Bicep Curls: Grab dumbbells that are between 5-8 lbs and hold them underhand. Make sure that your feet are hip-width apart and your core is engaged. Slowly contract your arms by bending your elbows and bring your hands towards your chest. Once you get to the top, slowly retract and bring your arms down. That is 1 repetition. Do not drop your arms all the way when you lower down, rather hover at the bottom and then immediately curl them back up. Do 10 reps for 2 sets. To advance, curl your arms up half way and pulse in the middle. To modify, lower your weight.
Lateral Raises: Grab dumbbells that are between 5-8 lbs and hold them by your sides. Make sure that your feet are hip-width apart and your core is engaged. With your palms facing down, lift your arms out and up to shoulder height. Then slowly lower your hands so they meet at about where your belly button is. Think of it as spreading your wings up. That is 1 repetition. Do 10 reps for 2 sets. To advance, do this move extremely slow to fatigue your muscles. To modify, lower your weight so you have the ability to lift your arms up to shoulder height.
Weighted Lunges: Grab dumbbells that are between 5-8 lbs and hold them by your sides. Make sure that your feet are hip-width apart and your core is engaged. Step to the front with your right foot and bend your knee so it is over your toes. Your left heel should lift and your left knee should also bend. This is a lunge position and also 1 repetition. As you hold this lunge position, keep a good grip onto those dumbbells that are hanging by your sides. Switch and repeat on the left side. Do 10 lunges (or repetitions) for 3 sets. To advance, you can add bicep curls as you lunge instead of letting them hang. To modify, lower the weight or do this with out weights.
-Eliza S., University of Massachusetts, Amherst
Weighted Front Lunges
Hold a dumbbell in each hand. Beginners should use a 5-10lb dumbbell. Maintain an upright posture with your shoulders pinched back. Take a larger-than-normal step forward with one leg. Keep your balance as you gently lower the back knee towards the ground. In this position, your legs should each form close to two 90-degree angles. The majority of your weight should be on the front heel to reduce stress on that knee. Press the front heel into the ground to exit the lunge and return to the starting, standing position. Repeat this motion in an alternating fashion. Increase or decrease the dumbbell weight as needed to maintain proper posture and form while still challenging yourself. Those who lack the balance to perform this exercise effectively should practice bodyweight front lunges with hands on the hips to improve stability. Complete 8 repetitions on each leg for a total of 16 repetitions.
Dumbbell Bench Press
Make sure you have a spotter during this exercise. Begin by either holding a dumbbell in each hand and slowly lowering your body face-up on a bench or having your spotter carefully hand you one weight at time. Hold the weights over your chest and, in a controlled manner, lower each dumbbell to the sides of your chest just below the armpits. In this position, your elbows should form a 45-degree angle with your torso to equalize the stress on your triceps, shoulders and chest. Press each dumbbell back over your chest. Make sure to keep your hips on the bench throughout the exercise to avoid lower back strain. When you complete a set, either bring each dumbbell toward your thighs and let the momentum carry you up to the sitting position or have the spotter take one dumbbell and sit back up while controlling the other dumbbell with both hands. If this exercise is too difficult, regardless of the weight, practice pushups from the knees to develop a foundation of upper-body strength. Complete 3 sets of 8 repetitions.
Bench Rows
Hold a dumbbell in one hand. That same-side foot stays on the floor. The other hand and knee are planted on a bench so that you are bent over, parallel with the floor. Maintain a neutral spine by lifting your hips and pinching your shoulders back. Raise the dumbbell so that your elbow comes up against the side of your torso. In this position, your arm should be at a 90-degree angle. Lower the dumbbell so that your arm is straight, but don’t let the weight bring down your shoulder. Complete 3 sets of 12 repetitions with each arm. A more advanced variation involves the same movement while keeping both feet on the ground with only one arm planted on the bench. The hips stay low and the spine remains neutral, as you’re essentially holding an inclined plank while performing a dumbbell row.
-Frankie R., Virginia Technological Institute and State University
Dumbbell Shoulder Press
In a seated position, hold the dumbbells so that they are just above your shoulders. Press the weights up until your arms are straight overhead, then bring them down to the start position. Breathe out on the way up and breathe in on the way down.
Bicep Curl
In a standing position, begin with the dumbbells down by your sides, parallel to your body, palms facing inward. Keeping your elbows at your side, raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level, rotating your forearms so that your palms face upward. Lower the dumbbells back to the starting position.
Variation 1: Hammer Curls
Begin in the same position as a bicep curl. Keeping your upper arm stationary, curl the weight forward and raise the weight until the dumbbell is at shoulder level. For this variation, do not rotate your palms. Lower the weight to the starting position.
Variation 2: Supinated Bicep Curls
In a supinated curl, begin with your palms facing the ceiling. Keeping your elbows at your side, raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Bring back down to starting position.
-Steven L., Tulane University
