LIFTING EXERCISE GUIDE. (By body part alphabetically, then by exercise alphabetically)

LIFTING EXERCISE GUIDE (By body part alphabetically, then by exercise alphabetically)

BACK

DEADLIFT 1. Stand in front of a loaded barbell. 2. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps. 3. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention. 4. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition. 5. Perform the amount of repetitions prescribed in the program. Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead. If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

BENT-OVER BARBELL ROW 1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. 2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. 3. Then inhale and slowly lower the barbell back to the starting position. 4. Repeat for the recommended amount of repetitions. Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues. Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

CLOSE GRIP LAT PULLDOWNS 1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. 2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. 3. As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. 4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms. 5. After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. 6. 6. Repeat this motion for the prescribed amount of repetitions. Variations: The behind-the-neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

HYPEREXTENSIONS 1. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. 2. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. 3. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms. 4. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back. 5. Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury. 6. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter.

INCLINE BENCH PULL 1. Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees. 2. Let the arms hang to your sides fully extended as they point to the floor. 3. Turn the wrists until your hands have a pronated (palms down) grip. 4. Now flare the elbows out. This will be your starting position. 5. As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second. 6. Slowly go back down to the starting position as you breathe in. 7. Repeat for the recommended amount of repetitions. Variations: You can perform this same movement but with a neutral grip (palms facing each other). You can also use a barbell.

WIDE GRIP PULL-UPS 1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. 2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. 3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar. 4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. 5. Repeat this motion for the prescribed amount of repetitions. Variations: If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight. Otherwise, a spotter holding your legs can help. On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

REVERSE GRIP BENT-OVER ROWS 1. Stand erect while holding a barbell with a supinated grip (palms facing up). 2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. 3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second. 4. Slowly lower the weight again to the starting position as you inhale. 5. Repeat for the recommended amount of repetitions. Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues. Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

ROCKY PULL-UPS 1. Grab the pull-up bar with the palms facing forward using a wide grip. 2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. 3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar. 4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. 5. Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest. Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise. 6. Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program. Caution: The behind the neck variation can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck so this exercise is not recommended for people with shoulder problems. Variations: If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight. Otherwise, a spotter holding your legs can help. You can also use a pull-down machine.

SIDE TO SIDE CHIN UPS 1. Grab the pull-up bar with the palms facing forward using a wide grip. 2. As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. 3. Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar. 4. After a second of contraction, inhale as you go back to the starting position. 5. Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar. 6. After a second of contraction, inhale as you go back to the starting position. 7. Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side. Caution: If you are new to this exercise and do not have the strength to perform it, using a spotter to hold your legs can help being that it requires putting a lot of stress on the rotator cuffs. Alternatively you can also use a chin assist machine. Variations: If you have developed enough strength to perform this exercise with weights, do so with caution. Side to side chins can be a challenging exercise and if not performed correctly, can cause injury. Before attempting to use weights, make sure you are able to perform the exercise with good form.

BICEPS

BARBELL CURL 1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. 2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. 3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. 4. Slowly begin to bring the bar back to starting position as your breathe in. 5. Repeat for the recommended amount of repetitions. Variations: You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You may also use the closer grip for variety purposes.

CLOSE GRIP EZ-BAR CURL 1. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position. 2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. 3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. 4. Slowly begin to bring the bar back to starting position as your breathe in. 5. Repeat for the recommended amount of repetitions. Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.

DUMBBELL BICEP CURLS 1. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. 2. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. 3. Then, inhale and slowly begin to lower the dumbbells back to the starting position. 4. Repeat for the recommended amount of repetitions. You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.

EZ-BAR CURL 1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. 2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms. 3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps. 4. Then inhale and slowly lower the bar back to the starting position. 5. Repeat for the recommended amount of repetitions. Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.

HAMMER CURLS 1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. 2. The palms of the hands should be facing your torso. This will be your starting position. 3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm. 4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. 5. Repeat for the recommended amount of repetitions.

INCLINE DUMBBELL CURLS 1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.this will be your starting position. 2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move. 3. Slowly begin to bring the dumbbell back to starting position as your breathe in. 4. Repeat the movement with the left hand. This equals one repetition. 5. Continue alternating in this manner for the recommended amount of repetitions.

