Dokumen.pub the Essential Barbell Amp Dumbell Guide

THE ESSENTIAL DUMBBELL &
BARBELL GUIDE
Hello, our names are Emma and Grant.

We will be assisting you throughout
this guide, giving you helpful tips and
advice. We will help you train safely and
with correct form so you can achieve
the best results and fulfil your goals.
DISCLAIMER:
Dumbbell & Barbell exercises may not suit all people.
Always consult a health professional before beginning a fitness program.
Author and publisher are not rendering medical advice of any kind, nor is this
book intended to replace medical advice.
Author and publisher claim no responsibility to any person or entity for any liability,
loss or damage caused or alleged to be caused directly or indirectly as a result of
the use, application or interpretation of the material in this book.
Any references to events, people, places, or entities in the essential collection
books are purely fictitious and not intended to represent
any actual event, person, place, or entity. The essential
collection disclaims any likeness or similarities to actual
events, people, places, or entities, and any such likeness
or similarities are unintentional and purely coincidental.
CONTENTS
THE E SSEN TI A L DUM B B ELL & B A RB E L L GU I D E
JOINT INTRODUCTION BACK 44
BENEFITS OF STRENGTH TRAINING 1 DEADLIFT 45
CONSTRUCT A FITNESS PROGRAM 2-3 BENT OVER ROW 46
MEASURING SUCCESS 4-5 SEATED BENT OVER FLY 47
SAFE TRAINING STRATEGIES 6-7
STRETCHES 8-17 SHOULDERS 48
BENT OVER FLY 49
DUMBBELL GUIDE BENT OVER DELTOID PRESS 50
BENEFITS OF USING DUMBBELLS 18 UPRIGHT ROW 51
DUMBBELL SAFETY 18 SHOULDER SHRUG 52
EQUIPMENT OPTIONS 19-21 SHOULDER PRESS 53
SWITCHING YOUR CORE ON 22 STANDING LATERAL RAISE 54
ALTERNATE FRONT RAISE 55
LEGS 23 SEATED FRONT RAISE 56
HIP FLEXOR 24 SIDEWAYS ONE ARM FLY 57
PILE SQUAT 25 SHOULDER ROTATION 58
WALL SQUAT 26 SUPINE SHOULDER PUNCH 59
DUMBBELL THRUSTER 27
SIDE SPLIT SQUAT 28 ROTATOR CUFF 60
STATIC LUNGE 29 INTERNAL ROTATION ON SIDE 61
ACTIVE LUNGE 30 BRACED INTERNAL ROTATION 62
WALKING CALF RAISE 31 INCLINED EXTERNAL ROTATION 63
STANDING CALF RAISE 32 FACE DOWN EXTERNAL ROTATION 64
SEATED CALF RAISE 33
ARMS 65
CORE 34 BICEP CURL 66
BRIDGE 35 CONCENTRATION CURL 67
SINGLE ARM CRUNCH 36 INCLINE PREACHER CURL 68
DOUBLE ARM CRUNCH 37 SEATED INCLINE CURL 69
LEG KICKBACK 38 CROSSOVER HAMMER CURLS 70
REVERSE LEG LIFT 39 SEATED ALTERNATE HAMMER CURLS 71
TRICEP KICKBACK 72
CHEST 40 SEATED TRICEP PRESS 73
BENCH PRESS 41 LYING TRICEP EXTENSION 74
BENCH FLY 42 PALM UP WRIST CURL 75
PULLOVER 43 PALM DOWN WRIST CURL 75
SUGGESTED DUMBBELL WORKOUTS 76-78
Some dumbbell exercises are compound, targeting multiple muscle groups.

The categories reflect the dominant muscles used in the exercise.
CONTENTS
T H E E SSEN TI A L DUM B B ELL & B A RB E L L GU I D E
BARBELL GUIDE BACK 107
BARBELL BENEFITS & SAFETY 79 T-BAR ROW (SINGLE HANDED) 108
EQUIPMENT OPTIONS 80-83 T-BAR ROW (DOUBLE HANDED) 109
BARBELL GRIPS 84 BENT OVER ROW 110
SWITCHING YOUR CORE ON 85
FINDING THE HINGE 86 SHOULDERS 111
SETTING YOUR SHOULDER 86 SEATED SHOULDER PRESS 112
MILITARY PRESS 113
LEGS 87 PUSH PRESS 114
DEADLIFT 88 FRONT RAISE 115
SUMO DEADLIFT 89 UPRIGHT ROW 116
FRONT SQUAT 90 BARBELL SHRUG 117
POWER SQUAT 91
BACK SQUAT - HIGH BAR 92 ARMS 118
SPLIT SQUAT - SIDE 93 BICEP CURL 119
STATIC LUNGE 94 BICEP CURL USING EZ CURL 120
DYNAMIC LUNGE 95 PREACHER CURL (USING EZ CURL) 121
STEP UP 96 ISOLATION CURL (SEATED) 122
CALF RAISE – SEATED 97 BENCH PRESS - UNDERHAND GRIP 123
TRICEP EXTENSION (STANDING 124
CORE 98 TRICEP EXTENSION (SITTING) 125
SIDE BENDS 99 TRICEP EXTENSION (LYING) 126
ABDOMINAL ROLLOUT 100 KICKBACK 127
SIT-UP AND PRESS 101 WRIST CURL ON THIGHS 128
REVERSE WRIST CURL ON THIGHS 128
CHEST 102 WRIST CURL ON BENCH 129
PULLOVER 103 REVERSE WRIST CURL ON BENCH 129
BENCH PRESS 104 WRIST CURL BEHIND BACK 130
INCLINE BENCH PRESS 105 REVERSE CURL 131
BENCH PRESS NARROW GRIP 106
BARBELL WORKOUTS 132
OTHER AVAILABLE PUBLICATIONS
Some barbell exercises are compound, targeting multiple muscle groups.

The categories reflect the dominant muscles used in the exercise.
THE ESSENTIAL DUMBBELL & BARBELL GUIDE JOINT INTRO
BENEFITS OF STRENGTH TRAINING

Whether you are wishing to lose weight, gain weight, improve your fitness,
improve your performance in a particular sport, or simply feel healthier
and happier, you can achieve your goals with the addition of strength
training to your lifestyle.
Aerobic exercise is essential, yet to really achieve the best results, you
must combine cardiovascular exercise with strength training.
Strength training is the use of resistance to muscular contraction to build
the strength, anaerobic endurance and size of muscles. It is for all ages,
all fitness levels and all body types. The benefits are endless, they include:
• Decreasing body fat. As you train, your metabolism speeds up and burns
greater levels of calories 24 hours a day. Strength training can help reverse
natural declines in your metabolism that occurs around the age of 30.
• Increased muscle, bone, ligament and tendon strength, leading to fewer
injuries and less health issues in later life, i.e. helping prevent osteoporosis.
• Improving your posture – As you gain strength and learn great form, your
posture will improve and you will stand straight and confident.
• Increasing your energy – Greater stamina, flexibility and strength will
give you more energy and enjoyment of all aspects of your life.
• Improved performance of the systems within your body. Hair and skin
look healthier, your lymphatic system works better at removing toxins.
• Improves the functioning of your immune
system.
• Decreasing your resting blood pressure.
• Decreasing the gastrointestinal transit
time, therefore helping reduce your risk
of colon cancer.
• Elevated levels of HDL (good) cholesterol.
• Improves balance and coordination.
• Improves agility and flexibility.
• Increasing your self-esteem – As you
feel great, so also will you look great and
your confidence levels will rise. Achieving
targets and fitness goals will boost your mental and physical assurance.
• Elevating your mood – exercise feels good.
1
CONSTRUCTING A FITNESS PROGRAM

When you begin a fitness program, be clear about what you wish to achieve
and set a realistic goal that you are going to aim for.
This goal could be measured in weight, inches, fat percentage, timed
achievements, desired clothing, blood pressure or cholesterol levels......
whatever works for you as an individual.
Once you have established a long term goal, break this down into a series
of short term progression goals.
Think about the time you are willing and able to make available to achieve
these goals, decide what time of day will best suit you and what environ-
ment you wish to train in.
Choose a method of training that fits your personality; do you motivate
yourself and like to train alone?
Do you need the assistance and encouragement of others and may want
to find a training partner or personal trainer?
Remember, to get the best results, you need to enjoy what you are doing.
Once you know what you are aiming for and how you are going to incorpo-
rate the training you should make each session as beneficial as you can.
• Take measurements/photographs before you begin

so you can chart your progress. Keep a journal to
record your reps, weights, programs and progress.
• Try to complete a strength training session every

second day, making sure you alternate muscle groups
and give at least 48 hours rest to each targeted area.
• Each strength session should last from half an hour

to an hour in length.
2
• Begin your sessions with compound exercises (involving more than one
muscle group i.e. Squats, Rows, Bench Press) and then move on to isolation
exercises (using only one muscle group i.e. Bicep curls) this will allow you
to get the most out of your muscles without becoming too fatigued early on.
• Construct the number of repetitions and sets

to suit your goals:
For strength (power), 2-6 repetitions, rest
between sets up to 2 minutes.
For hypertrophy (size) 8-12 repetitions, rest
between sets up to 2 minutes.
For endurance, 20-40 repetitions, rest between sets 30 seconds.
• Complete 3 sets of each exercise, aiming to fatigue your muscles

in the last few reps of the 2nd and 3rd set. If you are easily complet-
ing all three sets (with good form) then move up to a higher weight.
If you are struggling to complete a set, drop down a weight level.
• Follow all safety guidelines; warming up, stretching, cooling down,

hydration, nutrition etc. All are essential for your results and your safety.
• Practise your form, be slow and controlled, watch

yourself in a mirror, ask to be critiqued, it is crucial
your muscles learn good habits from the start.
• To ensure your muscles get the stimulation

they need to grow, increase your resistance by
around 10 percent every three to four weeks.
• Alter your workouts every few weeks, even if

it is only the order of your exercises, this will
prevent your muscles adapting to your routine.
3
MEASURING SUCCESS
Depending on your goals, the definition of a successfully achieved fitness
goal shall be different for each individual. The best indicator of change
is how you feel and what you are able to do now but unable to do before.
Medical Results
The doctor can tell you your cholesterol level, blood pressure, heart rate etc.
These are all numbers that can be monitored for improvement throughout
your fitness program and will provide great incentive for change as you
help improve the quality and even length of your life.
Weight on the scale

