Basic Weight Training Exercises

Lie on your back on the floor, knees bent and feet flat on the floor. Hold a dumbbell in each hand at chest level, about shoulder width apart. Your elbows should be bent and your palms should face your knees. Slowly straighten your arms toward the ceiling, directly above your chest to a count of two. Slowly lower the dumbbells back to your chest.

Stand or sit in an armless chair with feet shoulder-width apart. With a dumbbell in each hand, raise your hands, palms facing forward, until the dumbbells are level with your shoulders and parallel to the floor. Slowly push the dumbbells up over your head until your arms are fully extended-but don't lock your elbows. Lower down to 90° slowly.

Stand or sit in an armless chair with feet shoulder-width apart. With a dumbbell in each hand, raise your hands, palms facing forward, until the dumbbells are level with your shoulders and parallel to the floor. Slowly push the dumbbells up over your head until your arms are fully extended-but don't lock your elbows.

Stand with feet about hip-width apart, holding a dumbbell in each hand. Hold the dumbbells in front of your thighs, palms facing your thighs. Bend your elbows and raise the dumbbells in front of your body, to the count of two, until they are at chest height. Raise your elbows slightly higher than the dumbbells. Lower the dumbbells slowly to the starting position.

Stand or sit with a dumbbell in each hand and feet shoulder-width apart, arms at your sides, and palms facing forward. Slowly lift up the weights, while keeping your upper arms and elbows close to your side. Keep your wrists straight and dumbbells parallel to the floor. Pause. Then, slowly lower the dumbbells back down toward your thighs.