at the sides of your chest, with your arms bent and your palms […]

Dumbbell Bench Press With a dumbbell in each hand, start from a seated position holding the dumbbells at your waist. Carefully lie down on your back on a flat bench with your feet on the ground. Place the dumbbells at the sides of your chest, with your arms bent and your palms facing forwards. Now […]

Close Grip Tricep Pushup Lie face down on the floor place your hands closer than shoulder width apart near the bottom of your ribs. Keep your elbows close to your sides. Have your knees bent. Keeping your body straight, push your body off the floor extending your arms. Now lower your body back down again […]

Dumbbell Rear Lateral Raises Seated on a bench bend forward with a dumbbell in each hand. Have your arms extended and elbows slightly bent. Raise your dumbbells out to the sides and up to shoulder height. Focus on squeezing your shoulder blades together. Only raise your arms, not your upper body and keep your midsection […]

Fitball Dumbbell Rear Lateral Raises Seated on a fitball bend forward with a dumbbell in each hand. Have your arms extended and elbows slightly bent. Raise your dumbbells out to the sides and up to shoulder height. Focus on squeezing your shoulder blades together. Only raise your arms, not your upper body and keep your […]

Smith Machine Assisted Wide Grip Pull Ups Grasp the bar using a wide overhand grip. Place your feet on a sturdy chair or use the frame on the smith machine. Have your arms outstretched and carefully allow your body to hang from the bar. Keeping your midsection firm, pull yourself up to the bar so […]