T.F. South
Weight Training
Bench Press
http://www2.gsu.edu/~wwwfit/bench.html
Flat Chest Presses
1. Lying flat on bench, hold the dumbbells
directly above your chest with your arms
extended.
2. Lower the dumbbells to your chest in a
controlled manner.
3. Press dumbbells back
to the starting position
and repeat.
4. Avoid locking your
elbows
Incline Chest Presses
1. Adjust the bench to an
incline of 30 to 45 degrees.
2. Repeat as above.
Dips
Incline Flyes
Flat Chest Flies
1. Lying flat on the bench, hold the dumbbells directly
above your chest.
2. Bend your elbows slightly and maintain throughout
the exercise.
3. Open arms to sides. Elbows should remain 'locked'
in a slightly flexed position.
4. When your upper arms are parallel to the floor,
return the weights to the starting position and
repeat.
Incline Chest Flies
1. Adjust the bench to an incline of 30 to
45 degrees.
2. Repeat as above.
Decline Press
Push Up
Lat
PullDown
One Arm Row
Single Arm Row
1. Stand upright next to the
bench. Place one knee
and hand on the
bench. Your upper body
should be parallel to floor.
2. Hold one dumbbell with your
arm extended.
3. Raise the dumbbell up to
your midsection keeping
your back still throughout
the movement.
4. Slowly lower the dumbbell to
the start position and
repeat. After desired the
number of reps repeat
for the other arm.
Shoulder Dumbbell
Exercises
Seated Shoulder Presses
1. Sit upright on the bench with
the dumbbells over your head.
Make sure your back is flat.
2. Lower the dumbbells slowly to
your shoulders.
3. When your arms are at 90
degrees, press the dumbbells
back up and repeat.
Shrugs
1. Stand upright with your feet
shoulder width apart and
your knees slightly bent.
2. Keeping your arms
straight, 'shrug' your
shoulders as high as
possible and hold for a
count of 3.
3. Relax and repeat.
4. Do not roll your shoulders
backwards as you shrug up.
Lateral Raises
1. Stand upright, knees slightly bent,
shoulder width apart, holding
dumbbells at sides.
2. Bend elbows slightly and raise the
dumbbells out to sides. Keep
elbows slightly bent throughout.
3. When arms are parallel to floor,
slowly lower back and repeat.
Reverse Flies
1. Sit on edge of bench, feet flat
on the floor. Bend over so
chest is almost resting on
thighs.
2. Hold dumbbells next to feet and
bend arms slightly. Open
out keeping elbows bent.
3. When arms are parallel to floor,
slowly lower dumbbells back.
Front Raises
1. Stand upright, knees
slightly bent, shoulder
width apart. Palms should
be towards thighs.
2. Raise one dumbbell directly
in front of you.
3. When arm is parallel to
ground lower dumbbell
slowly back. Repeat with
the other arm.
Lying Bent Over Rows
1. Lie face down on a flat or
slightly inclined bench.
Hold two dumbbells
and let arms hang
down.
2. Pull dumbbells up
towards chest.
3. Slowly lower dumbbells
back down and repeat.
Trapezius Dumbbell
Exercises
Upright Rows
1. Stand upright, feet
shoulder width apart,
knees slightly bent.
2. Keeping dumbbells
close to body, raise
them to chin.
3. Hold for a count of 2
and slowly lower to
start position and
repeat.
Power Cleans
Squats
Leg Press
Dead Lifts
1. Stand upright, feet
shoulder
width apart, knees slightly bent.
2. Bend lower back and knees to
lower the weights down your
legs. Back must remain flat,
lower back should be arched
inwards slightly. Keep head up
throughout exercise.
3. Stand upright using lower back and
legs, maintaining flat back and
keeping your head up.
Dumbbell Lunges
1. Holding dumbbells at sides,
stand upright with feet
slightly less than
shoulder width apart.
2. Step forward about 2 feet
with one foot and bend
knee to about 90
degrees. As you plant
your foot bend trailing
knee so it nearly touches
floor.
3. Push off with front foot to
return to starting position.
4. Repeat for the desired
number of reps and
change legs.
Triceps Kickbacks
1. Stand upright next to bench.
Place one arm and leg on
bench. Upper body
should be parallel to
ground.
2. Holding dumbbell raise
elbow so upper arm is
parallel to ground. Elbow
should be bent at right
angles.
3. Extend elbow so entire arm
is parallel to ground.
4. Slowly return to start position
and repeat for desired
number of reps before
changing arms.
Overhead Triceps Extensions
1. Stand upright, feet
shoulder width apart.
2. Hold dumbbell directly
above head with arm
fully extended. Clasp
elbow with free hand
for support.
3. Slowly let elbow fold so
dumbbell is lowered
behind head.
4. Extend arm back to
starting position.
Repeat for the desired
number of reps and
switch arms.
Hammer
Curls
Hammer curls
1. Stand upright with
dumbbells at sides.
2. Turn palms inward so they
face body.
3. Curl dumbbells up slowly
keeping your elbows
close to sides.
Barbell
Curls
Dumbbell
Curls
Preacher
Curls
Preacher Curls
1. Set bench so back rest is
approx 45 degrees.
2. Stand behind the bench.
Holding dumbbell rest back
of upper arm on back
rest, arm fully
.
3. Keep back of upper arm against
back rest and curl dumbbell
up towards face.
4. Slowly lower dumbbell until arm
is not quite fully extended
and repeat for desired
number of reps before
switching arms.
Concentration Curls
Concentration Curls
1. Sit on edge of bench with feet flat
on the floor.
2. Holding dumbbell place elbow on
inside of thigh, just above knee.
3. Curl dumbbell up towards your
face. Do not swing back as you
lift the weight.
4. Slowly lower the weight and repeat
for desired number of reps
before switching arms.
Decline Seated Bicep
Curls
1. Adjust bench to a 45
degree incline.
2. Hold dumbbells at
sides. Arms should be
fully extended.
3. Keep elbows close to
body and curl weight
up by bending
elbows.
4. Slowly lower dumbbells
and repeat.
Lying Bicep
Isolation Curls
http://www.sport-fitnessadvisor.com/dumbbellexercises.html