Position: A supine position on the bench or on the floor with a low box or stool under the shoulders. The arms are held with locked elbows straight over the chest and a dumbbell is grasped in each hand. Action: Keeping  both  elbows  locked,  the  s  are  lowered directly to the sides until the … [Read more...] about Lateral Raise on Bench

Position: A standing position with the feet from 12 to 18 inches apart, the toes pointing outwards slightly and the barbell held on the shoulders in back of the neck. Action: From this position, the knees are bent until the body is lowered to a full squat position, but the heels are not permitted … [Read more...] about The Deep Knee Bend

Position: A supine position on the board with the head toward the upper end. The upper end of the board or the strap is held in the hands to keep the body in position. The knees are bent up toward the chest until the low back is flat against the board and the heels are 8 to 12 inches above the … [Read more...] about The Hip Raise on the Inclined Board

Position: A standing position with the feet wide apart; the farther apart, the better. Both hands are at the sides and a dumbbell is grasped in one hand only. Action: Keeping both knees locked, the trunk is bent directly to the side on which the dumbbell is held until the is level with the knee … [Read more...] about Side Bends