DUMBELL BENCH PRESS
Primary muscle: Pectorals
Additional muscles: Deltoids and triceps
Avoid rounding your back during this exercise as it will strain the back and the chest muscles will be
prevented from doing the work. Keep back and head flat on the bench throughout the exercise.
DUMBELL BICEP CURL
Primary Muscle: Biceps
Stand tall, maintaining good posture with our feet hip distance apart and your knees slightly flexed,
leaving your arms by your sides with your palms facing forward.
DUMBELL FLYE
Primary muscle: Pectorals
Additional muscles: Deltoids and biceps
This exercise should not be done with heavy weights or undertaken when first starting your
training programme because of the pressure it places on the shoulder girdle.
DUMBELL FRONT RAISE
Primary muscle: Deltoid
Additional muscles: Trapezius and pectorals
Stand straight with your feet hip width apart and a light dumbbell in each hand and with arms
hanging down in front of your thighs with your palms facing back behind you.
DUMBELL INCLINE BENCH PRESS
Primary Muscles: Pectorals
Additional muscles: deltoids and triceps
Set the bench to a 45-degree incline, lie face up on the bench with your arms extended over your
chest and palms facing forward. Your hands should be shoulder width apart.
DUMBELL LATERAL RAISE
Primary muscle: Deltoids
Additional muscles: rotator cuff and trapezius
Stand with feet shoulder width apart with your knees slightly flexed and keeping your back straight.
Arms slightly in front of your torso with your elbows slightly bent.
DUMBELL PULL OVER
Primary muscle: pectorals
Additional muscles: latissimusdorsi and triceps
Lie flat on a bench with your head supported and your feet in contact with the ground. Hold one
dumbbell in both hands encircling it with your palms against the underside of the top plate.
DUMBELL REVERSE LUNGE
Primary muscle: Quadriceps
Additional muscles: Glutes and hamstring
Hold pair of dumbbells at arms length at your sides with feet shoulder width apart toes pointing
forwards. Step back as far as possible with one leg and drop until knee nearly touches the ground
keeping your torso upright.
DUMBELL LUNGE
Primary muscle: Quadriceps
Stand tall with feet hip width apart making sure toes are pointing forward, step one leg forward
and keeping your knee above your ankle drop the knee of your rear leg down to the floor (but not
touching).
BENCH DIP
Primary Muscle: tricep
Additional muscles: deltoids and pectorals
Place palms on a bench so they face forward place your legs out straight with heels flat on the
floor. Straighten arms and move your torso forward so that you are just in front of the bench.
BENCH LEG RAISE
Primary muscles: Abdominals
Lie on a bench with legs extended straight and hold on to the top of the bench raise your legs
straight up slightly lifting your lower back off the bench and hold for 3 then lower gently.
BENCH SIDE BRIDGE
Primary Muscles: Abdominals
Lie on your side and brace yourself against the bench with your arm keeping your feet on the floor
with legs straight. Use your abdominal muscles to raise your body upwards and in a straight line.
Your arms are just there to support.
CONCENTRATION DUMBELL CURL
Primary Muscle: biceps
Sit on the bench with your elbow resting on your inner thigh keeping your forearm straight raise
the dumbbell upward toward your shoulder while only bending at the elbow. Keep the wrist
straight throughout the movement.
DECLINE DUMBELL BENCH PRESS
Primary Muscle: Pectorals
Additional muscles: Deltoids and triceps
Avoid rounding the back keeping head and back flat on the bench at all times and make sure feet
are secure and supported.
DECLINE DUMBELL FLY
Primary muscle: Pectorals
Additional muscles: Deltoids and biceps.
Lie on decline bench keeping head and back flat and supported at all times. Extend arms up palms
facing toward each other with elbows slightly bent. Keep arms fixed in this position and slowly
lower out to the side in an arc shape until weights are level with chest.
INCLINE DUMBELL FLY
Primary muscle: pectorals
Additional muscle: deltoid and biceps
Lie on bench with head and back flat and fully supported on the bench. Extend arms straight up
above chest with palms facing toward each other with elbows slightly bent. Maintain arm position
throughout movement lower arms to the side in an arc shape until in line with the chest.
INCLINE DUMBELL CURL
Primary muscle: biceps
Sit on the incline bench head and back flat and fully supported throughout. Curl the dumbbells up
toward you then gently return to resting position.
LYING TRICEP EXTENSION
Primary Muscle: triceps
Dumbbell in each hand arms extended shoulder width apart holding them above your forehead.
Bend the elbows lowering the weights slowly and down to the side of your forehead keeping your
upper arms maintained in the same position.
ONE ARM ROW
Primary Muscle: Latissimusdorsi
Additional muscles: biceps and trapezius.
Keep your back flat place one arm and one knee on the bench and let the dumbbell hand down by
your side. Pull the dumbbell upward and back toward your hip keeping the elbow close to your
side.
SEATED DUMBELL SHOULDER PRESS
Primary muscle: Deltoids
Additional muscle: Trapezius
Place the bench in the upright position and sit on the bench with your back and head flat onto it.
Dumbbell in each hand with knuckles pointing up and palms forwards and elbows down. Keep your
back straight slowly press the weights upward fully extending the arms but not locking the elbows.
SEATED REVERSE FLY
Primary Muscles: Deltoids
Additional muscles: trapezius
Hold dumbbells in a neutral grip and down to the side lean torso slightly forward. Raise the
dumbbells up to either side of the body making a wide arcing motion until parallel to the floor with
elbows just below shoulder level.