Mental Notes & Random Musings

Deadlift (Dumbbell Standard) Target Muscles: Gluteus, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals Starting Position: 1. Stand between two dumbbells with your feet parallel and shoulder-width apart. 2. Bend your legs until your hips and knees are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor. 3. Grasp the dumbbells, with your hands at your sides, palms facing inward. This will facilitate better balance and keep the dumbbells in the same plane. The Movement: 1. Using the power of your legs and hips, and keeping your arms straight, lift the dumbbells from the floor until your legs are straight. The dumbbells should be parallel to your thighs. Hold for a count of one. 2. Slowly return the dumbbells to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forward. Tips: • Keep your back straight - ...

Biceps Curl (Dumbbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Two Arm Dumbbell Curls Starting Position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of dumbbells, palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, rotating your forearm so that your palm faces your  shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the dumbbells up slowly - do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still- make sure you do not sway  backwards. • Make sure you fully straighten your arms when you lower the  dumbbells; do not shorten the downwards phase.

Biceps Curl (Incline Dumbbell) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on an incline bench with your back and shoulders pressed firmly  against the bench. 2. Hold a pair of dumbbells by your sides, palms facing inwards. 3. Your arms should be fully extended and hang downwards. The Movement: 1. Slowly curl one dumbbell towards your shoulder, rotating your forearm  so that your palm faces your shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Do not allow your body to move forwards to generate momentum -  keep your torso still. • Make sure you fully straighten your arms at the bottom of the  movement.

Shoulder Press (Dumbbell Seated) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus) Starting Position: 1. Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench. 2. Hold a pair of dumbbells, hands facing forwards, level with your shoulders. The Movement: 1. Press the dumbbells upwards and inwards until they almost touch over your head. Straighten your arms but do not lock out your elbows. Hold momentarily. 2. Lower the dumbbells slowly back to the starting position. Tips: • Keep your torso upright - don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back. • Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt. • Lower the dumbbells until they touch your shoulders. Don't shorten the movement.

Bench Press (Dumbbell Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench. 2. Hold a pair of dumbbells, with your palms facing forwards and your arms fully extended, positioned over your shoulders. The Movement: 1. Slowly lower the dumbbells down to your armpit area. 2. Hold the position for a count of two; then press the dumbbells back to the starting position. Tips: • Keep your hips firmly on the bench throughout the movement. • Lower the dumbbells as far as you can, aiming for a maximum but comfortable stretch. • Keep the dumbbells over your chest area­ do not let them travel back towards your head.

Biceps Curl (Single Arm Dumbbell Preacher) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on the seat of a preacher curl machine, adjusting it so that your armpits rest over the top edge of the pad. 2. Hold a dumbbell in each hand shoulder width apart, palms facing forwards. 3. Your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the dumbbell up in a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders. 2. Hold for a count of two; then slowly lower the dumbbell back to the starting  position. Tips: • Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the dumbbell up or the emphasis will shift from your biceps to your shoulders. • Keep your body still and your wrists locked. • Lower the dumbbell until your arms are fully extended. Shortening the  downwards phase will reduce the effectiveness of the exercise.

Deltoid Row (Cable Wide Grip Seated) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly. 2. Lean forwards, while maintaining a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position. Tips: • To achieve rear deltoid development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your back excess...

Row (Single Arm Kneeling) Target Muscles: Latissimus dorsi, trapezius, rhomboids, Infraspinatus, Teres major and minor, Biceps, Posterior deltoids Starting Position: 1. Hold a dumbbell in your right hand, palm facing your body. 2. Bend forwards from the hips, placing your left hand and knee on a bench to stabilize yourself. Your back should be flat and almost horizontal and your right arm fully extended. The Movement: 1. Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body. 2. Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended. 3. After completing the required number of repetitions, perform the exercise with your left arm. Tips: • Keep your lower back flat and still- do not twist your trunk. • Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.

Squat (Dumbbell Single Leg) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Grasp two dumbbells one at each side. 2. Place one foot up on a bench toenails down. 3. Keep your other foot directly in front of your foot that is up on the bench toes angled out at 30°. The Movement: 1. Begin lowering by bending at the hip, then the knee. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thigh is parallel to the ground; it is not wise to go any further than this. Keep your knee aligned over your foot, pointing in the direction of your toes. Hold for a count of one. 3. From here, press the weight up, pushing hard through your foot and keeping your body erect as you return to the starting position. Tips: • You should maintain the natural curve in your back throughout the movement. • If you lack ankle flexibility, it's better to work on your ankle flexibility to improve your range of movement rather ...

Biceps Curl (Dumbbell Hammer) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of dumbbells, palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, DO NOT rotate your forearm so that your palm faces your shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the dumbbells up slowly. Do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still. Make sure you do not sway backwards. • Make sure you fully straighten your arms when you lower the  dumbbells. Do not shorten the downwards phase.

Lateral Raise (Dumbbell Seated) Target Muscles: Medial deltoids, Triceps, Anterior deltoids Starting Position: 1. Stand with your feet hip-width apart, or sit on a bench. 2. Hold a dumbbell in each hand, arms straight at your sides and hands facing inwards. The Movement: 1. Keep your elbows very slightly bent (at 10°) and raise the dumbbells out to the sides. 2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the par. Hold momentarily. 3. Slowly return to the starting position, resisting the weight on the way back down. Tips: • Your little finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug. • Do not swing the dumbbells out or lean back as you raise them. Keep your body very still. • Lead with your elbows rather than your hands. Variations: Single arm: Lateral raises can be performed using one arm at a time. Hold on to an upright support with the other hand ...

