1. Begin by standing with your left knee on a flat bench, right foot on the ground. Lean forward and lightly rest your left hand on the bench.

2. With a dumbbell in your right hand, position your left arm so that is next to your body and in a 90-degree angle. Keep your back straight.

3. Slowly straighten your right arm behind you, squeezing your triceps at the top of the movement.

4. Pause for a moment, then slowly lower the dumbbell back to starting position.

1. Start by standing upright with your feet shoulder-width apart, holding a dumbbell with both hands above your head, with your palms facing up and your elbows pointing forward.

2. Slowly lower the dumbbell behind your head, keeping your elbows pointing forward and your upper arms close to your head.

3. Pause for a moment when your forearms are parallel to the ground, then slowly raise the dumbbell back up to the starting position, making sure to keep your elbows pointed forward and your upper arms close to your head.

1. Begin in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.

2. Keep your elbows close to your body as you lower your chest towards your hands, keeping your core engaged and your body in a straight line.

3. Pause briefly at the bottom of the movement, then push yourself back up to the starting position, using your chest and triceps muscles.

4. Repeat for the desired number of reps.

1. Lie on a flat bench with your feet flat on the floor, holding a dumbbell in each hand with your arms extended above your chest and your palms facing each other.

2. Keeping your upper arms stationary, slowly lower the dumbbells towards your forehead by bending at the elbows until they reach just above your forehead.

3. Pause for a moment and then slowly raise the dumbbells back to the starting position, fully extending your arms.

1. Sit on a bench with your feet flat on the floor and your back straight. Hold a dumbbell in each hand at shoulder level, with your palms facing forward and your elbows bent.

2. Press the dumbbells up above your head, extending your arms fully and keeping your palms facing forward.

3. Slowly lower the dumbbells back down to shoulder level, making sure to maintain controlled resistance.

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

2. Raise your arms out to the sides, keeping them straight, until they are parallel to the floor.

3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position with control.

4. Repeat for the desired number of repetitions.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with palms facing your thighs.

2. Keeping your arms straight, exhale and lift the weights up to shoulder height in front of your body, stopping just before your arms become parallel to the floor.

3. Hold this position for a second, then slowly lower the weights back down to the starting position.

1. Start by sitting on an exercise bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing your body.

2. As you press the dumbbells upward, rotate your wrists so that your palms are facing outwards at the top of the movement with your arms fully extended overhead.

3. Slowly lower the dumbbells back down to shoulder height, reversing the wrist rotation so that your palms are facing inward again.