•Bicep Curls: Hold a dumbbell in each hand, palms facing forward. Keep your elbows close to your sides and curl the weights up toward your shoulders while contracting your biceps. Lower the weights back down with control.
•Lateral Raises: Hold a dumbbell in each hand by your sides. Raise your arms straight out to the sides until they are at shoulder level. Lower them back down slowly.
•Squats with Shoulder Press: Hold a dumbbell in each hand at shoulder height. As you squat down, keep your back straight and push your hips back. As you stand back up, simultaneously press the dumbbells overhead.
•Tricep Extensions: Hold a dumbbell in both hands above your head, with your arms extended. Bend your elbows to lower the dumbbell behind your head, then straighten your arms to lift it back up.
•Front Raises: Hold a dumbbell in each hand in front of your thighs. Raise your arms straight out in front of you until they are at shoulder level. Lower them back down under control.