Arms/Shoulders

1) Hold a dumbbell in each hand with your arms by your sides, elbows in line with your shoulders, and palms facing forward. Legs should be about hip-width apart and straight, but not locked.

2) Tighten your abs, and keep your spine neutral, your shoulders back and down, and chest up.

3) Slowly bend your elbows to curl the dumbbells upward (in front of you) toward your shoulders. Pause at the top of the curl, and slowly lower the dumbbells back to starting position.

4) Repeat 12 – 15 times; perform 2 – 3 sets.

1) Hold a dumbbell in your right hand; kneel over a bench resting your left knee and left hand on the bench.

2) Bend your right knee slightly, keep your shoulders square, tighten your abs, and keep your head in line with your spine.

3) Raise your arm until your elbow is at your side, and position your hand with the dumbbell hanging down. Keep your elbow at your side and straighten your arm, then return to the starting position.

4) Repeat 12 – 15 times; perform 2 – 3 sets.

1) Stand with your feet hip-width apart; tighten your abs, and bend your knees slightly.

2) Hold one dumbbell in each hand at shoulder level, palms facing forward.

3) Slowly lift the dumbbells up toward the ceiling, until your arms are straight, but not touching.

4) Pause for a moment and slowly lower the dumbbells to starting position.

5) Repeat 12 – 15 times; perform 2 – 3 sets.

1) Stand with your feet hip-width apart; tighten your abs, and bend your knees slightly.

2) Hold one dumbbell in each hand. Put your arms at your sides, palms facing in.

3) Slowly lift your arms out to your sides. Squeeze your shoulder blades together as you lift. Your palms should be facing down and your wrists should stay straight. Stop at shoulder level.

4) Pause at the top and slowly lower your arms to your sides.

5) Repeat 12 – 15 times; perform 2 – 3 sets.