Dumbbell Squats
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303442-850x567-squat.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303442-340x227-squat.jpg)
Dumbbell squats are a compound exercise that target a number of muscle groups in the lower body -- including the hamstrings, quadriceps, and gluteal muscles. To perform squats properly:
- Stand with your feet flat on the floor a hip's-width distance apart, and your toes pointing forward.
- Relax your arms at your sides.
- Grasp one dumbbell with each hand. Make sure your wrists are rotated, with your palms facing your thighs.
- Take a deep breath.
- As you exhale, lower your buttocks towards the ground, until your thighs are parallel to the floor.
- Inhale deeply, using the muscles in your legs to return to your original standing position.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Barbell Deadlift
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303443-850x567-deadlift.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303443-340x227-deadlift.jpg)
Barbell deadlifts target the lower back and hamstrings -- a group of muscles located on the back of the upper thigh. To perform barbell deadlifts properly:
- Stand with your feet flat on the floor. Make sure they are directly below your hips, with your toes pointing forward.
- Squat down and grasp a barbell that has been placed in front of your feet. Your grip should be slightly wider than a shoulder's-width distance.
- Take a deep breath.
- As you exhale, use the muscles in your lower back and hamstrings to straighten your knees and hips at the same time. Come into a standing position, with the barbell resting along the front of your upper thighs.
- Pause briefly.
- As you inhale, squat back down, bending your knees and your hips simutaneously.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Machine Leg Press
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303444-850x567-machine-leg-press.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303444-340x227-machine-leg-press.jpg)
The machine leg press -- or seated leg press, as it is sometimes called -- works muscles in the buttocks, hips, legs and thighs. To perform the exercise properly:
- Sit on the machine seat, with your back flat against the backrest.
- Position your feet on the resistance plate, making sure they are a hip's-width distance apart.
- Rotate your ankles, so your toes are pointing towards the sky.
- Lightly grasp handlebars, and engage your abdominal muscles to support your core.
- Take a deep breath.
- As you exhale, push the resistance plate away from your body, being sure to keep your heels flat against the plate.
- Pause briefly.
- Inhale, and relax your legs, bringing the resistance plate back to it's original starting position.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Machine Calf Raises
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303445-850x567-machine-calf-raises.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303445-340x227-machine-calf-raises.jpg)
Machine calf raises include muscular strength and endurance in the calf muscles. To perform this exercise properly:
- Stand on the calf raise machine platform. Make sure your toes are facing forward.
- Position the machine shoulder pads directly above your shoulders. Grasp the handlebars to secure your core and upper body.
- Take a deep breath.
- As you exhale, roll your body weight forward, coming onto the balls of your feet.
- Pause briefly.
- Inhale, and lower your heels back to the ground, returning to your starting position.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Dumbbell Chest Press
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303446-850x567-dumbbell-chest-press.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303446-340x227-dumbbell-chest-press.jpg)
The dumbbell chest press targets muscles in the arms, chest and shoulders. To perform dumbbell chest presses properly:
- Lie on your back on an exercise bench or other firm surface. Make sure your feet are flat on the floor and your spine is neutrally positioned.
- Bend your arms so your elbows are pointing towards the ground, and the inside edge of your forearms are pressed against your ribcage.
- Grasp a dumbbell with each hand, and rotate your wrists so your palms face away from your head.
- Take a deep breath.
- As you exhale, push your arms straight up to the sky. With your arms almost fully extended, the dumbbells should be directly over your chest. Do not lock your elbows.
- Inhale deeply, and lower the dumbbells back to their original starting position.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Machine Chest Flyes
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303447-850x567-machine-chest-fly.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303447-340x227-machine-chest-fly.jpg)
Machine chest flyes target the chest and arm muscles -- making it an excellent choice for those interested in toning their upper body. To perform chest flyes properly:
- Sit on the chest fly machine seat. Make sure your feet are flat on the ground.
- Press your forearms to the inner edges of the chest fly arm rest pads. Your palms should be facing away from your body.
- Take a deep breath.
- As you exhale, use the muscles in your arms to chest to bring your forearms together, in front of your chest.
- Pause briefly.
- Inhale, and relax your arms back to their starting position.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Dumbbell Rows
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303448-850x567-dumbbell-rows.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303448-340x227-dumbbell-rows.jpg)
Dumbbell rows target muscles in the upper back. To perform dumbbell rows properly:
- Relax your right arm by your side.
- Grasp a dumbbell with your right hand. Make sure your palm is facing your body.
- Bend slightly at the waist, and place your left hand on a sturdy surface -- such as an exercise bench.
- Take a deep breath.
- As you exhale, bend your elbow, driving it towards the sky. Continue until the dumbbell approaches your ribcage.
- Pause briefly.
- Inhale, and slowly extend your arm, lowering the dumbbell back towards the floor.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Lat Pulls
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303449-850x567-lat-pulls.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303449-340x227-lat-pulls.jpg)
As suggested by the name, lat pulls target the latissimus dorsi muscle -- located in the mid-outer back. To perform lat pulls properly:
- Sit in the machine. Make sure your legs are securely positioned under the thigh pads.
