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.

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 your palms facing inward.

2. Bend your knees slightly and hinge forward at your hips, keeping your back flat and your chest up.

3. Keeping your elbows slightly bent, lift the dumbbells out to the sides until your arms are parallel to the ground and your shoulder blades are squeezed together.

4. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, with your arms extended down by your sides and palms facing your body.

2. Keeping your arms straight, shrug your shoulders towards your ears as high as possible.

3. Hold this position at the top of the movement for a brief pause, then slowly lower the dumbbells back down to the starting position.

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. 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. 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.