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Bent-over Fly
Set up for the exercise by grasping a pair of dumbbells with a neutral grip (palms facing each other) and standing with your feet around shoulder width apart.
Bend slightly at the knees and bring your torso forward by bending at the waist.
Keep your head up and your eyes facing forward. Each elbow should be slightly bent and the dumbbells should be directly under your chest. The dumbbells should not be touching. This is the starting position.
Moving only at the shoulders, raise your arms in a semi-circular motion out to your sides until your arms are parallel to the floor. Keep the slight bend in your elbows throughout the movement.
Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the dumbbells back to the starting position.
This is one rep.

Chest Press
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it. One!

Lying Pull Over
Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.

While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Dumbell Row/arm
Choose a flat bench and place a dumbbell on each side of it.
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
Repeat the movement for the specified amount of repetitions.
Switch sides and repeat again with the other arm.

Reverse plank, alt. leg lift
Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes.
Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
Alternate between lifting your right leg up and then your left. Move with control, making the movements slow and steady, and keeping the hips lifted. One!

Upright Rows
Use a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.

Machine Assisted Pull Up
Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight. Repeat 10-15 times. When getting off of the machine, be sure to pull yourself all the way to the top first.

Bent-over Row
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the barbell back to the starting position.

Wood Chop
Squat, and twist left to hold the dumbbell or medicine ball on the outside of your left leg.
Exhale, and lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed.
The move is a bit percussive, so focus on the rotation initiating in your torso.
Control the weight back up to the starting position to complete one rep.
Remember you are moving with force but also control. Don’t give into the momentum of swinging the weight around. Do three sets of 15 reps on each side.

Front & Lateral Raise Combo
In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
At the top of the exercise move the weights out in front of you, keeping your arms extended.
Lower the weights with a controlled motion.
On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
Lower the weights to the starting position.

Overhead Press
Stand with the bar on your front shoulders. Narrow grip, straight wrists, vertical forearms. Lock your knees and hips.
Lift Your Chest. Raise your chest towards the ceiling by arching your upper-back. Try to touch your chin with your upper-chest.
Press. Take a big breath, hold it and press the bar in a vertical line. Don’t press it in front or behind your head. Press it over your head.
Move Forward. Stay close to the bar while you press the weight up. Shift your torso forward once the bar has passed your forehead.
Hold the bar over your shoulders and mid-foot for proper balance. Lock your elbows. Shrug your shoulders to the ceiling.

Read more https://stronglifts.com/overhead-press/

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