Concentration Curl
This exercise develops and shapes the peak of the biceps muscle. It also strengthens the forearm.
START - With your feet about two feet apart, bend over and position your right elbow on your right inner knee, holding a dumbbell with your palm facing away from your body and your arm extended straight down. You may support yourself with your right arm in any manner you choose.
ACTION - Curl your right arm upward until the dumbbell reaches approximate chin height. Return to the start position and repeat the movement until you have completed your set. Perform the set for your other arm.
Incline Dumbbell Press
This exercise develops and shapes the pectoral muscles, especially the upper chest area.
START - Lie on an incline bench with a dumbbell held in each hand and your palms facing upward. The outer edge of the dumbbells should be touching your upper chest area.
ACTION - Extend your arms upward until your elbows are nearly locked. The dumbbells should be in line with your upper chest in this fully extended position. Return to the start position and repeat the movement until you have completed your set.
Standing Front Lateral
This exercise develops and shapes the anterior (front) deltoid muscle.
START - Stand with your feet at a natural width apart, holding a dumbbell in each hand, with your palms facing the front of your body. Extend your arms straight down so that the dumbbells are touching the center of your upper thighs.
ACTION - Lock your elbows and extend both arms upward until they are parallel to the floor. Feel the flex in your shoulder muscles, and return to the start position. Repeat the movement until you have completed your set.
One-Arm Overhead Triceps Extension
This exercise develops and shapes the entire triceps muscle, especially the inner and medial heads of that muscle.
START - Stand with your feet together holding a dumbbell in your left hand, your palm facing your upper body and your arms extended straight up so that your upper arm is touching your ear.
ACTION - Lower the dumbbell behind your head until you cannot go any farther. Return to the start position and repeat the movement until you have completed your set.
Seated Dumbbell Back Lateral
This exercise develops, shapes, and defines the upper back and trapezius muscles.
START - While holding a dumbbell in each hand, sit at the edge of a flat exercise bench and lean forward until your upper body is nearly parallel to the floor. Hold the dumbbells with your palms facing away from you behind your ankles. Let the ends of the dumbbells touch each other.
ACTION - Keeping them close to your legs at all times, raise the dumbbells up and back, rotating the dumbbells as you go along so that when you reach hip level your palms are facing away from your body and either side of each dumbbell is about 3-4 inches from your hip area. Return to the start position and repeat the movement until you have completed your set.
