Grab a pair of dumbbells. Your feet should be about shoulder width apart from each other. Lift the dumbbells over your head until both arms fully extended. The resistance of the dumbbells should be resting on the palms of your hands with your thumbs around it. The palms of your hands should be facing each other.

Keeping your upper arms close to your head with the elbows in a 90 degree angle and the forearms parallel to the ground, lower the dumbbells in a semicircular motion behind your head until your forearms touch your biceps.

Go back to the starting position by using the triceps to raise the dumbbells. Repeat the exercise according to the training plan.

Take a dumbbell in each hand and stand with your feet shoulder width apart. Raise the dumbbells to head height, put the elbows out.

With no leg drive or leaning back, extend through the elbows to raise the dumbbells together directly above your head. Pause for a second.

Slowly return the dumbbells to the starting position and repeat the exercise according to the training plan.

Stand up with your torso upright and a dumbbell in each hand being held at arm’s length. The elbows should be close to your torso. The palms of the hands should be facing your torso. Your feet should be shoulder width apart.

Keeping your arms straight and the torso stationary, lift the dumbbells out to your sides until they are about shoulder level high. Feel the contraction for a second.

Lower the dumbbells back down to the starting position and repeat the exercise according to the training plan.

Hold a pair of dumbbells in front of your thighs with palms facing in. Stand straight up. Move your legs so that they are wider than shoulder width apart with your knees slightly bent.

Row the dumbbells upward until they are just under your chin. Keep your elbows out to the side.

Return your arms to the starting position and repeat the exercise according to the training plan.