Biceps Curl (Dumbbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Two Arm Dumbbell Curls Starting Position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of dumbbells, palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, rotating your forearm so that your palm faces your  shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the dumbbells up slowly - do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still- make sure you do not sway  backwards. • Make sure you fully straighten your arms when you lower the  dumbbells; do not shorten the downwards phase.

Shoulder Press (Dumbbell Seated) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus) Starting Position: 1. Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench. 2. Hold a pair of dumbbells, hands facing forwards, level with your shoulders. The Movement: 1. Press the dumbbells upwards and inwards until they almost touch over your head. Straighten your arms but do not lock out your elbows. Hold momentarily. 2. Lower the dumbbells slowly back to the starting position. Tips: • Keep your torso upright - don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back. • Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt. • Lower the dumbbells until they touch your shoulders. Don't shorten the movement.

Lunge (Dumbbell In Place) Target Muscles: Quadriceps, Hamstrings, Gluteus Starting position: 1. Hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2. Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1. Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips. 2. Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 3 to 6 inches above the floor. Hold for a count of one. 3. Push hard with your right leg to return to the starting position. 4. Complete the desired number of repetitions; then repeat with the left leg leading. Tips: • Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee. • Keep your body erect throughout the movement - do not lean forwards. Variations: ...

Triceps Extension (Single Arm Dumbbell Overhead) Target Muscles: Triceps (Especially the outer and medial heads) Starting Position: 1. Grasp a dumbbell and raise it straight up over your head. 2. Stand upright and use a bench to steady yourself if necessary. 3. Bend the working arm to 90° at the elbow. The Movement: 1. Keeping your elbow stationary, extend your arm upward until your hand are out straight up above you you. 2. Hold for a count of two; then slowly return to the starting position. Tips: 1. Extend your arms under control - do not swing it back. 2. Keep your upper arm fixed. Only your forearm moves. 3. Keep your lower back straight and still. 4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.

Shoulder Press (Dumbbell Front Seated) Target Muscles: Medial deltoids, Triceps, Anterior deltoids Starting Position: 1. Stand with your feet hip-width apart, or sit on a bench. 2. Hold a dumbbell in each hand, arms straight at your sides and hands facing inwards. The Movement: 1. Keep your elbows very slightly bent (at 10°) and raise the dumbbells forward. 2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the floor. Hold momentarily. 3. Slowly return to the starting position, resisting the weight on the way back down. Tips: • Your little finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug. • Do not swing the dumbbells out or lean back as you raise them. Keep your body very still. • Lead with your elbows rather than your hands. Variations: Single arm: Front raises can be performed using one arm at a time. Hold on to an upright support with the other hand to...

Row (Both Arm Bent Over Dumbbell) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms Starting Position: 1. Place two dumbbells of equal weight on the floor in front of you. 2. Stand with your feet parallel and shoulder ­width apart. 3. Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the dumbbells with an overhand grip that is slightly wider than shoulder-width apart. 4. Lift the dumbbells just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended. The Movement: 1. Slowly pull the dumbbells towards your armpits until it just touches the lower part of your rib cage. 2. Hold this position for a count of one; then slowly lower the dumbbells to the starting position. Tips: • As you pull the dumbbells up, squeeze your shoulder blades together and keep your elbows directly above your hands. • Keep your back flat throughout the movement - do not round ...

Lunge (Dumbbell Half) Target Muscles: Quadriceps, Hamstrings, Gluteus Starting position: 1. Hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2. Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1. Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips. 2. Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 3 to 6 inches above the floor. Hold for a count of one. 3. Push hard with your right leg to return to the starting position. 4. Complete the desired number of repetitions; then repeat with the left leg leading. Tips: • Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee. • Keep your body erect throughout the movement - do not lean forwards. Variations: Step...

Lunge (Dumbbell Bench Lift) Target Muscles: Quadriceps, Hamstrings, Gluteus Starting position: 1. Place a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2. Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1. Take an exaggerated step up onto a bench with your right leg. 2. Follow you right leg with your left leg until you are standing upright on the bench. 3. Step back down in the reverse order that you had stepped up. 4. Complete the desired number of repetitions; then repeat with the left leg leading. Tips: • Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee. • Keep your body erect throughout the movement - do not lean forwards.

Lateral Raise (Dumbbell Bent Over Seated) Target Muscles: Posterior deltoids, Trapezius, Upper back muscles Starting Position: 1. Sit on the end of a bench with only half of your thighs supported. 2. Place your feet and knees together, bend forwards from the waist and hold a pair of dumbbells underneath your thighs with your palms facing each other. The Movement: 1. Draw the dumbbells out to the sides, simultaneously turning your hands so that they face the floor. 2. Raise them until your elbows and hands are level with your shoulders. Hold momentarily. 3. Slowly return to the starting position, resisting the weight on the way down. Tips: • Your little finger should be higher than your thumb at the top of the movement, as if you are pouring water from a jug. • Keep your torso still - do not raise your body as you raise the dumbbells. • Lead with your elbows rather than your hands. • Keep your elbows bent at about 10° throughout to avoid straining them. Variation: Standing bent-over lat...