Idk

1. From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
2. The shape of your body should look like a triangle from the side.
3. Lower your shoulders towards the ground by bending your elbows.
4. Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Sit on a bench/chair with your back straight and the dumbbells in a hammer grip so that the dumbbells run lengthways along the side of your face.
2. Drive both weights, simultaneously upwards, until your reach a full overhead extension.  
3. Carefully lower the dumbbells back down to the starting position, maintaining the hammer grip all the way through the movement.
4. Be sure to keep your core strong and lower back connected to the bench/chair at all times.

• Keep a tight core and flat back as you remain seated in the shoulder press machine.
• Look straight ahead as you hold on to the handles.
• Slowly, press the handles up above your head.
• Do not lock out your elbow.
• Slowly, bring the handles back down but do not let the weight stack touch.
• Repeat the movement.

1. From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
2. The shape of your body should look like a triangle from the side.
3. Lower your shoulders towards the ground by bending your elbows.
4. Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
2. Raise the water bottles to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
2. Maintain a flat back and tight core. Look straight ahead during the movement.
3. Be sure to maintain a slight bend in your elbows at all times.
4. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
5. Pause, slowly lower the weight back to the starting position. Repeat.

• Sit in the lateral raise machine while keeping your core tight and back flat.
• Grab and secure the handles of the machine.
• Slowly, extend your arms up and out to the side.
• Feel the tension in your shoulders, pause at the top, and slowly return to the starting position.
• Do not allow the weight stack to touch.
• Repeat the movement.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

1. Hold one dumbbell at each side of your body. Keep your back straight and your knees ever-so-slightly bent.
2. Raise one dumbbell out to the side, keeping your arm slightly bent. Once the dumbbell reaches the same level as your ear slowly lower it back down to the starting position.
3. Repeat the same movement on the opposite side.

1. Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
2. Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
3. Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.  
4. Lower the dumbbells back down to your sides, and prepare for that next rep!

1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.

1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
3. Slowly lower the plate to the starting position, immediately moving into the next repetition.

1. Stand straight holding a water bottle in each hand with an overhand grip.
2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
5. Pause for a count of one.
6. Inhale and slowly lower the water bottle to the start position.
7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
9. Repeat.

1. Begin by sitting on a flat bench. Hold the dumbbell at your side with an overhand grip. Tighten your core and flatten your back.
2. Bring the dumbbells up to shoulder height so that your palm are facing you. Push the dumbbells overhead. Rotate them as you do so.
3. At the height of the movement, your palms should be facing away from you. Pause, contract and slowly return to the starting point through the same rotation.

1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
2. Place the dumbbells on top of your thighs with your palms facing down.
3. Raise the dumbbells to your shoulders.
4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
6. Pause for a count of one.
7. Slowly return to the start position inhaling as you do so.
8. Repeat.

This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
2. Raise the water bottles to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

• Hold a pair of dumbbells at your sides and keep them in a horizontal position.
• While maintaining a tight core and flat back, pull the dumbbells out and upwards, leading with your elbows.
• Pause when your upper arm is parallel with the floor.
• Flip the dumbbells up so that they are above your shoulders and next to your head.
• Pause and return to the starting position.

1. Place two dumbbells or kettlebells on the floor about shoulder width apart.
2. In a push up position, place your hands on the grip section of each bell for support.
3. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
4. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
5. Hold for a count of one.
6. Your breathing should remain constant throughout the movement.
7. Lower the bell to the floor and without pause, then repeat the movement with your other arm.
8. When you have rowed both arms, that is one repetition.
9. Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.

1. Lean forward into an incline bench
2. Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
3. Your arms should be fully extended and hanging straight down. This is the start position.
4. Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
5. Hold and squeeze your shoulder and back muscles.
6. Return to the start position in a slow, controlled movement.
7. Repeat.

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

1. Adjust the seat height so that you can comfortably hang your arms over the pad of the machine. Make sure your shoulders are forward, allowing you to bring your arms closer than shoulder-width.
2. Using an underhand grip, secure the handle of the machine bar. Keep a slight bend in the elbows at all times. Move the bar up, towards your face, focusing the tension in the biceps. Pause at the top and slowly lower to the starting position.
3. Do not allow the weight to touch the stack and do not lock out your elbows. Repeat.

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
3. Grip the EZ curl bar with an underhand grip at shoulder width.
4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
5. Lower the bar by extending your arms back to the starting position.

This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don't explode upwards too quickly!

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arm on the support pad with your triceps near the top and your elbow midway down the pad.
3. Grip the dumbbell with an underhand grip at shoulder width.
4. Curl the dumbbell in towards your chin and upper chest in a single smooth arc. Hold for a count of one while squeezing your biceps.
5. Lower the dumbbell by extending your arms back to the starting position.
6. Repeat for the desired number of repetitions then change to your other arm.

