Expert Insight

• Make certain you can perform the exercises in optimum form and with full range of motion. Wear workout apparel that will not restrict your range of motion. For each exercise, make sure you are able to control the weight. Steadily raise or lower your arms. A "one one thousand" count should be used when raising the weight, a "two one thousand" count when lowering the weight.
  
  

Upper Body

• Chest press
  
  Grab a light pair of dumbbells and lie back on the weight bench with your feet on the floor. Hold your arms perpendicular to your body, with your elbows bent at a 90-degree angle and the dumbbells at about the same height as your chest. Rotate your palms toward the direction of your feet and push your arms up until they are fully extended without locking your elbows. At the peak of the extension, lower your arms back to chest level to complete the repetition.
  
  Shoulder press
  
  Grab a light pair of dumbbells and sit on the weight bench with your back straight and your hands at ear height. Rotate your palms outward and raise the dumbbells toward the ceiling until fully extended (remember, do not lock your elbows) and bring them back down to ear height.
  
  

Arms

• Bicep curl
  
  Grab a light set of dumbbells and sit on the end of the weight bench with your back straight and your arms hanging to the side of your body. Rotate your palms outward and raise the dumbbells toward your chin without moving your arms above the elbows. When the dumbbells reach near your chin's height, lower your arms back down to your side to complete the repetition.