Bicep curl exercise

1. Bicep Curl
The setup: Stand with your feet slightly apart and your knees slightly bent. Hold a dumbbell in each hand using an underhand grip, your arms at your sides, palms facing inward.

The move: Contract your abdominals. Curl the dumbbells up to your shoulders while twisting your palms so that they are facing you at the top of the move. Pause for a second, then gradually lower the dumbbells to the starting position. Control your movements throughout the entire exercise, exhaling while lifting the dumbbells up and inhaling on the return. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.

Tip: Maintain your posture throughout the entire exercise and do not allow the dumbbells to "fall" back down.
Lateral raise exercise

2. Lateral Raise
The setup: Stand erect with your feet shoulder width apart, your arms down, and a slight bend in your elbows. Hold a dumbbell in each hand, one in front of each thigh, with your palms facing inward toward each other. Keep your knees slightly bent.

The move: Contract your abdominal muscles. Raise both dumbbells out to your sides in a semicircular motion. Pause for a second before gradually lowering the dumbbells to the starting position. Control your movements throughout the entire exercise, exhaling as you raise the dumbbells and inhaling as you return to the starting position. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.

Tip: Keep your back straight and your head up as you go through the move.
Tricep extension exercise

3. Triceps Extension
The setup: Stand with your feet slightly apart and your knees slightly bent. With your arms fully extended (but not hyperextended) above your head, hold one dumbbell, using an interlocking grip.

The move: Contract your abdominal muscles. Gradually lower the dumbbell back behind your head and neck while keeping your elbows in place above your head. Continue until your forearms are parallel to the floor. Pause for a second, then gradually raise the dumbbell to the starting position. Control your movements throughout the entire exercise, inhaling while lowering the dumbbell and exhaling while raising it back up. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.

Tip: Maintain your posture throughout the entire exercise; avoid arching your back.
Frontal raise exercise

4. Frontal Raise
The setup: Stand erect with your feet slightly apart. Hold a dumbbell in each hand with your arms down and your palms facing your thighs. Your closed fingers should be lightly touching your thighs. Keep your knees slightly bent.

The move: Contract your abdominal muscles. Raise both dumbbells in front of you to shoulder height. Pause for a second, then return to the starting position. Control your movements throughout the entire exercise, exhaling as you raise the dumbbells and inhaling on the way down. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.

Tip: Keep your back straight and your head up as you go through the move.

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