Be careful when judging success by weight alone, fluctuations are common
and misleading. You should only take a reading once a week, at the same
hour of the day. Remember as you lose weight in fat, you are also gaining
muscle weight and your standard scales do not distinguish the difference.
Photographs/Mirrors
You know your body better than anyone and you will recognise the chang-
es in the mirror. A series of photographs taken as you progress can be a
great motivator as you can celebrate your achievements.
Clothing
If your goal is weight loss, an item of clothing that you desire
to wear can be a strong measure of success. Donating or
re-sizing clothing which is too large will help prevent
you returning to old bad habits.
Abilities
If you can run further in a certain time, lift a greater
weight, do more reps, stretch further, jump higher, score
more tries, play with your children longer - anything that is
important to you, use that as a marker for success.
4
Using a BMI chart

Your Body Mass Index should be 20 - 25. A BMI of over 30 carries a defi-
nite health risk.
You can calculate your BMI using the following formula:
BM I = Weight (kg) / height² (m)
You can also plot your height and weight on the chart below and see if you
come within the healthy weight range.
Be aware - These charts tell you how much you should weigh based on
your height alone, this can be misleading, especially for bodybuilders and
athletes who carry more muscle than fat. Muscle is heavier by volume than
fat. A sporting athlete weighing 80kg will usually appear slimmer and
more toned than another person of equal weight and height
It may be better to use a body fat percentage calculation to measure your
true body fat. A health professional will be able to assist you to correctly
complete an assessment.
NEVER CONTINUE TRAINING IF YOU FEEL PAIN

Results come from correct technique, do not continue to
do repetitions if your form is no longer correct.
Consult a doctor before starting training if you have any injuries
or illness.
5
SAFE TRAINING STRATEGIES

Before beginning a training program, it is recommended to discuss your
plans with a health care professional, especially if you have not exercised
for a few years, are over 35 years old, overweight or suffering from a
health condition.
Before training always stretch out and warm up your muscles.
A proper warm-up will elevate the heart rate and increase blood flow to the
working muscles which results in less risk of injury, improved performance
and decreased muscle stiffness. Additional benefits of warming
up include physiological and psychological preparation for your
workout. Stretching a cold muscle can increase the risk of injury
from pulls and tears, it is better to do gradual aerobic exer-
cise before stretching. Make sure you stretch the muscles
that will be stressed during exercise. A suggested warm-up
would be light jogging or skipping with some body weight
exercises such as push ups combined with some
static stretches. An alternative warm-up is to
perform the exercises that you will include
in your workout, but to only lift 25-50% of
the weight.
Maintain correct posture and technique
To get the most out of your workout and to reduce your risks of injury, you
must pay close attention to your posture and to the way you are performing
each exercise. Do not twist or arch your back.
Keep your body well balanced, stabilize your core, control each movement,
focus on what you are doing and which muscles are in use.
NEVER CONTINUE TRAINING IF YOU FEEL PAIN
Don’t forget to breathe
Take strong deep breaths. Breathe out during exertion (the
difficult part of the exercise) and breathe in on the return
(the easy part). Exhaling through your teeth with a hissing
sound can help when you are focused and your muscles
are contracted and working hard.
Stay hydrated throughout your workout

Have a bottle of water at hand; drink every
few minutes, your performance will suffer
if you are dehydrated.
6
After your work out, cool down

A cool down is a gradual yet continuous decrease in exercise along with
stretching and rehydration. About 5-10 minutes of light aerobic activity
will help to prevent blood from pooling in peripheral dilated veins and
decrease the likelihood of fainting or muscle cramping whilst also helping
to break down any lactic acid that may still be present in your muscles.
5-10 minutes of static stretches help muscles to relax, realign muscle
fibres and re-establish their normal range of movement.
Rest and Recovery

Resting between rounds is
essential to recover your
muscles capacity. Do not
make it too short a time or
your muscles will not have
sufficiently recovered and you
will be unable to perform to
the best of your ability, but do
not wait too long or your heart rate will decrease and you will lose focus.
Between 60-90 seconds is a balanced amount of recovery time. Use the
time to have a drink, stretch or just breathe deep.
Resting between training sessions is crucial; your muscles are growing
during the recovery time. Do not over train, as your muscles will not have
had time to repair themselves. Alternate muscle groups, take rest days
where you do no training at all and get plenty of quality sleep.
Follow good nutritional habits

It is crucial for growth and recovery that you give
your body sufficient fuel to operate and a good
balance of protein, fibre, carbohydrates and fats
to stay healthy and achieve your fitness goals. Eat
regularly and well, avoid processed food, saturated fats
and too much alcohol.
Stay healthy
An additional safety tip regards hygiene, there are many bacteria and viruses
that flourish in a gym environment (even your home gym), always use your
own towel, wash your wraps, wipe down the bag with a disinfectant spray
and wash your hands before eating, common sense can prevent illness.
7
REASONS TO STRETCH
• Correct stretching is useful for increasing flexibility and there-
fore will help with both injury prevention and injury treatment.
• If you give a muscle or tendon greater range of motion when it is

passive, it will be less likely to experience tears when used actively.
• Combining a warm up and stretching before exercise will ready the muscles for ac-
tivity and decrease the likelihood of injury. As the nerves to muscle pathways are
primed, co-ordination will improve and you will feel a decrease in muscle tension.
• As you stretch, your muscle fibres elongate and blood flow increases to the mus-
cles, ligaments and tendons, providing the cells with more oxygen and nutrients.
• Combining a cool down and stretching after exercise will help slow your
breathing and heart rate and help prevent the onset of muscle soreness.
It can also help prevent the pooling of blood
in large muscles, and aid the removal
of waste products such as lactic acid.
• Stretching weaker muscles as well as

stronger ones, helps to decrease muscle
imbalance and consequently joint stress.
• When you increase the flexibility of the

shoulders, neck and upper back you may
find improvements in your breathing.
• Stretching feels good, helps you to relax, prepare, and enjoy your time and your body.
• Stretching promotes faster recovery and sets your body up for your next
exercise session.
8
METHODS OF STRETCHING
There are several methods of stretching: Static, Dynamic, Ballistic (Bounc-
ing), and Proprioceptive Neuromuscular Facilitation (PNF).
It is recommended for most athletes to use static stretching as it is least

likely to cause injury.
• Gently warm up the body prior to stretching.

• Slowly move your joint towards its end range of motion.
• Stop when you feel a comfortable pull.
• Hold end position for 20-40 seconds, you should feel the muscle loosen.
• Never bouncing upon the stretch point, or force the joint.
• NEVER STRETCH TO A POINT OF PAIN
• Start from the neck and move down the body throughout your stretch-
es, you will then have the advantage of added flexibility from previously
stretched muscle groups.
• Alternate sides of your body.
• Alternate between agonist and antagonist (opposing) muscles (e.g.
triceps and biceps)
• As with exercises, follow correct form during the stretch.
• Be controlled and remember to breathe deeply through each stretch.
• Stretch repeated times on each muscle, especially those where you feel
most tightness.
STRETCHING SUGGESTIONS
NECK EXTENSION
1. Stand tall, shoulders back and down, core switched on.
2. Gently tip your head back until your eyes are looking
up to the sky, you should feel the stretch under your chin.
3. Hold this position for 5-10 seconds.
4. Return to the midline position before repeating.
9
CHIN GLIDE (Neck Extensors)

1. Stand tall, shoulders back and down, core
switched on.
2. Slowly glide your chin forward (like a chicken)
and then retract your chin and drop your chin
down toward your chest.
3. Hwold each position for 5-10 seconds.
NECK ROTATION (Neck Rotators)

switched on.
2. Gently rotate head to one side so your chin comes
round and you can look over your shoulder.
You should feel the stretch up the side of your neck
you have turned away from.
LATERAL NECK FLEXION

switched on.
2. Gently bend your head to one side so your ear
gets closer to your shoulder
4. Return to midline position before repeating on
the other side.
5. To gently increase intensity you can place your
hand over your head to help bring it a little closer
to your shoulder
TRICEP STRETCH (Triceps Brachii)

1. Place one palm flat on your upper back, with your
elbow pointing towards the ceiling.
2. Use your other hand to gently pull the elbow in
towards your head.
10
BICEP STRETCH (Biceps Brachii, Forearm)

1. Extend one arm straight out in front of you.
2. Grasp the top of your fingers with your other
hand and pull them gently back towards your body.
3. This stretch can be performed with your fingers
pointing up or down, you will feel a different level
of intensity in each position.
5. Repeat the stretch on your other arm.
DELTOID BAND STRETCH (Deltoids, External Rotators, Triceps)

1. Stand tall, feet hip-width apart, focus in front.
2. In your right hand, hold a stretch band over your
shoulder. Grasp the free end in your left hand.
3. To stretch your upper (right) shoulder, pull down
on the band, so now your left arm is straight and
down near your buttocks.
4. To stretch the lower (left) shoulder, pull the band
up with your right hand so your right arm is straight
up above your head.
5. In each position, squeeze your shoulders together
and hold the stretch for 20-40 seconds.
CHEST STRETCH (Chest, Anterior Deltoid)

