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Step 1
Lie on your back and hold a dumbbell in each hand over your chest. Your elbows need to be bent at a 90-degree angle with your palms facing your feet. Press the weights up toward the ceiling and lower back down slowly to your starting position. Repeat. This exercise is called a chest press and will work your chest, shoulder and tricep muscles.
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Step 2
Bend your knees slightly, keeping your feet shoulder width apart. Hold 1 dumbbell in each hand. Bend your elbows slightly and lift your arms to a 90-degree angle. Lower your arms back to your sides. Repeat. This is called a lateral raise and works your shoulders.
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Step 3
Stand to the side of a bench to perform a bent-over row. Place 1 knee and 1 hand onto the bench to stabilize yourself as you bend over so that your chest is nearly parallel to the bench. Holding a dumbbell in the opposite hand, bend your elbow slightly, keeping it close to your side and lift the weight up leading from the elbow. Lower your weight back toward the floor and repeat. You will feel this exercise in your back.
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Step 4
Grasp 1 or 2 dumbbells in your hands. Standing straight up, raise the dumbbells up over your head. Keep your elbows close to your ears and lower the weights down behind your head. Raise them back up and repeat. These are called tricep extensions and work the back of your arms.
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Step 5
Sit or stand, holding a dumbbell in each hand. Hold your elbows and upper arms steady by your sides. Do a bicep curl by raising your arms up toward your shoulders, being careful to keep your wrists straight. Lower your dumbbells back down withoug straightening your elbows all the way. Repeat.
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Step 6
Squat holding a dumbbell in each hand. Maintain proper form for this exercise by making sure your knees never stick out over your toes. You want to sit back, bringing your thighs parallel to the ground. Repeat the squat for at least 12 repetitions to work your legs and glutes.
