Variety of Strength Training Exercises
Bench
Press
Position your legs at the sides
of the bench with your feet flat
on the floor.
Grip the bar at
slightly wider than shoulder
width and raise the weight to
arms length above the chest.
Slowly lower the weight to the
chest. Exhale as you raise
the
weight and inhale as the weight
is lowered. Try not to arch
your
lower back. This exercise can be
performed with
a close, medium
or
wide grip on a barbell, or
with dumbbells.
Front Dumbbell Raise
Standing with your feet shoulder
width apart, grasp a
barbell
or dumbbells with an overhand grip.
Let the weight hang at arm's length
against your upper thigh. Raise the
weight
straight out in front of you until
it is just above shoulder level.
Lower the weight to the starting
position.
Seated Lateral Raise
Sit at the end of a flat bench with
your feet flat on the
floor. Hold a
dumbbell in each hand with a palm
inward grip and
your arms at your side. Raise your
shoulders as high as possible.
Return to the starting position and
repeat.
Incline
Press
Lie on a incline bench, face up,
with your feet flat on the floor.
Raise the weight by straightening
the arms above the chest and then
slowly lower the weight back down to
the chest, slightly above the nipple
line. Hold your elbows in
close
during the exercise. Exhale as you
raise the weight and inhale as the weight
is lowered. Do
not arch your lower back.
This
exercise can be performed with a
close, medium
or
wide grip on a barbell,
or with
dumbbells.
Up
Right Row
Stand with your feet shoulder-width
apart. Grasp a barbell
or dumbbells
with an overhand grip. With the
weight at arms length and your back
straight, inhale and raise the
weight
to just below chin level.
Keep your elbows out to the side.
Pause momentarily, then exhale and
return the weight to
the starting position.
Concentration Curl
Hold the weight in front of you,
hanging at arm's length between your
legs with an underhand grip. Bend
slightly
at
the waist and place your left hand
on your left knee
for support.
Without bending the wrist, raise the
weight
toward your shoulder in a
curl motion, keeping your upper arm
vertical with the floor. Slowly
return to the
starting position. Repeat with opposite
side.
Alternate
Dumbbell Curl
This exercise can be performed
seated or standing. Hold a dumbbell
in each hand. Keep your back
straight and your
feet on the floor.
The dumbbells should hang at arm's
length with your palms facing
outwards (pronated). Curl the weight
toward your shoulders by bending at
the elbows. Lower the weight slowly
to
the starting position and repeat
with the
opposite arm.
Lunge
Stand erect and place your hands on
your hips. Keep your head up, trunk
straight and feet shoulder width
apart.
Step forward with your right
leg, bending the knees until the
right thigh is nearly parallel to
the floor. Keep the bent knee in
line with your ankle. Step back to
the starting position by
pushing off with the
heel of the
right foot. Repeat with the
opposite
side.
Squat
Stand with your feet shoulder width
apart and your hands
on your hips.
Keep your head up and your back
straight as you bend your knees.
Lean slightly forward at the waist.
Squat down until your upper thighs
are parallel to the floor, keeping
your knees in line above your
ankles.
Straighten your legs
and return to the
starting position.
Wide
Grip Pull Down
Adjust seat height. Place hand about
3 feet apart on bar.
Sit and place thighs under pads.
Inhale. Pull down bar until
it touches back of neck. Exhale.
Return bar slowly to
starting position. Repeat exercise.