1. Stand in a doorway or next to a stable vertical surface.
2. Raise one arm to shoulder height with your
elbow bent at 90 degrees. Place your lower arm
flat against the upright.
3. Take a small step forward to stretch your arm
behind. Open your chest out, and to maximize
the stretch turn your torso slightly away from
your straight arm.
5. Return to a relaxed position before repeating
on your other side.
11
PECTORAL TOWEL STRETCH (Chest, Anterior Deltoid, Biceps)

1. Stand tall, feet hip-width apart, focus in front.
2. Grip a length of stretch tubing behind your back,
hands about shoulder width apart.
3. Switch your core on and maintain a straight back
and neck, as you pull both arms back and squeeze
together your shoulder blades.
5. Return to a relaxed position before repeating.
OVERHEAD STRETCH (Latissimus Dorsi, Triceps)

1. Stand tall, focus in front, feet hip-width apart.
2. Lace your fingers together and stretch your
arms up so your arms are straight.
3. Keep your neck in neutral alignment and hold
this position for 20-40 seconds.
4. Gently bend over to one side maintaining straight
arms, do not lean forward or backward.
6. As a variation kneel down on one knee as you
bend over to one side.
EXERCISE-BALL ARCH (Abdominals, Chest, Shoulders, Spine)

1. With an exercise ball under your back, lie down facing the ceiling, plant
your feet hip-width apart.
2. Switch your core on, place both hands behind your head, elbows up
and back as you squeeze together your shoulder blades.
3. Maintaining a neutral neck
alignment, curve your back to the
shape of the ball and take deep
breaths.
4. Hold this position for 20-40
seconds.
5. Return to a relaxed position
before repeating.
12
CROSS-OVER KNEE (Gluteus Maximus, Erector Spinae, Obliques)

1. Sit down on the ground with one leg straight out.
Bend your opposite leg and place your foot over your straight leg next to
your knee.
2. Hug your knee into your body using
your opposite arm; place your free hand
on the floor for balance.
3. Sitting as straight as you can, twist your
torso round away from your knee until you
feel the stretch.
5. Return to a relaxed position before
repeating on your other leg.
PIRIFORMIS STRETCH (Piriformis)

1. Lie on your back on an exercise mat.
2. Bend one knee up towards your chest.
3. Grasp your knee with your opposite
hand and pull gently across your body.
Keep your shoulders and buttocks on
the ground.
5. Return to a relaxed position before repeating on
your other leg.
GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus)

1. Sit with a straight back, core switched on, shoulders
back and down, and your focus in front.
2. Lift up one foot and place it so the ankle is resting
just above the other knee.
3. Press down gently on the raised leg until you feel
the stretch.
5. Return to a relaxed position before repeating on
your other leg.
13
GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus)

1. Lie down with your feet towards a wall.
2. Switch your core on, focus upward.
3. Raise your right foot and place the sole of your
foot on the wall. Lift up your left foot and place it so
the ankle is resting just above the right knee.
4. Press gently away on your left knee until
you feel the stretch.
6. Repeat on the other side of your body.
7. As a variation, incorporating a balance challenge,
stand in a squatting position with one foot raised
and placed above the opposite knee.
LOWER BACK STRETCH (Erector Spinae, Latissimus Dorsi)

1. Grasp your hands together behind your knees.
2. Pull your upper body forward so your arms are
straight.
3. Straighten your legs completely.
4. Pull your stomach in. Imagine a string is attached
to the very lowest point on your spine and someone
is pulling that string upward.
5. Do not round your back too much.
7. Slowly uncurl to standing before repeating
CROSSED BACK STRETCH (Trapezius, Rhomboids, Erector Spinae)

1. Sit on the floor, knees bent a little, core
switched on, focus in front.
2. Cross one arm over the other and grasp
the back of each outer thigh with each
hand. (Just above your knees)
3. Sit back into the stretch and hold for
20-40 seconds.
4. Return to a relaxed position before
repeating.
14
UPPER BACK STRETCH (Rhomboids, Deltoids, Trapezius, Latissimus Dorsi)

1. Switch your core on, focus in form.
2. Grasp your hands together.
3. Stretch your arms straight out in front of you
without locking your elbows.
4. Hinge at your waist and push forward.
5. Keep your head and neck in neutral alignment.
HIP STRETCH (Iliopsoas, Rectus Femoris, TFL, Obliques, Erector Spinae)

1. Step a large step forward with one foot.
2. Bend you front knee and position an exercise-ball under your buttock.
Keep the majority of your weight in your legs.
3. Drop your back knee to almost touch the floor.
4. To initiate the stretch, squeeze your glutes and
tilt your pelvis forward. Imagine that your pelvis
is a bucket full of water and you wish to tip some
of the water out behind you.
6. Repeat on the other side of your body.
SUPINE HAMSTRING STRETCH (Hamstrings)

1. Lie down on your back with a doorway or a stable vertical surface at
around the level of your knees. Switch your core on, focus upward.
2. Grasp the back of one thigh with both hands,
pull your leg up and gradually straighten your
leg against the wall.
3. Maintain a flat back and keep your other
leg flat on the floor.
5. As you increase your flexibility you will be
able to move closer to the wall and straighten
your leg completely to 90 degrees.
6. Repeat on your other leg.
15
HAMSTRING STRETCH (Hamstrings, Gastrocnemius)

1. Sit down on an exercise mat with your legs out in front.
2. Holding a stretch band in both hands, run
it under one foot.
3. Maintain a straight leg; pull your toes towards
you to initiate the stretch.
on your other leg.
STANDING QUAD STRETCH (Quadriceps, Hip Flexors)

1. Stand tall, focus in front, core switched on.
2. Lift one foot behind you and grasp it with the same
hand, bringing your heel towards your buttocks. Use
your free hand for balance
3. Push your hips forward. Hold this position for
20-40 seconds.
4. Return to standing before repeating.
5. As a variation for tight muscles, place a stretch
band around your ankle, holding the ends over your
shoulder and pulling your leg gently upward behind you.
LONG ADDUCTOR STRETCH (Gracilis, Adductors Magnus, Brevis, Longus)

1. With feet spaced wide apart and angled slightly outward, lean over to
one side, transfer your weight and put both hands onto one knee.
2. Drop down a little so your weighted knee is
bent into a squat and the other is stretched
straight.
3. To maximize the stretch push gently with
your hands.
5. Return to a relaxed position before repeat-
ing on your other leg.
16
SHORT ADDUCTOR STRETCH (Pectineus, Adductors Magnus, Brevis, Longus)

1. Sit on the floor with your knees bent and the soles of your feet pressed
together.
2. Sit straight, core switched on, focus in front.
3. Place your hands on your ankles and gently press
your knees down with your elbows until you feel a
comfortable stretch.
GASTROCNEMIUS CALF STRETCH (Gastrocnemius)

1. Place one foot a step forward in front of the other.
Chest up, focus in front.
2. Lean forward and place both hands on your
front knee
3. Keeping most of the weight in your back leg,
lower your heel until it touches the ground.
If you can stretch further, lift your rear foot toes up
towards your shin.
on your other leg.
CALF STRETCH (Gastrocnemius, Soleus)

1. Stand tall, focus in front, core switched on
2. Place the toes of one foot on the edge of a
stable ledge.
3. Let your heel drop down over the edge. (The
ledge should be high enough that your heel does
not hit the ground as you are stretching)
on your other leg.
6. As a variation, find a low stable ledge where you
can stand with both feet at once and lower your
heel simultaneously. Hold something for support.
17
THE ESSENTIAL DUMBBELL & BARBELL GUIDE DUMBELL GUIDE
BENEFITS OF USING DUMBBELLS

There are so many ways to exercise, but the best way is the one that is
easiest to incorporate into your lifestyle and which you
will enjoy while attaining great results.
For these reasons and many others,
dumbbells are ideal for all levels of
fitness and whatever your athletic
goals may be.
• Dumbbells are affordable and easily available.
• Dumbbells do not require much space to be used.
• Dumbbells are portable.
• Dumbbells can be used in a multitude of exercises.
• The results achieved using dumbbells are often better than those
achieved on gym machines.
• Using dumbbells helps improve balance and coordination.
• Dumbbell exercises are easy to learn and remember.
DUMBBELL SAFETY
• Follow all the safe training strategies.
• Exercise in a flat clear area free from distractions.
• Ensure you are following correct form at all times
• Progress gradually and safely, begin each new exercise with a light weight.
• Store your dumbbells safely in a rack between uses.
• Whenever possible use a Spotter:
A spotter is someone who is present to assist you if you lose your balance
or become too fatigued to safely finish an exercise on
your own. They should be aware of their own safety
when helping you and position themselves where SPOTTER
they will not hinder your movements, but where they RECOMMENDED
can quickly move to assist you if necessary. Their
hands should be close to your wrists or under the
dumbbells in the case of overhead lifts.
Before attempting overhead exercises, individuals with lower back or

blood pressure problems should ask the advice of their doctor.
18
EQUIPMENT OPTIONS
Choose your style of dumbbell:
• FIXED DUMBBELLS - (Hexagon, Chrome or Fixed Rubber)
Fixed dumbbells are a great choice due to their ease of use, their relatively
low cost, their compact size and the speed with which you can transfer
between each weight and type of exercise.
Fixed Dumbbells are usually priced per pound of weight. The range of
weights is huge from 1 lb all the way up to 150lb (With increments of 5lb
above 15lb)
It is good sense to start off with a set that includes a top weight that
you feel you can lift with good form using your strongest
muscles, and then progress in the following months
to purchase heavier weights when you feel
you are ready. Have a good range that are
only a few pounds in variation, you want to
progress gradually, not in big jumps that can
cause injury and poor form.
• ADJUSTABLE SPINLOCK DUMBBELLS

