Things You'll Need:
- Dumbbells in different weights
- An adjustable workout bench
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Step 1
Perform thinker curls by sitting on the bench and holding a dumbbell in one hand. Rest your elbow on your thigh and let the dumbbell and your wrist drop toward your ankle. Now raise the dumbbell and your wrist up to your shoulder. When you get to the shoulder, curl your wrist so it looks like you're striking the famous pose of Rodin's "The Thinker." This exercise will work your forearms, wrists and biceps.
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Step 2
Perform wrist/forearm curls by holding a dumbbell in one hand and raising your arm out so that it forms a 90-degree angle with your body. Next, raise the weight in your hand by moving only your wrist up and down. This will strengthen the muscles in your forearm and wrist.
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Step 3
Perform triceps curls by holding the dumbbell on one end with the inner palms of both hands. One side of the dumbbell should be held between the web of the thumb and index fingers of both palms, so that the bar goes between them. Sitting upright, hold the dumbbell behind your head with your elbows bent at a 90-degree angle, then straighten your arms while lifting the weight. This will strengthen your triceps.
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Step 4
Perform a row (for your upper-back muscles) by holding a dumbbell in your left hand and placing your right knee and right hand on the bench. Your torso should be parallel with the floor. Bend your left elbow into a 90-degree angle and pull the weight in your hand up into your body.
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Step 1
Perform an incline or regular bench press by lying on the workout bench and, holding a dumbbell in each hand, pushing them upward. Arms should be bent at 90-degree angles at the elbows in the starting position, and they should be straight with the dumbbells almost touching when extended.
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Step 2
Sitting in an upright position on the workout bench, perform the shoulder press by holding a dumbbell in each arm and bending your elbows at 90-degree angles. Push the weight upward until your arms are straight.
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Step 3
Perform lateral raises by sitting in an upright position on the workout bench and holding a dumbbell in each hand, letting your arms hang at your sides so that the weight is almost touching the floor. Next, raise your arms simultaneously so that both arms and weight are parallel to the floor.
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Step 4
To perform shrugs, hold a dumbbell in each hand and, standing in front of a mirror, let the weight and your arms hang at your sides. Next, raise your shoulders upward toward your ears as if you are shrugging. This exercise works your shoulders and neck muscles.
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Step 1
To do squats, hold a dumbbell in each arm, and with your arms at your sides or holding the weights against your chest, squat down before pushing yourself back up using the muscles in your lower legs and thighs.
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Step 2
To do lunges, stand upright holding a dumbbell in each arm and let your arms hang at your sides. Take a big step forward with your left leg, bending it so that the thigh and lower leg create a 90-degree angle. At the same time, your right leg should be bent so that your right thigh is perpendicular to the floor and your right knee is almost touching the floor. Stand back up and repeat the same move with your right leg.
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Step 3
To do calf raises, hold a dumbbell in each hand and let your arms hang at your side. Next, raise the sole of your foot off the ground by stepping up on your toes. This will strengthen your calves.