This exercise is designed to isolate and focus attention on the biceps. Therefore resistance is stronger at the start of each repetition. So when you begin each repetition, don't

1. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
2. Use either arm to pick the dumbbell up and hold it with an underhand grip.
3. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
4. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
5. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
6. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level.  Hold for a count of one while squeezing your biceps.
7. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
8. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.

• Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
• Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
• With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
• When the dumbbells are parallel with the ground, pause, and return to the starting position.

1. Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
2. Hold the handles with an overhand grip. Your arms should be outstretched.
3. Bend your knees and hips slightly so that you are leaning forward, but not too far.
4. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
5. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
6. Slowly return to the starting position until you feel a slight stretch in your chest muscles.
7. Repeat.

1. Sit on a pec deck machine with your back flat against the back rest.
2. Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
3. Exhale and slowly push the handles together  squeezing your chest to the middle as you do so. Hold for a count of one.
4. Inhale as you return to the starting position in a controlled movement.
5. Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of  different machines with different placement of your forearms. With these,  place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
2. Place the dumbbells on top of your thighs with your palms facing down.
3. Raise the dumbbells to your shoulders.
4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
6. Pause for a count of one.
7. Slowly return to the start position inhaling as you do so.
8. Repeat.

This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
2. Raise the water bottles to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
4. Push the weights up by straightening your arms.
5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

1. Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
2. After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
4. Once just above the chest, pause, and then press directly up again, exhaling your breath.
5. Continue until all reps are completed and then re-rack the barbell.

1. Sit on the seat with your upper chest just above the horizontal handles.
2. Push the foot lever until you are able to grasp the lever.
3. Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
4. Release the foot lever and press the hand lever out until your arms are fully extended.
5. Return the weight until your chest muscles are slightly stretched.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Holding a pair of dumbbells, stand tall with your feet shoulder-width apart. Make sure your core is tight and your chest is up. Begin by curling the weight up towards your shoulders. Keep your upper arms tight at your sides.
2. Once the dumbbells reach your shoulders, twist the dumbbells to have your palms face out. Now, drive the dumbbells overhead.
3. Slowly, lower the dumbbells to your shoulders. Now, flip them back so your palms are facing you. With arms tight at your sides, lower the dumbbells to the starting position.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
2. Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
3. Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.

1. Stand straight holding a water bottle in each hand with an overhand grip.
2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
5. Pause for a count of one.
6. Inhale and slowly lower the water bottle to the start position.
7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
9. Repeat.

1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.

1. Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
2. Grasp the rope with both hands and your palms facing inward.
3. Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
4. Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.

1. Stand straight holing a dumbbell in each hand with a neutral grip.
2. Keep your arms fully extended with your palms facing in to your sides.
3. Keep your elbows tucked in to your sides. This is the start position.
4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
5. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold for a count of one and squeeze your biceps.
7. Return to the start position in a smooth movement, inhaling as you do so.
8. Repeat.

There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.

1. Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides.
2. Your torso should be straight and your lower back pressed against the pad of the bench if using one.
3. Keep your legs extended and pointing down to the floor. This is the start position.
4. Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor. Hold for a count of one.
5. Return to the start position in a smooth, controlled movement while inhaling.
6. Repeat.

Do not use momentum or swing your legs to perform this exercise. As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of your lower abdominal muscles. You can also keep your legs fully extended throughout the movement to increase the resistance and difficulty of the exercise.

1. Lie flat with hands under your buttocks.
2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
3. Hold and then slowly return to starting position.

1. Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
2. Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
3. Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
4. Extend the legs back down towards the floor to the starting position.

1. Sit at a Lat Pulldown machine and secure your legs underneath the padded surface. Select an appropriate weight on the stack. Reach up to grab the barbell, taking a close-grip. Your hands should be at or closer than shoulder-width.
2. Tighten your core and keep your chest up as you pull the barbell down and towards your chest. Be sure to pull with your lat muscles.
3. Once the bar is at your chest, slowly allow it to return to the starting position but don’t let the weight stack touch. Repeat.

1. Secure a pair of suspension straps. Stand facing the straps, brace your lower back, and tighten your core.
2. Lean back, letting the straps hold your weight. Your arms should be straight.
3. Pull yourself up with your back, maintaining a tight core.
4. Squeeze the back muscles and slowly lower yourself. Repeat.

1. Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
2.  Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
3. Lean forward, keeping your back straight and grip the V-bar handles with both hands.
4. Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
5. Your back should be slightly arched, with your chest should be pushed out. This is the start position.
6. Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
7. Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
8. Hold for a count of one.
9. Inhale as you return to the start position in a smooth movement.
10. Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.