In this form of dumbbell, you purchase the handle and the various weight
plates separately and load your handle with the required weight for each
exercise.
This can work out more economical financially, but it does take up more
time in your workout with numerous adjustments required for each exer-
cise session.
It can be a good idea to purchase several sets of handles
that you can load up with varying weights, lessening
the amount of time required to change between
exercises.
19
EQUIPMENT OPTIONS
• SPRING LOADED ECONOMY DUMBBELLS
A cheaper alternative to the adjustable spinlock dumbbells. Often hollow,
these handles may not hold the same capabilities of weight, however they
can be a good choice for beginners and
the spring collars allow for
rapid weight changes.
• ADJUSTABLE INTERLOCKING DUMBBELLS

Instead of screwing plates onto a handle, you lock
on more weight sections as required to a central
core weight block. This is a very compact solution
and allows for rapid changes of weight.
• A FID BENCH ( FLAT / INCLINE/ DECLINE )

A well designed bench gives you the ability to perform a great range of
exercises. When using the bench in a flat position you are able to plant
your feet on the floor and have room to bring your elbows/
arms/weights below the level of your body.
Slight changes in the angles of incline and decline mean
you can target specific muscles, while maintaining good
form on a stable structure.
Choose a strong steel bench with a well padded top and
easy, secure adjustable points.
• A TOWEL & WATER BOTTLE

A towel is ideal for placing down over your bench for additional
hygiene. A towel is also required to wipe off sweat to keep
your grip secure on the equipment.
Keep a bottle of water close at all times so you can re-hydrate
in your rest periods.
20
EQUIPMENT OPTIONS
• AN EXERCISE/FIT BALL
A cheap accessory that can aid in achieving better
results, strengthening your core and improving your
balance. Many variations of exercises can be intensified
by sitting or lying on an exercise ball.
Purchase a size that suits your height
• AN EXERCISE MAT
A mat creates a comfortable, clean layer between your
body and the floor, for use during stretches and exercis-
es. An alternative is to use EVA Foam Mats which can be
linked together to fit any area.
• GLOVES
Skin is given protection from handles and the friction of
lifting. Joints gain protection by dispersion of weight for less
stress on delicate ligaments.
• A DUMBBELL RACK
A rack helps to store and organise your dumb-
bells. Purchase a strong stable rack which will
be able to hold any very heavy weights you have.
• DUMBBELL HOOKS
These hooks allow you to hang your dumbbells on an over-
head bar, putting you in a safe position for starting and
finishing your lifting exercise. They give you the ability
to safely perform exercises without a spotter. However,
if you have a spotter or personal trainer helping you,
the hooks give them a great point of contact if they need
to assist you with a lift.
21
‘SWITCHING YOUR CORE ON’

As in all forms of exercise, it is essential to protect your body
from injury whilst using dumbbells.
A great place to start is with the stabilization of the muscles
in your core. Both the inner and outer core muscles help
support and protect your spine. It is your spine that facilitates
the movement and functioning of all actions, and correct
technique and stabilization is essential for protection and
for your performance results.
Throughout this exercise booklet your will see references
to ‘Switching your core on’.
Follow these points to correctly stabilize your core:
Stand tall
Brace your abdominal muscles (Imagine a corset being
pulled tight)
Tighten and lift your glutes (Buttocks)
Tighten and squeeze your pelvic floor (Imagine stopping
yourself peeing)
Retract and depress your scapula (Shoulder blades)
Exhale gently through pursed lips
Practise ‘switching your core on’ with and without weights and remind
yourself to forcefully contract and stabilize your torso/core muscles during
exercises.
‘SETTING YOUR SHOULDER’

Keeping your shoulders back and down while performing dumbbell exercises
will keep your arms stable and aligned correctly in your shoulder socket.
You should be particularly careful to keep your shoulder ‘set’ in its socket
during overhead movements.
Lifts should be fluid and controlled, if you are jerking the weights or straining
the wrong muscles, drop to a lower weight, assess your form, have a rest.
22
THE ESSENTIAL DUMBBELL & BARBELL GUIDE LEGS
LEGS
It is essential to have a strong base to build on for a healthy body, and
that means strong legs.
Work with moderate weights when completing leg exercises, your own
body weight will provide most of the resistance required
To create a proportioned body and well developed legs, be sure to exercise
the front (Quadriceps) and back (Hamstring) muscles of the thigh, as well
as the Calves.
Stretch well before exercising your legs and warm up through light exercise
or cardio to ensure you achieve your best results during your workout and
avoid injury.
Quadriceps: Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus
Intermedius
Hamstrings: Biceps Femoris, Semitendinosus and Semimembranosus
23
HIP FLEXOR (Iliopsoas, Rectus Femoris)
1. Stand straight, focus in front, core switched on.

Hold a light dumbbell in each hand.
2. Keeping one foot flat, step the other foot forward onto your toes.
On your front thigh place the two dumbbells one above the other.
3. With the dumbbells remaining in place, lift your front leg up until your
upper thigh is parallel to the ground.
4. Pause for at second at the top of the motion before returning slowly and
with control to the starting position.
5. Balance your set by alternating between legs.
Move with steady control. Keep your upper body

strong and still. Exhale as you raise your knee.
24
PILE SQUAT (Quadriceps, Hamstrings, Gluteus Maximus, Erector Spinae)
1. Stand feet shoulder-width apart, knees slightly bent. Core switched on,
straight back, focus in front.
2. Hold a single dumbbell, grasping one end from above with both hands,
so it is hanging in front of you on straight arms.
3. Hinge at your hips and drop straight down, sticking your buttocks out
as though sitting down. Keep your chest up and do not let your knees
move out in front of your toes.
Drop back into your hips as far as you are able, ideally until your upper
legs are parallel to the floor.
4. Pause for a second at the bottom of the squat and then exhale as you
drive down through your heels and thrust your hips forward to return to
standing.
Always complete the return phase in a slow controlled

manner. The eccentric (lowering/return) phase is as
important as the concentric (lifting/take-off) phase
25
WALL SQUAT (Quadriceps, Hamstrings, Gluteus Maximus, Erector Spinae)
1. Stand close to; but not touching; a wall, feet shoulder-width apart, knees
slightly bent. Core switched on, straight back, focus in front.
2. Hold a dumbbell with an overhand grip in each hand, positioned so they
are resting on your shoulders.
move out in front of your toes. Drop back into your hips as far as you are
able, ideally until your upper legs are parallel to the floor.
4. Try not to touch the wall at any stage.
5. Pause for a second at the bottom of the squat and then exhale as you
drive down through your heels and thrust your hips forward to return to
standing.
Remember to EXHALE during the EFFORT/ EXER-

TION phase and INHALE during the RESET phase
Never hold your breath during exercise.
26
DUMBBELL THRUSTER (Quadriceps, Glutes, Deltoids, Triceps)
1. Stand with your feet shoulder-width apart, knees slightly bent, core
switched on, Focus in front.
2. Hold a dumbbell in each hand and raise them to a starting position
above each shoulder. Palms facing together
4. Pause at the bottom of the squat and then exhale as you drive down
through your heels and thrust your hips forward to return to standing.
5. As you rise back to standing, press both dumbbells smoothly overhead
until your arms are straight, but not locked out.
6. Pause for a second at the top of the motion before lowering the dumb-
bells back to the starting position.
A great upper and lower body exercise

Use a low weight for this exercise, only progress
when you have perfect form and control.
27
SIDE SPLIT SQUAT (Quadriceps, Gluteus Maximus, Hamstrings, Adductors)
1. Position your feet wide apart, core switched on, back straight, focus
in front.
2. Holding a dumbbell in each hand, position your hands on the outer
side of your hips.
3. Squat to one side, bending the leading knee as you lower yourself and
move towards the side, while keeping the other leg as straight as possible.
4. Follow good form, hinging at your hips and dropping your buttocks back
as you squat.
5. Pause for a second at the bottom of the side squat, before exhaling as
you drive down through your feet to return to standing.
6. Balance your set by alternating between sides.
Do not let your knees come forward in front of your

toes. Maintain a strong core and a flat back. Push
down through your heels to stand.
28
STATIC LUNGE (Quadriceps, Hamstrings, Gluteus Maximus)
1. Position your feet so you are standing with one foot behind the other
in a wide stance.
Your front foot should be flat on the ground; your back foot can be up on
its toes.
2. Hold a dumbbell in each hand down by your sides.
3. Switch your core on, focus in front.
With a straight back, lower your upper body straight down.
4. As with a squat, do not allow your knee to go further forward than your
toes. Lower your back knee until it is almost touching the ground.
5. Pause for a second at the bottom of the lunge and then exhale as you
drive down through your heel to return with control to standing.
Imagine your body gliding straight down and up like

a carousel horse.
29
ACTIVE LUNGE (Quadriceps, Hamstrings, Gluteus Maximus)
1. Switch your core on, focus in front, feet hip-width apart.

Hold a dumbbell in each hand down by your sides.
2. Take a large step forward so you are now positioned with your feet in
line in a wide stance.
3. Without pausing, lower your upper body straight down keeping a straight
back. Do not allow your knee to go further forward than your toes.
Lower your back knee until it is almost touching the ground.
drive down through your heel to return with control to standing and then
back to having your feet side by side.
6. To further increase the intensity of this exercise, you can progress a step
forward for each lunge with a different leading leg in a ‘Travelling Lunge’.
BE AWARE - To avoid injury, begin this exercise with-

out weights. Only when you have mastered safe &
correct form should you progress to light dumbbells.
STOP IMMEDIATELY IF YOU EXPERIENCE PAIN
30
WALKING CALF RAISE (Soleus, Gastrocnemius, Tibialis Posterior)
1. Stand straight, focus in front, switch your core on.