ONE ARM DUMMBELL PREACHER CURLS 1. Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. 2. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched. 3. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb. 4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions. 5. Switch arms and repeat the movement.

REVERSE GRIP BARBELL CURLS 1. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position. 2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. 3. Slowly begin to bring the bar back to starting position as your breathe in. 4. Repeat for the recommended amount of repetitions.

REVERSE GRIP BARBELL PREACHER CURLS 1. Grab an Barbell using a shoulder width and palms down (pronated) grip. 2. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position. 3. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position. 4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched. 5. Repeat for the recommended amount of repetitions.

ZOTTMAN CURLS 1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. 2. Make sure the palms of the hands are facing each other. This will be your starting position. 3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movements until your biceps are fully contracted and the dumbbells are at shoulder level. 4. Hold the contracted position for a second as you squeeze the biceps. 5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky. 6. Slowly begin to bring the dumbbells back down using the pronated grip. 7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip. 8. Repeat for the recommended amount of repetitions.

CHEST

BENCH PRESS 1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. 3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it. 4. Repeat the movement for the prescribed amount of repetitions. 5. When you are done, place the bar back in the rack. Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else. Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

BARBELL INCLINE BENCH PRESS 1. Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2. As you breathe in, come down slowly until you feel the bar on you upper chest. 3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up. 4. Repeat the movement for the prescribed amount of repetitions. 5. When you are done, place the bar back in the rack. Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your upper chest and nowhere else.

DECLINE DUMBBELL PRESS 1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. 2. Once you are laying down, move the dumbbells in front of you at shoulder width. 3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. 4. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor. 5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.. 6. Repeat the movement for the prescribed amount of repetitions of your training program. Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. If using really heavy weights, it is best if a partner gives them to you as you lay down.

DECLINE BENCH DUMBBELL FLYS 1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. 2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position. 3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint. 4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights. 5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

FLAT BENCH DUMBBELL PRESS 1. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. 2. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. 3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position. 4. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it. 5. Repeat the movement for the prescribed amount of repetitions of your training program. Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.

FLAT BENCH DUMBBELL FLYS 1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other. 2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position. 3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint. 4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights. 5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

FRONT RAISE AND PULLOVER 1. Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart. 2. Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position. 3. Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head. (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling. 4. Now return the barbell to the starting position by reversing the motion as you exhale. 5. Repeat for the recommended amount of repetitions.

HAMMER GRIP INCLINE DUMBBELL PRESS 1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. 2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width. 3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position. 4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times. 5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up. 6. Repeat the movement for the prescribed amount of repetitions. 7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

INCLINE DUMBBELL FLYS 1. Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. 2. Extend your arms above you with a slight bend at the elbows. 3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position. 4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling. 5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint. 6. Repeat for the recommended amount of repetitions.

INCLINE DUMBBELL PRESS 1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. 2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. 3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. 4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. 5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them. 6. Repeat the movement for the prescribed amount of repetitions. 7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

LEGS

BARBELL LUNGE 1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. 2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. 3. Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li> 4. Using mainly the heel of your foot, push up and go back to the starting position as you exhale. 5. Repeat the movement for the recommended amount of repetitions and then perform with the left leg. Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.

CALF RAISES ON LEG PRESS 1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. 2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position. 3. Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down. 4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched. 5. Repeat for the recommended amount of repetitions. Caution: Be very cautious as you place the feet in the bottom part of the platform as if you slip and the safety bars are not locked then you could suffer a serious accident.

DUMBBELL LUNGES 1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. 2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. 3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale. 4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg. Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.

DUMBBELL STEP UPS 1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). 2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up. 3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position. 4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

FRONT SQUATS 1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control. 2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. 3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. 4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. 5. Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position. 6. Repeat for the recommended amount of repetitions. Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The front squat is a very safe exercise but only if performed properly.

LEG CURLS (LYING OR SEATED) 1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment. 2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position. 3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second. 4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions. 1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad. 2. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position. 3. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second. 4. Slowly return to the starting position as you breathe in. 5. Repeat for the recommended amount of repetitions.

LEG EXTENSIONS 1. For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90- degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle. 2. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. 3. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. 4. Repeat for the recommended amount of times.

LEG PRESS 1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). 2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. 3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. 4. Pushing mainly with the ball of your foot and using the quadriceps go back to the starting position as you exhale. 5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded. Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.