- Grasp the bar with your palms facing away from your body. Your grip should be slightly wider than your shoulder-width.
- Lean back slightly.
- Take a deep breath.
- As you exhale, pull the bar down in front of your body, driving your elbows towards the ground and stopping when the bar hits your upper- or mid-chest.
- Pause briefly.
- Inhale, and slowly relax your arms, returning the bar to it's original starting position.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 reptitions.
Dumbbell Side Shoulder Raises
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303450-850x567-dumbbell-side-shoulder-raises.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303450-340x227-dumbbell-side-shoulder-raises.jpg)
Dumbbell side shoulder raises help to make the shoulder muscles stronger and larger. To perform dumbbell side shoulder raises properly:
- Stand tall with your feet flat on the floor. Make sure your toes are facing forward.
- Relax your arms by your sides
- Grasp a dumbbell with each hand, with your palms facing your thighs.
- Take a deep breath.
- As you exhale, raise your arms to the sides, keeping them straight. Stop when your arms are at shoulder-height.
- Pause briefly.
- Inhale, then slowly lower your arms back to your sides.
- Repeat the exercise seven to nine more times, for a complete set of eight to 10 repetitions.
Machine Shoulder Presses
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303451-850x567-machine-shoulder-press.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303451-340x227-machine-shoulder-press.jpg)
As suggested by the name, the machine shoulder press targets the shoulder muscles. To perform this exercise properly:
- Sit on the seated shoulder press machine seat. Make sure your feet are flat on the ground.
- Grasp each handle of the shoulder press machine. Your palms should be facing away from your body.
- Take a deep breath.
- As you exhale, press your arms overhead, reaching towards the sky. Stop just before your elbows are fully extended.
- Pause briefly.
- Inhale, and carefully lower your arms back to their starting position.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
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Standing Dumbbell Bicep Curls
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303452-850x567-standing-dumbbell-bicep-curls.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303452-340x227-standing-dumbbell-bicep-curls.jpg)
Bicep curls help target the biceps muscle -- located on the front part of the upper arm. To perform bicep curls properly:
- Relax your arms by your sides.
- Grasp a dumbbell in each hand, with your palms facing away from your body.
- Take a deep breath.
- As you exhale, bend your elbows, bringing the dumbbells towards your shoulders.
- Inhale deeply, lowering your arms back to their original starting position.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Tricep Cable Pressdowns
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303453-850x567-tricep-cable-pressdowns.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303453-340x227-tricep-cable-pressdowns.jpg)
To exercise the triceps, consider incorporating tricep cable pressdowns into your exercise routine. To perform tricep cable pressdowns properly:
- Face the cable machine.
- Position the cable handlebar at head-height or above.
- Grasp the handlebar with both palms facing the ground.
- Pull the handlebar down enough so as to allow your elbows to make contact with your ribcage. Hold your elbows firmly in place against your ribs.
- Take a deep breath.
- Extend your arms, pressing the handlebar down towards the ground, until your arms are nearly straight.
- Pause briefly.
- Relax your arms, bringing the handlebar back to the starting position. Be sure to keep your elbows "glued" to your ribcage throughout the movement.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Russian Twist
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303454-850x567-russian-twist.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303454-340x227-russian-twist.jpg)
The Russian Twist helps to strengthen muscles in the lower back -- including the multifidus, longissimus and spinalis muscles. To perform the Russian Twist properly:
- Sit on the floor with your legs extended in front of your body. Bend your knees slightly, and rest your heels on the floor.
- Grasp a weighted medicine ball with both hands, keeping it close to your body.
- Take a deep breath.
- As you exhale, rotate your trunk to your right side. Tap the medicine ball on the floor, near your right hip.
- Pause briefly.
- As you inhale, return to center.
- Take another deep breath.
- As you exhale, rotate your trunk to your left side. Tap the medicine ball on the floor, near your left hip.
- Pause briefly.
- As you inhale, return to center.
- Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions of the exercise.
Machine Abdominal Crunches
![https://cf.ltkcdn.net/fitness/strength-training/images/slide/303455-850x567-machine-abdominal-crunches.jpg](https://cf.ltkcdn.net/fitness/strength-training/images/std-xs/303455-340x227-machine-abdominal-crunches.jpg)
Machine abdominal crunches help to create a stronger core. To perform machine abdominal crunches properly:
- Sit on the abdominal crunch machine seat. Make sure your feet are flat on the ground.
- Reach overhead, and grasp the machine handlebars. Your palms should be facing each other.
- Take a deep breath.
- As you exhale, bend at the waist, bringing your chest towards your thighs.
- Pause briefly.
- Inhale, and slowly sit back up straight, returning to your starting position.
- Repeat the exercise seven to nine more times, for a total set of eight to ten repetitions.
This, along with all of the other exercises, will make a great addition to your weight training program.