2. Hold a dumbbell in each hand down by your sides.
3. Take a step forward with one foot and place your heel down on the floor
before the rest of your foot.
4. Rise up from your heel, onto your toes and while pausing and maintaining
balance in this position, take a step forward with your other foot placing
your heel down first.
5. Continue this walking pattern, moving steadily forward all the time.
Keep your arms straight and your core strong throughout.
SWITCHING ON / STABILIZING YOUR CORE Stand

tall, Brace your abdominal muscles, Tighten and lift
your glutes (buttocks), Tighten and squeeze your
pelvic floor. Maintain contraction throughout exercise
31
STANDING CALF RAISE (Gastrocnemius)
1. Stand next to a bench for support and place a platform on the ground
or use the flat back section on the bench structure if it is safe to do so.
2. Hold a dumbbell in one hand down by your side with a straight arm.
Step up onto the block on the ball of your corresponding foot.
3. Hold the bench back rest for support with your free hand; raise your
free foot into the air.
4. Focus in front, Switch your core on.
Keep your back straight, rise up slowly onto your toes.
5. Pause for a second at the top of the motion before slowly returning
down onto the ball of your foot.
Stay well hydrated throughout your

workout
32
SEATED CALF RAISE (Soleus)
1. Sit down on the narrow end of a bench, with a dumbbell (or a stable
platform) on the floor, positioned so you can rest the ball of one foot on
the handle.
2. Hold a dumbbell in your corresponding hand and rest it on your thigh,
just behind the knee.
4. Bring your knee upwards by pushing down through the ball of your foot
and raising your heel.
5. Pause for a second at the highest point in the motion, before slowly
lowering your heel back down.
7. For an advanced variation, exercise both sides at the same time.
All exercises should be performed in a slow

controlled manner, focus on correct form and
concentrate on the muscles you are targeting.
NEVER SACRIFICE FORM TO LIFT MORE
WEIGHT OR DO MORE REPS
33
THE ESSENTIAL DUMBBELL & BARBELL GUIDE CORE
THE CORE
A strong core is essential for all functional movements.
Building a strong core will give you greater balance, better posture, im-
proved form in all areas of exercise and activity, and will also help protect
your body from injury.
The main muscles of the core are in the area of the belly and the mid and
lower back. Core muscles help protect and align the ribs, spine and pelvis.
The Transverse Abdominus runs under the internal obliques and acts as
the body’s natural weight-lifting belt, helping stabilize the pelvis and spine.
34
BRIDGE (Gluteus Maximus, Hamstrings, Erector Spinae)
1. Lie on your back on the floor, bend your knees and ground your feet.
2. Holding onto a single dumbbell by the ends with two hands, place it
around your navel (A towel lying on your abdomen will provide padding).
Switch your core on.
3. Contract your glutes and press down through your feet to raise your hips
up into a bridge position.
Ensure that your neck is not under pressure; your shoulders should hold
the weight of your upper body.
4. Either remain in this rigid body position for a set time period, or after a
short pause, lower yourself back to almost touching
the floor before continuing with further repetitions.
5. To further increase the intensity of this exercise,
have one straight leg raised into the air while you
follow the same form.
Keep your hips raised and your body strong

and stable. Do not strain your neck or back.
Breathe deeply and steadily throughout.
35
SINGLE ARM CRUNCH (Obliques, Hip Flexors)
1. Lie on your back with one knee or both knees bent and your feet planted
hip width apart.
2. Hold a dumbbell in one hand (When one knee is raised, hold the dumb-
bell in the corresponding hand) and straighten your arm above your head.
Switch your core on, focus on the ceiling.
3. Exhale and contract your abdominal muscles to crunch up, pushing the
dumbbell directly upward.
Do not strain your neck or back.
4. Pause for a second at the top of the motion before returning slowly and
with control back onto the mat.
5. Balance your set by alternating arms.

36
DOUBLE ARM CRUNCH (Rectus Abdominis, Hip Flexors)
1. Lie on your back with your knees bent and your feet planted hip width
apart.
2. Hold a dumbbell in each hand and straighten your arms above your
head. Switch your core on, focus on the ceiling.
3. Exhale and contract your abdominal muscles to crunch up, pushing the
dumbbells directly upward.
Do not strain your back or neck.
4. Pause for a second at the top of the motion before returning slowly and
with control back onto the mat.
Always complete the return phase in a slow con-

trolled manner. The eccentric (lowering/return)
phase is as important as the concentric (lifting/
take-off) phase.
37
LEG KICKBACK (THE BIRD DOG) (Transverse Abdominus, Gluteus Maximus,

Hamstrings)
1. Kneel on all fours on an exercise mat, maintain a flat back.

Switch your core on, focus on the floor.
2. Hold a dumbbell in one hand.
Extend your arm straight out in front, while simultaneously straightening
your opposite leg out behind you.
You should form a strong line with your arm, back and leg, parallel to the
ground.
3. Pause for a second in this position, before returning to kneeling.
4. Balance your set by alternating sides.
BE AWARE – To avoid injury, begin this exercise

without weights. Only when you have mastered
safe & correct form should you progress to light
dumbbells.
38
REVERSE LEG LIFT (Gluteus Maximus, Hamstrings, Erector Spinae)
1. Lie prone along a bench, so only your torso and head are over the bench
and your hips are hanging over the edge.
2. Grasp both sides of the bench with your hands.
Switch your core on, focus on the bench.
3. Exhale as you lift your feet off the ground and straighten your legs until
your body is in line.
4. Pause for a few seconds in this position, before returning your feet in a
slow controlled manner back to the ground.
5. Initially you may wish to do this exercise lifting only one leg.
Once you have mastered perfect form lifting both legs, try adding in a light
dumbbell held between your feet.
Maintain a strong core

throughout. Exhale as
you raise your legs. Do
not arch your back.
39
THE ESSENTIAL DUMBBELL & BARBELL GUIDE CHEST
CHEST
The chest is the area of the body between the neck and the abdomen.
The key muscles that make up the chest area are PECTORALIS MAJOR
and PECTORALIS MINOR.
The chest area includes some of the largest muscle groups in the upper
body.
When you exercise your chest, your shoulders and arms are also involved.
so a chest workout can also act as a warm up for these muscles.
You can lift large weights using your chest muscles, but must always en-
sure you progress gradually and use perfect form to prevent injury to your
chest and shoulders.
Include some warm up sets in your workout and allow several days rest
after a heavy chest workout to promote growth and repair.
40
BENCH PRESS (Pectoralis Major, Triceps, Anterior Deltoid)
SPOTTER
RECOMMENDED
1. On a bench, lie flat on your back, so your head is supported.

Bend your knees and either plant your feet on the floor, or place them on
the end of bench, slightly apart.
2. If you do not have a spotter to help you get in and out of position, raise
the dumbbells onto your thighs to begin with and then roll back while
bringing up the dumbbells to just below your armpits.
3. Switch your core on, and with a dumbbell held in each hand (palms
toward your feet), extend your arms upward until they are almost straight
and the dumbbells are held level above your shoulders.
4. Keep your back in contact with the bench at all times. Lower the dumb-
bells in a slow controlled manner, bringing down each dumbbell to the outer
sides of your chest. Your elbows should be level with your shoulders with
a 90 ° angle between your elbow and forearm.
5. Pause for a second at the bottom of the motion, before exhaling while
raising the dumbbells slowly back to the starting position.
Using a spotter increases your safety and allows

you to get into and out of position with larger
weights. Progress gradually and always maintain
correct form.
41
BENCH FLY (Pectoralis Major, Anterior Deltoid)
SPOTTER
RECOMMENDED

2. Switch your core on, and with a dumbbell held in each hand (palms
toward each other), extend your arms upward until they are almost straight
and the dumbbells are held level above your mid-chest.
3. In a smooth controlled movement, lower the dumbbells down to each
side. Allow your elbows to bend a little as you
are lowering.
Stop when the dumbbells are in line with your ears.
4. Pause for a second, before raising the dumbbells
slowly back to the starting position.
Maintain a strong core and

a flat back throughout.
Exhale strongly as you
raise the dumbbells up.
42
PULLOVER (Pectoralis Major, Pectoralis Minor, Latissimus Dorsi)
SPOTTER
RECOMMENDED

2. Hold one dumbbell between both hands, palms facing the ceiling.
Straighten your arms and hold the dumbbell above your mid-chest.
3. Keeping your back in contact with the bench at all times, lower the
dumbbell behind your head as far as you can reach.
4. Pause for a second, before bringing the dumbbell slowly back to the
starting position. Maintain straight arms and continuous control.
Enclose one of the ends of the

dumbbell in a secure double
handed grip, as shown.
43
THE ESSENTIAL DUMBBELL & BARBELL GUIDE BACK
BACK
The back is the area from the top of the buttocks to the back of the neck
and shoulders.
Muscles in the back are involved with movement of the neck and shoulders
and the safe movement and protection of the spine.
The upper back provides mainly structural support while the lower back
has greater flexibility and movement.
Back pain through muscle strain is very common; always stretch and warm
up, never over-strain and STOP IMMEDIATELY IF YOU EXPERIENCE PAIN.
If you have suffered from back pain, always consult a medical professional
before beginning a new fitness regime.
44
DEADLIFT (Erector Spinae, Gluteus Maximus, Hamstrings)
1. Stand feet hip width apart with a slight bend in your knees. Core
switched on.
2. Hold a dumbbell in each hand in front of your thighs; keep straight arms
with your palms facing into your body.
3. Hinge forward from the hips and as you lower your upper body (which
stays in neutral alignment); allow your knees to bend a little.
Keep your arms straight and close to your legs during the exercise.
4. Go as low as your flexibility allows.
Keep your focus downward to avoid straining your neck.
5. Pause for a second at the bottom of the motion, before exhaling while
pushing through your heels to returning to standing.