SQUATS 1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. 2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. 3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section). 4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. 5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. 6. Repeat for the recommended amount of repetitions. Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.

STRAIGHT LEG DEADLIFT 1. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight. 2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. 3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement. 4. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Inhale as you perform this movement. 5. Repeat for the recommended amount of repetitions. Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.

SHOULDERS

ARNOLD DUMBBELL PRESS 1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl. 2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward. 3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement. 4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement. 5. Repeat for the recommended amount of repetitions.

BARBELL SHRUGS BEHIND BACK 1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position. 2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times. 3. Slowly return to the starting position as you breathe in. 4. Repeat for the recommended amount of repetitions.

BENT ARM SIDE LATERAL RAISES 1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. 2. The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position. 3. Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling. 4. Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling. Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly. 5. Repeat for the recommended amount of repetitions.

DUMBBELL FRONT RAISES 1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. 2. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. 3. As you inhale, lower the dumbbells back down slowly to the starting position. 4. Repeat for the recommended amount of repetitions.

DUMBELL SHRUGS 1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides. 2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down. 3. Lower the dumbbells back to the original position. 4. Repeat for the recommended amount of repetitions.

HIGH BARBELL FRONT RAISES 1. Sit erect with a barbell in hands (palms facing down), arms extended. 2. Lift the barbell by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the barbell. Only the shoulders should be moving up and down. 3. Lower the barbell back to the original position, but do not release pressure on shoulders by resting barbell on legs. 4. Repeat for the recommended amount of repetitions.

REVERSE FLYS 1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). 2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position. 3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise. 4. The arms should be elevated until they are parallel to the floor. 5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling. 6. Repeat for the recommended amount of repetitions.

ROCKY PRESSES 1. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90- degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position. 2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms. 3. Now lower the bar down to the back of the head slowly as you inhale. 4. Lift the bar back up to the starting position as you exhale. 5. Lower the bar down to the starting position slowly as you inhale. This is one repetition. 6. Alternate in this manner until you complete the recommended amount of repetitions.

SEATED BARBELL MILITARY PRESS 1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. 2. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. 3. Lower the bar down to the collarbone slowly as you inhale. 4. Lift the bar back up to the starting position as you exhale. 5. Repeat for the recommended amount of repetitions.

SEATED SIDE LATERAL RAISES 1. Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. 2. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. 3. Lower the dumbbells back down slowly to the starting position as you inhale. 4. Repeat for the recommended amount of repetitions.

STANDING BARBELL MILITARY PRESS 1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. 2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other. 3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. 4. Lower the bar down to the collarbone slowly as you inhale. 5. Lift the bar back up to the starting position as you exhale. 6. Repeat for the recommended amount of repetitions.

UPRIGHT BARBELL ROW 1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. 2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement. 3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement. 4. Repeat for the recommended amount of repetitions.

TRICEPS

CLOSE GRIP BARBELL BENCH PRESS 1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement. 3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up. 4. Repeat the movement for the prescribed amount of repetitions. 5. When you are done, place the bar back in the rack. Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.

INCLINE BARBELL TRICEP EXTENSIONS 1. Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width. 2. Lie back on an incline bench set at any angle between 45-75-degrees. 3. Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position. 4. Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move. 5. Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second. 6. Repeat for the recommended amount of repetitions.

REVERSE GRIP SEATED FRENCH PRESS 1. Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width. 2. Sit erect on a bench. 3. Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position. 4. Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move. 5. Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second. 6. Repeat for the recommended amount of repetitions.

SEATED TRICEPS DUMBBELL PRESS 1. Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position. 2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step. 3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step. 4. Repeat for the recommended amount of repetitions.

SKULLCRUSHERS 1. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. 2. Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times. 3. As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor. 4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semicircular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times. 5. Repeat for the recommended amount of repetitions.

TRICEPS DUMBBELL KICKBACKS 1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position. 2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm. 3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position. 4. Repeat the movement for the prescribed amount of repetitions.

WEIGHTED BENCH DIPS 1. For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended. 2. The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position. 3. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down. 4. Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling. 5. Repeat for the recommended amount of repetitions. Caution: By placing your legs on top of another flat bench in front of you, the exercise becomes more challenging. It is best to attempt this exercise without any weights at first in order to get used to the movements required for good form. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.