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Dumbbell Shoulder Press

This exercise targets the medial and anterior deltoids.

Photo 1- Grab a pair of dumbbells and place them on your knees. (Nick on chair)

Photo 2- Raise the dumbbells to your shoulders. Looking straight and with a straight posture. Fully extend your arms upward without locking your elbows.

Photo 3- In the eccentric stage when the dumbbell is coming down, your elbows should only come down to the shoulder level. And then repeat the process.

Bicep Curl

Photo 1- Stand tall, holding the adequate dumbbell weight in each hand.

Photo 2- Bend at elbow, lift the weights so that the dumbbells are approaching your shoulders.

Photo 3- Elbow maintained tucked in, close to your ribs. Lower weights to starting position.

Lunge

Photo 1- Start in standing position, feet hip-width apart.

Photo 2- Step forward longer than a walking stride. Bending your knees at approximately 90 degrees. 

Photo 3- Forcefully push off from your front leg, returning to starting position.

Push up

Photo 1- Maintain straight posture along legs, spine, and neck.

Photo 2- Try to keep your elbow tucked. Make sure not to have your elbows flared out.

Photo 3- Go down until your chest is almost touching the floor, then repeat. Make sure not to lock your elbows.

Benchpress

Photo 1- Lay flat on bench, eyes in line with the barbell. Arch your back.

Photo 2- Place your hands shoulder width apart in the bar. Lift barbell.

Photo 3- Lower the barbell until it almost comes in contact with your chest, then push up.

Squat

Photo 1- Start in standing position, feet hip-width apart.

Photo 2- Bend knees, lower your back as if you were sitting on an invisible chair.

Photo 3- Press through heels to starting position.