dumbbells.
45
BENT OVER ROW (Posterior Deltoid, Rhomboids, Latissimus Dorsi)
1. Standing side-on to a bench, place your closest knee up on bench and

the corresponding supporting palm flat at the front of the bench.
2. Your back should be flat, and your shoulders level at all times.
3. Position the foot that is on the floor, out to the side and slightly back.
4. Hold a dumbbell in your free hand, palm inward, your arm straight down.
Switch your core on, focus downward.
5. Exhale as you raise the dumbbell. You should feel your shoulder blades
squeezing together.
Keep your upper arm close in against your body and stop when your elbow
is just beyond level of your back.
6. Pause for a second at the top of the motion before lowering the dumbbell
slowly back to the starting position.
7. Balance your set by alternating between arms after each set of reps.
Keep your back flat. Keep your elbow close to your

body as you lift. Maintain a strong core throughout.
46
SEATED BENT OVER FLY (Middle Trapezius, Rhomboids, Posterior Deltoids)
1. Sit on the narrow end of a bench and hinge forward from your waist so
you are bent right over.
2. Hold a dumbbell in each hand down by your ankles, palms facing inward.
Switch your core on, focus on the floor.
3. In a slow controlled movement, raise the dumbbells upward, keeping
your arms almost straight until they reach the level of your shoulders.
Exhale and squeeze your shoulder blades together as you lift your arms.
4. Pause for a second, before bringing the dumbbell slowly back down to
the starting position.
Do not move your legs or torso throughout the exercise.

important as the concentric (lifting/take-off) phase.
47
THE ESSENTIAL DUMBBELL & BARBELL GUIDE SHOULDERS
SHOULDERS
The muscles and joints that create the shoulder, allow movement through a
great range of motions. This mobility means the shoulder is also unstable,
prone to many injuries and must always be treated with care.
Use correct form during all exercises and warm up your muscles before
your workout.
Do not strain your shoulders by

lifting beyond your capability;
use a weight you can control
throughout the movement.
The Deltoid muscle is made of

three distinct sets of fibres. The
Anterior Deltoid (front)
The Lateral Deltoid (middle)
and the Posterior Deltoid (rear)
48
BENT OVER FLY (Trapezius, Rhomboids, Posterior Deltoid)
1. Stand straight and then hinge forward slightly at your hips and stick
your buttocks back a little.
2. Hold a dumbbell in each hand, palm facing each other and arms almost
straight and in line with your legs. Switch your core on.
3. Keeping your wrists straight, squeeze your shoulder blades down and
together as you raise both your arms upward and outward until they are
parallel to the ground.
4. Pause for a second at the top of the motion before
lowering the dumbbells slowly back to the starting position.
5. To increase the intensity of this exercise, hinge forward
to a greater degree, the maximum being when your torso
is parallel to the ground.
Maintain a flat back throughout.

Exhale as you raise your arms.
Keep your wrists straight.
49
BENT OVER DELTOID PRESS (Trapezius, Posterior & Lateral Deltoids)
1. Stand straight with your feet planted shoulder width apart.

Hinge forward from your hips and stick your buttocks back a little.
2. Hold a dumbbell in each hand, palm facing each other, arms bent 90
degrees at the elbow and upper arms in line with your shoulders.
3. Exhale as you press both dumbbells up and out, following the line of
your body until your arms are almost straight.
Maintain a flat back and keep your focus on the floor throughout.
bells slowly back down.

dumbbells.
50
UPRIGHT ROW (Upper Trapezius, Deltoid, Brachialis)
1. Stand feet hip width apart..

Switch your core on, keep a straight back, focus in front.
2. Hold a dumbbell in each hand with an overhand grip.
The dumbbells should be resting on the top of your thighs.
Keep a slight bend at your elbows.
3. Exhale as you start to lift the dumbbells, driving the controlled lift with
your elbows which should always remain higher than your forearms.
Keep the dumbbells near to your body and parallel to the floor as you lift,
raising them until your upper arms are level with your shoulders.
bells back down to your thighs.
To avoid shoulder injuries, be careful of how

much weight you use in this exercise & do not
lift the dumbbells too high. Take care to avoid
swinging or jerking the dumbbells.
51
SHOULDER SHRUG (Upper Trapezius, Levator Scapulae)
1. Stand feet hip width apart.

Switch your core on; keep a straight back, focus in front.
2. Hold a dumbbell in each hand down by your sides with an overhand
grip, palms facing into your body.
3. Exhale as you shrug your shoulders, raising them vertically up towards
your ears while your arms remain straight.
4. Pause for a second at the top of the motion before lowering your shoul-
ders to return the dumbbells back to the starting position.
5. Take care not to use your biceps to lift the
dumbbells, your shoulders should be doing
all the work.
6. To intensify this exercise hinge forward slightly
at your hips before starting the movement.
Keep your neck and back in neutral alignment
at all times.
52
SHOULDER PRESS (Trapezius, Deltoids, Triceps)
1. Sit upright on a bench that has back support.

Plant your feet flat shoulder width apart.
Switch your core on, focus in front.
2. Grasp two dumbbells in an overhand grip and raise them to a starting
position level with your ears.
Your elbows should be bent at 90 degrees. Palms facing forward.
3. Exhale as you raise both dumbbells smoothly overhead until your arms
are straight, but not locked out.
4. Pause for a second at the top of the motion before returning the dumb-
bells down to head height.

Never hold your breath during an exercise.
53
STANDING LATERAL RAISE (Upper Trapezius, Deltoids)
1. Stand feet hip width apart..

3. Exhale as you raise both dumbbells away from your body, maintaining
straight arms as they come up and out, stopping when you reach the level
of your shoulders.
Move with slow, steady control.
bells back down to your thighs.
To avoid shoulder injuries, be careful of how

much weight you use in this exercise. Take care
to avoid swinging or jerking the dumbbells.
54
ALTERNATE FRONT RAISE (Anterior Deltoid, Coracobrachialis)

2. Hold a dumbbell in each hand down by your sides, palms facing in.
3. Raise one arm straight out in front of you, until it reaches the level of
your shoulder.
Rotate your arm as you lift so your palm is facing downward when you
reach the highest point. Move with slow, steady control.
lowering the dumbbell slowly back down to your thigh.
5. Alternate arms during your set.
6. To increase the intensity of this exercise, raise both
arms together. Maintain a strong core and straight back.
Take care to avoid swinging

or jerking the dumbbells.
55
SEATED FRONT RAISE (Anterior Deltoid, Coracobrachialis)
1. Sit on an incline bench, tilted back to about 30 degrees.

3. Exhale as you raise both arms in front of you, turning the dumbbells
inward, so your palms end up facing towards the floor.
Raise the dumbbells until they are level with your upperchest.
bells down along the same path.
Take care to avoid swinging or jerking the dumbbells.
Always complete the return phase in a slow

controlled manner. The eccentric (lowering/
return) phase is as important as the con-
centric (lifting/take-off) phase.
56
SIDEWAYS ONE ARM FLY (Trapezius, Rhomboids, Posterior Deltoid)
1. On a flat bench, lie on your side so your legs and torso are on the bench
and your head is over the end.
2. Keep your neck in neutral alignment with your spine.
3. Brace your lower arm against the floor and grip a light dumbbell in your
other hand, holding it down near the floor with a slight bend in your elbow,
palm facing in.
4. From this starting position, raise your upper arm up until just above
your shoulder level.
Maintain a straight wrist and move with slow steady control.
back to the starting position.
57
SHOULDER ROTATION (Posterior Deltoid, Teres Minor, Infraspinatus)
1. Sit on a bench with your feet planted hip width apart.

2. Holding a light dumbbell in one hand, position your elbow at a right
angle so your forearm runs parallel to the floor.
3. Turn your arm upward keeping your elbow fixed at the same point.
Stop when your forearm is now vertical. Keep your torso still throughout.

NEVER SACRIFICE FORM TO LIFT MORE WEIGHT,
OR DO MORE REPS
58
SUPINE SHOULDER PUNCH (Pectoralis Minor, Serratus Anterior)
1. Lie down on the floor flat on your back with your legs extended.
Switch your core on; focus on the ceiling.
2. Hold a light dumbbell in each hand and extend your arms vertically with
your palms facing each other. Keep your shoulder blades touching the
floor; this is your starting position.
3. Push up your shoulder blades so they are raised up off the ground,
4. Pause for a second at the top of the motion before slowly lowering your
shoulders back down to the floor.
It can help to think of a slow punch upward with

both arms.
59
THE ESSENTIAL DUMBBELL & BARBELL GUIDE ROTATOR CUFF
ROTATOR CUFF
The Rotator Cuff – comprised of SUPRASPINATUS, INFRASPINATUS, SUB-
SCAPULARIS and TERES MINOR
The rotator cuff is a group of four muscles positioned around the shoul-
der joint, they work together to help stabilize the shoulder and aid joint
movement.
Rotator cuff injury or inflammation is a common cause of shoulder pain.

