1. Lie flat on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with a slightly wider than shoulder-width grip. Palms should be facing away from your body.

2. Press the dumbbells upward until your arms are extended, keeping your elbows slightly bent.

3. Pause at the top of the movement and then lower the dumbbells back down to chest level, keeping your elbows slightly bent throughout the movement.

1. Lie down on your back with your legs bent and your feet flat on the floor.

2. Hold a dumbbell in each hand and bring them to your chest with your palms facing towards your feet.

3. From here, get into a glute bridge by pushing through your heels to lift your hips off the floor.

4. Engage your core muscles and press the dumbbells up towards the ceiling, extending your arms fully.

5. Pause briefly at the top, and then slowly lower the dumbbells back down to your chest.

1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the surface, with your feet on the ground behind you.

2. Make sure your body is in a straight line from your head to your heels, with your core engaged and your glutes squeezed.

3. Slowly lower your body towards the bench, bending your elbows and keeping them close to your sides.

4. Once your chest reaches the bench, push yourself back up to the starting position, straightening your arms.

5. Repeat for the desired number of reps.

1. Lie on a flat bench with a dumbbell in each hand, palms facing each other.

2. Extend your arms out to the sides with a slight bend in your elbows, keeping your wrists in line with your elbows.

3. Slowly lower the dumbbells down and out to the sides, maintaining a slight bend in your elbows and keeping your shoulder blades pressed down and back.

4. Pause at the bottom of the movement, then slowly bring the dumbbells back up to the starting position, squeezing your chest muscles as you do so.

1. Sit on a bench or chair with your feet flat on the ground, and hold a dumbbell in each hand with your palms facing up.

2. Slowly curl the dumbbells up towards your shoulders, keeping your elbows close to your sides and your wrists straight.

3. Pause at the top of the curl, then slowly lower the dumbbells back down to the starting position.

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells by your sides with your palms facing upward using an underhand grip.

2. Curl the dumbbells up to your shoulders while rotating your wrists so that your palms are facing upward. Keep your elbows close to your sides and contract your biceps at the top of the movement.

3. Pause for a brief moment at the top, then slowly rotate your wrists so that your palms are facing downwards before allowing the dumbbells to return to the original position.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other.

2. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.

3. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position.

1. Sit on a bench or chair and hold a dumbbell in your right hand, placing your right elbow on the inside of your right thigh.

2. Fully extend your arm and slowly curl the weight toward your shoulder, keeping your elbow stationary throughout the movement.

3. Pause at the top of the curl, squeeze your bicep, and then slowly lower the weight back to the starting position.