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CLICK
FOR THE BASIC MOVE |
shoulder
press |
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squat
quadriceps, thigh adductors, glutes and erectors |
1.
Grip the dumbbells and move them up to shoulder
position. 2. Place your feet about shoulder width apart.
3. Arch your back slightly.
4. Make sure your knees are not locked into
position and then raise the weights into the outstretched
position. |
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bench
press
pectorals, deltoids, triceps |
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bent
over rows
laterals, upper back, biceps, brachialis, rear deltoids |
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shoulder
press
triceps, deltoids and trapezium |
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calf
raise
calf muscles and lower leg |
5.
Hold the dumbbells a few inches wider than your shoulder
width. 6.
Then lower them slowly to shoulder position and repeat.
7. This move can also be done in the seated
position with back supported. |
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pull
down
laterals, upper back, pectorals, biceps, brachialis, forearms |
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bicep
curl
biceps, brachialis, forearms |
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abdominal
crunch
abdominal wall |