Exercises can help strengthen your rotator cuff muscles, but you should
always discuss the suitability of the exercises with your doctor. Never
perform exercises if they cause or increase pain.
Rotator Cuff exercises are targeting a specific set of muscles. Always

use a light weight to begin with; or even no weight; never over strain.
60
INTERNAL ROTATION ON SIDE (Teres Minor, Infraspinatus)
1. Lie down on the side of your body, use your lower arm to support your
head and keep your neck in neutral alignment. (A towel or pillow can also
help support your head)
2. Roll up a small towel and place in under your upper arm at the point where
your elbow is above your waist. The pressure you place on the towel with
your arm throughout the exercise helps to better target your rotator cuff.
3. Holding a dumbbell in your upper hand, bend your elbow at 90 degrees
and begin with your forearm down close to your body.
4. Switch your core on and maintain pressure on the towel with your upper
arm. Raise the dumbbell up, until your forearm is parallel to the ground.
Keep a straight wrist and your elbow fixed against your body.
bell slowly back down.
61
BRACED INTERNAL ROTATION (Infraspinatus, Teres Minor)
1. Lie down on the side of your body, use a towel or pillow to support your
head and keep your neck in neutral alignment.
2. Hold a light dumbbell in your upper hand, use your other hand to grip
and firmly brace the upper arm. Grasp at a point just above the elbow joint.
3. As a starting position your forearm should be tilted down so the dumbbell
is held down below your cheek.
4. Core switched on, exhale as you raise the dumbbell up until your fore-
arm is parallel to the ground. Keep a straight wrist and stationary elbow.
Always use a light weight or no weight to begin with;

never over strain.
62
INCLINED EXTERNAL ROTATION (Posterior Deltoid, Infraspinatus, Teres Minor)
1. Position an incline bench to around 30 degrees from vertical and strad-

dle the bench so you are facing the back rest.
2. Lie forward so your chest is in contact with the bench; keep your neck
and back in neutral alignment. Switch your core on.
3. Without weights, hold your upper arms up at shoulder level parallel to
the ground. Bend your elbows to 90 degrees. Clench your hands as though
you were holding weights and start with them in the lowest position, palms
facing in towards your body.
4. Keeping your upper arms and elbows fixed, lift up your hands, maintain-
ing the 90 degree angle, until they are level with your ears.
6. Do not progress to holding light weights until your form is perfect.
63
FACE DOWN EXTERNAL ROTATION (Posterior Deltoid, Infraspinatus, Teres Minor)
1. Lie prone on a flatwork out bench, with your body and legs on the bench
and your head positioned over the end. Keep your head and neck held in
neutral alignment throughout, focus down on the floor.
2. Holding a dumbbell in each hand, lift your upper arms level with your
back and bend your elbows at right angles so your hands are at the point
closest to the floor (Think about a wide push up position)
3. Keeping your upper arms and elbows fixed, lift up the dumbbells, main-
taining the right angle, until they reach the level of your ears.

dumbbells.
64
THE ESSENTIAL DUMBBELL & BARBELL GUIDE ARMS ARMS
ARMS
Flexors - BICEPS BRACHII, BRACHIALIS, BRACHIORADIALIS
Extensors– TRICEPS BRACHII
Biceps Brachii is a two-headed

muscle.
Triceps Brachii is a three-headed
muscle.
Be careful not to overstrain or

damage your wrist, elbow or shoul-
der joints.
Always use correct form and prog-
ress gradually, initially using light
weights, or simply using the weight
of the bar.
FOREARMS - Wrist and Finger

Flexors & Extensors
65
THE ESSENTIAL DUMBBELL & BARBELL GUIDE ARMS
BICEP CURL (Biceps, Brachialis, Brachioradialis)

2. Hold a dumbbell in each hand with an underhand grip, palms forward.
With straight arms, hold the dumbbells at the top of your thighs.
3. While holding your upper arms and elbows stationary and tight to your
body, exhale and curl both dumbbells up to shoulder level.
bells slowly back down to your thighs.
DO NOT USE MOMENTUM

Each phase of an exercise should be controlled,
never swing or jerk your body. If your form is suf-
fering, stop or move to a lower weight
66
CONCENTRATION CURL (Biceps, Brachialis, Brachioradialis)
1. Sit down on a bench with your feet planted on the floor wider than
hip-width.
2. Switch your core on, focus downward, hinge over from your waist.
3. In one hand grasp a dumbbell with an underhand grip.
Maintain a straight arm with the dumbbell hanging between your legs.
Place your corresponding elbow onto your thigh, a little above the knee
and keep it in this position throughout the exercise.
4. While keeping your upper arm and elbow stationary, curl the dumbbell
up to chest height. Move with slow, steady control.

67
INCLINE PREACHER CURL (Biceps, Brachialis, Brachioradialis)
1. Position your incline bench to about 30 degrees.

Stand behind the backrest.
2. Hold a dumbbell in one hand in an underhand grip, palm outward.
Place this arm down the length of the backrest, so the top of the bench is
positioned in your underarm.
3. Keeping your upper arm and elbow stationary and pressed against the
bench, curl the dumbbell up toward your shoulder.

important as the concentric (lifting/take-off) phase.
68
SEATED INCLINE CURL (Biceps, Brachialis, Brachioradialis)
1. Sit down on a bench inclined to around 30 degrees.

Lean backward so your back and head touch the bench.
(If it is too uncomfortable to have your head on the bench, raise it forward
a little.)
2. Plant your feet firmly on the ground hip-width apart.
3. Hold a dumbbell in each hand with an underhand grip, palms outward
and let your arms hang straight down below the level of the bench.
4. While holding your upper arms stationary and tight to your body, exhale
and curl both dumbbells up to chest level.
Each phase of an exercise should be controlled, never

swing or jerk your body.
69
CROSSOVER HAMMER CURLS (Biceps, Brachialis, Brachioradialis)
1. Stand with your feet hip-width apart, switch your core on.
2. Grasp a dumbbell in each hand using an overhand grip.
Hold your hands down by your side with your palms facing inward.
3. Exhale as you curl the dumbbell in one hand up towards your opposite
shoulder.
Try to keep your upper arm and elbow stationary.
Move with slow steady control.
4. Pause for a second at the top of the motion.
5. Return the dumbbell slowly back down with steady control.
6. Curl the dumbbell in your other hand up towards your opposite shoulder.
7. Continue alternating arms.
Do not swing or jerk your arms or swing your body back

and forth.
70
SEATED ALTERNATE HAMMER CURLS (Biceps, Brachialis, Brachioradialis)
1. Sit down on a bench with back support, plant your feet firmly on the
ground hip-width apart, focus in front, core switched on.
2. Hold a dumbbell in each hand down by your sides, palms facing in
toward your thighs.
3. While holding your upper arm and elbow stationary and close to your
body, exhale and curl the dumbbell slowly upward while contracting your
biceps.
Do not use momentum or swing your arm.
4. Continue your controlled raising of the dumbbell, until
it is above shoulder level.
lowering the dumbbell slowly back down.
Continue alternating arms.
To increase the intensity of this exer-

cise, raise both dumbbells together.
Keep a strong core and straight back.
71
TRICEPS KICKBACK (Triceps)
1. Standing side-on at the rear of a bench, place your closest knee up on

bench and your supporting palm flat towards the front of the bench.
2. Position the foot that is on the floor slightly back.
3. Hold a dumbbell in your free hand, palm facing inward.
Switch your core on, focus down.
4. Keep your back flat and your upper arm tight to your body and level with
your back. Bend your elbow at a 90 degree angle.
5. Keeping your elbow and upper arm tight to your body, straighten out
your arm behind you.
Lift the dumbbell up to the point where your arm is parallel to the floor.
Do not lift the dumbbell higher than your

comfortable range of motion.
72
SEATED TRICEP PRESS (Triceps)
1. Sit down on the narrow end of a flat bench with your feet planted on
the floor hip-width apart.
Focus in front, keep your back straight and switch your core on.
2. Hold a single dumbbell in both hands. (Enclosing one end in your hands
as shown in the diagram)
Straighten your arms to hold the dumbbell over your head.
3. Slowly lower the dumbbell behind your head until you
can feel your forearms touching your biceps.
Try to keep your chest up and your shoulders down.
4. Pause for a second, then exhale and follow the same
controlled path to bring the dumbbell back up and
straighten your arms.
Move with steady control. Exhale as you raise

your arms. Keep your upper arms stationary.
73
LYING TRICEP EXTENSION (Triceps)
SPOTTER
RECOMMENDED

2. Switch your core on, and with a dumbbell held in each hand (Palms
toward each other), extend your arms upward until they are almost straight
and the dumbbells are held level above your mid-chest.
3. Keep your upper arms vertical and your elbows in, while you lower the
dumbbells down on each side of your head until you get a 90 degree angle
at your elbows.
4. Pause for a second, before exhaling and raising the dumbbells slowly

74
PALM-UP WRIST CURL (Wrist & Finger Flexors)

1. Kneel on the floor next to a bench.
2. Hold a dumbbell in one hand and place your elbow
and forearm onto the bench, so your wrist extends
just over the edge, palm facing the ceiling.
3. Let your wrist relax and fall back.
4. Keeping the rest of your arm stationary, exhale
while you flex and curl your wrist up.
5. Lower the dumbbell back down in a slow con-
trolled manner.
6. Balance your set by alternating between arms
after each set of reps.
PALM-DOWN WRIST CURL (Wrist & Finger Extensors)

