Dumbbell
Shrugs - Stand
straight up with your feet at shoulder width. Hold two dumbbells with your arms
hanging at your sides. Droop shoulders down as far as possible. Raise shoulders
up as far as you can go. Then slowly return to the starting position. You can
also rotate your shoulders by going up in a circular motion from front to rear
and then back down. Can also be done holding a barbell instead. Works
shoulders
Forearm
Curls -
Sit on a flat bench and hold a dumbbell with your palm up. Place forearm flat on
the bench with the back of your wrists on the edge of the bench (You can also
place your wrists on your knees and perform this exercise). Lower dumbbells as
far as possible, keeping a tight grip. Curl dumbbells up as high as possible. Do
not let your forearms move! Can also be done with a barbell. Works
forearms.
Weighted
Crunches - Lie flat on
the floor with legs either on the floor with knees arched or as shown opposite.
Hold plate behind neck or on chest with both hands or use no weight. Flex waist
to raise upper torso from bench. Return until the back of the shoulders contact
the floor. Works upper,
middle abdominal muscles.
Weighted
Side Bends - Stand
up straight and hold a dumbbell in one hand. The free hand can dangle along side
your body or be placed
behind your head. 2. Bend sideways holding your pelvis very firm. The shoulder
of the arm holding the dumbbell should bend toward the floor
3. When you reach a point where you cannot bend further, inhale, hold your
breath and raise yourself back to the erect starting position exhaling when you
reach the vertical
position. Works
oblique muscles
Dumbbell
Shrugs - Stand
straight up with your feet at shoulder width. Hold two dumbbells with your arms
hanging at your sides. Droop shoulders down as far as possible. Raise shoulders
up as far as you can go. Then slowly return to the starting position. You can
also rotate your shoulders by going up in a circular motion from front to rear
and then back down. Can also be done holding a barbell instead. Works
shoulders
Forearm
Curls -
Sit on a flat bench and hold a dumbbell with your palm up. Place forearm flat on
the bench with the back of your wrists on the edge of the bench (You can also
place your wrists on your knees and perform this exercise). Lower dumbbells as
far as possible, keeping a tight grip. Curl dumbbells up as high as possible. Do
not let your forearms move! Can also be done with a barbell. Works
forearms.
Weighted
Crunches - Lie flat on
the floor with legs either on the floor with knees arched or as shown opposite.
Hold plate behind neck or on chest with both hands or use no weight. Flex waist
to raise upper torso from bench. Return until the back of the shoulders contact
the floor. Works upper,
middle abdominal muscles.
Weighted
Side Bends - Stand
up straight and hold a dumbbell in one hand. The free hand can dangle along side
your body or be placed