Position yourself for this exercise by sitting down on a flat bench with a dumbbell in between your legs. Your legs should be spread with your knees bent and feet planted firmly on the floor. Use one arm to pick up the dumbbell, placing the back of that arm against…
Position yourself for this exercise by standing upright with a barbell plate in both hands (with your hands at the 3 o’clock and 9 o’clock positions on the plate). Your palms should be facing each other and your arm should be nearly locked, with the plate at approximately chest level.…
Position yourself for this exercise by standing up with a dumbbell in each hand. Place the dumbbells upright on your upper thighs (so that one head of each dumbbell is resting on each thigh). Raise the dumbbells to shoulder height (I do this by kicking up my thighs) and rotate…
Position yourself for this exercise by sitting down on an exercise bench that has a back support with a dumbbell in each hand. Place the dumbbells upright on your upper thighs when you are seated. Raise the dumbbells to shoulder height (I do this by kicking up my thighs) and…
Position yourself for this exercise by sitting down on a bench with a back support inside of a squat rack. Ensure that the barbell in squat rack is positioned at a height approximately one foot above your head level when you are seated. Grip the bar with a pronated grip…
Position yourself for this exercise by sitting down on an exercise bench that has a back support. Hold two dumbbells in front of you (at approximately chest level) with your palms facing your body and your elbows bent. The starting position of the Arnold Press is actually quite similar to…
Sit down on a pull-down machine with a wide bar attachment on the pulley. Make sure that you adjust the kneepad as needed in order to ensure that the machine’s resistance will not raise your body. Grab the bar with your palms facing forward at a grip narrower than shoulder…
Grab the pull-up bar with your palms facing your torso and spaced at a width more narrow than shoulder width. With your arms extended in front of you as you hold the bar, bring your torso back at about 30 degrees and create a curvature in your lower back by…
Place two kettlebells directly in front of your feet on the ground. Keep a slight bend in your knees and push your butt backwards as much as possible as you bend over in order to assume your starting position. Grab both of the kettlebells and pull them upwards, towards your…
Hold a barbell with a supinated grip (meaning that your palms are facing upwards), slightly bend your knees, and tilt your torso forward. Ensure that you are keeping your back straight and that your back is nearly parallel to the floor. Your head should be kept up and the barbell…