1. Kneel on the floor next to a bench.
2. Hold a dumbbell in one hand and place your elbow
and forearm onto the bench, so your wrist extends
just over the edge, palm facing the floor.
3. Let your wrist relax and fall back.
4. Keeping the rest of your arm stationary, exhale
while you extend and curl your wrist up.
5. Lower the dumbbell back down in a slow con-
trolled manner.
6. Balance your set by alternating between arms
after each set of reps.
These exercises can also be done both arms

together. A variation is to sit down and rest
your arm on your leg, wrist extended over
your knee.
75
THE ESSENTIAL DUMBBELL & BARBELL GUIDE WORKOUTS
DUMBBELL WORKOUTS
There are infinite Dumbbell workouts that you can follow and it is always
good to find one that suits your individual goals, your current levels of
strength & knowledge and your preferred style of training.
Practise each exercise individually to perfect your

form, before trying to do a complete workout.
When constructing a workout you should think about the sport or activity
that you are training for, and try to mimic the movements of that sport.
This form of functional training will produce more effective results.
To create a balanced workout, select exercises that focus on all areas of

the body - The Legs, The Chest, The Back and The Core.
Do not build a long or complex routine when begin-

ning your dumbbell training, even a small selection
of exercises, performed correctly, will give you an
effective full body workout.
• Read all the ‘safe training strategies’ and how to construct an ‘effective
fitness program’.
• Warm up and cool down with stretches and/or light cardio.
• Construct the number of repetitions and sets to suit your goals:
For strength (power), 2-6 repetitions, rest between sets up to 2 minutes.
For hypertrophy (size) 8-12 repetitions, rest between sets up to 2 minutes.
For endurance, 20-40 repetitions, rest between sets, 30 seconds.
• Complete 3 sets of each exercise, aiming to fatigue your muscles in the
last few reps of the 2nd and 3rd set. If you are easily completing all
three sets (With good form) then move up to a higher weight. If you are
struggling to complete a set, drop down a weight level.
• Do not continue if your muscles fatigue or you feel your form suffering.
NEVER CONTINUE TRAINING IF YOU FEEL ANY PAIN

76
SUGGESTED WORKOUT 1
PILE SQUAT (Pg 25) STATIC LUNGE (Pg 29)
STANDING CALF RAISE

BENCH PRESS (Pg 41)
(Pg 32)
BENT OVER ROW (Pg STANDING LATERAL

46) RAISE (Pg 54)
TRICEP KICKBACK (Pg

BICEP CURL (Pg 66)
72)
DOUBLE ARM CRUNCH

BRIDGE (Pg 35)
(Pg 37)
77
SUGGESTED WORKOUT 2
DUMBBELL THRUSTER
WALL SQUAT (Pg 26)
(Pg 27)
WALKING CALF RAISE

BENCH FLY (Pg 42)
(Pg 31)
SHOULDER PRESS (Pg

DEADLIFT (Pg 45)
53)
CROSSOVER HAMMER SEATED TRICEP PRESS

CURLS (Pg 70) (Pg 73)
REVERSE LEG LIFT

LEG KICKBACK (Pg 38)
(Pg 39)
78
THE ESSENTIAL DUMBBELL & BARBELL GUIDE BARBELLS
BENEFITS OF USING BARBELLS

• Barbells are affordable and easily available.
• Barbell exercises are easy to learn and remember.
• Barbells can be used is the strengthening of all your muscle groups.
• Barbell exercise helps build strong stabilizer muscles by incorporating
your core muscles.
• The benefits of barbell exercise translate into real world movements.
• Barbells are very versatile and can be incorporated into training for:
strength, power, endurance, coordination and speed.
BARBELL SAFETY TECHNIQUES

LIFTING: To raise a barbell into position in order to begin an exercise re-
quires the same attention to form and safety as during the exercise itself.
• One method is to place the bar upon a squat rack,
load up the weight you will be using and then with
slightly bent knees and a straight back, lift off the
bar to the starting position.
• An alternative is to pick up the loaded barbell
from ground level. With a straight back and bent
knees, grasp the bar and then push though your
heels while thrusting your hips forward and sticking
your chest up and out.
SPOTTERS: A spotter is someone who is present to assist if you lose your

balance or become too fatigued to safely finish an exercise on your own.
They should be aware of their own safety when help-
ing you and position themselves where they will not
hinder your movements, but where they can quickly
move to assist you if necessary. If you do not have SPOTTER
a spotter available and you are doing overhead lifts
RECOMMENDED
or attempting high weight reps, make sure you use
a squat rack.
OVERHEAD CAUTION
Before attempting any overhead exercises, individuals with lower back
or blood pressure problems should ask the advice of their doctor.
79
EQUIPMENT OPTIONS
CHOOSE YOUR STYLE OF BARBELL:
• STANDARD BARBELL + WEIGHT PLATES

When choosing your barbells you can purchase adjustable
bars or fixed lengths from 4-7 feet, all of which correspond
to weight plates with a 1 inch diameter insertion hole.
Plates typically range in weight from 1.25 lb to 35 lbs.
• OLYMPIC BARBELL + WEIGHT PLATES

Olympic bars hold plates with a 2 inch diameter insertion
hole and can carry heavy loads. They are used in com-
petitive events and for lifts such as squats or bench
press, where heavy loads are desired. Plates
typically range in weight from 2.5 lb to 40 lbs.
• EZ CURL & SUPER EZ CURL BAR

These differ from a standard barbell in their shape. The bar
has a series of bends along its body which, when gripped,
gives the user a different hand position and therefore
targets different angles of the functioning muscles
during the exercise.
EZ Curl barbells can help to reduce strain when
performing a number of different exercises.
• TRICEP BAR
Designed for targeting the Tricep muscle from differ-
ent angles, this bar allows you to grip with your
knuckles facing outward in a neutral
grip. You can purchase this design in
both standard and Olympic variations.
The bar can be used for other muscles as well as the
triceps.
80
EQUIPMENT OPTIONS
• WEIGHT PLATE RACK
A rack to safely and conveniently store your weight plates
when they are not on the barbell.
Available in different sizes and styles.
• WEIGHT COLLAR
Your weight plates must not be able to shift or fall off
during exercise. Every time you use barbells, it is
essential that you use collars to keep
the weight plates securely fixed in
place.
The most convenient variety of collar
is the spring-collar, but you can also
find screw-in versions.
• SQUAT RACK
A squat rack has adjustable bars that you can set in
order to ‘catch’ a bar that you are struggling with during
a lift. It means you can do high weigh reps of squats
without the need of a spotter.
• BENCH WITH SQUAT RACK

A bench set up with a rack to hold your barbell for
use during lifts.
The rack should have adjustable levels for
different arm lengths and body sizes.
81
EQUIPMENT OPTIONS
• A FID BENCH ( FLAT / INCLINE/ DECLINE )
A well designed bench gives you the ability to perform a great
range of exercises. When using the bench in a flat position
you are able to plant your feet on the floor and have room
to bring your elbows/ arms/weights below the level
of your body.
Slight changes in the angles of incline and decline
mean you can target specific muscles, while
maintaining good form on a stable structure.
Choose a strong steel bench with a well padded
top and easy, secure adjustable points.
• BAR PAD
When resting a bar on various parts your body, it can be a little uncom-
fortable.
Adding a pad to the centre of the bar can give some added comfort.
There may be stability problems caused by the added distance from the
body caused by the pad.
• STEP
An exercise step can be used as a platform for your feet when you are
doing lying lifts, or as a raised level for exercises
like step-ups and calf raises. It is a great
way to add variation to your workout.
Choose a solid steady step that can be
added to or adjusted to vary the height.
• A TOWEL & WATER BOTTLE

A towel is ideal for placing down over your bench for addi-
tional hygiene. A towel is also required to wipe off sweat to
keep your grip secure on the equipment.
Keep a bottle of water close at all times so you can re-hy-
drate in your rest periods.
82
EQUIPMENT OPTIONS
• GLOVES
Your skin is given protection from the handles and
the friction of lifting. Your joints gain protection by
the dispersion of weight for less stress on delicate
ligaments.
• BARBELL STRAPS
These are short narrow strips of strong material, for added support
when lifting heavy barbells, straps can be wrapped around your wrist
and then around the barbell. Your fingers will have less strain upon
them during the lifts. It is best to only use the straps when you really
need them in order to prevent weakening of forearm muscles.
• PREACHER BENCH
This bench is designed for working the biceps. It has
an angled pad that you rest your upper arms on. The
pad prevents you from swinging the weight so you
can isolate the bicep muscles. These can be bought
as an attachment for weight benches.
• AN EXERCISE MAT
A mat creates a comfortable, clean layer between your
body and the floor, for use during stretches and exer-
cises.
An alternative is to use EVA
Foam Mats which can be
linked together to fit any area.
83
BARBELL GRIPS
Throughout this book you will see the use of different barbell grips. You
should be familiar with, and able to use all these grips for your own safety
and get achieve maximum results from your workouts.
OVERHAND GRIP/ PRONATED - In this most common

grip, your knuckles go over the top of the bar, your
thumbs go underneath the bar and your palms are
facing downward.
UNDERHAND GRIP / SUPINATED - This grip has your

palms facing upward, you knuckles positioned under
the bar and your thumbs over the top.
HOOK GRIP - Similar to the overhand grip, but your

thumb is placed under the index and middle fingers
of each hand. Grip the bar with your thumb first
and then use the remaining fingers to grip both
the thumb and the barbell.
ALTERNATED GRIP - This is a less commonly used grip

where one hand is positioned in the overhand grip,
the other in an underhand grip.
NEUTRAL GRIP / SEMI-SUPINATED - A grip to use on a

Tricep Bar. The hands are placed with the palms facing
each other and the thumbs upward.
GRIP WIDTH
Depending on the amount of weight you are lifting
and the muscle groups you are targeting; your width
of grip on the barbell may vary. Most commonly you
will grasp the bar so that your hands are placed at a
distance around shoulder width apart.
84
SWITCHING YOUR CORE ON

TORSO & BACK STABILIZATION
In all strength training, you must make sure that your body is in the cor-
rect alignment during exercise; this helps to prevent injury and stress to
your joints and muscles and puts your body in the strongest position for
weight bearing and performance. Both the inner and outer core muscles
help support and protect your spine. Your spine facilitates the movement
and functioning of all actions, and correct technique and stabilization is
essential. Practise with and without weights. Remind yourself to forcefully
contract and stabilize your core muscles during exercises.
Incorrect form during exercise can make the back particularly vulnerable,
ensure your core muscles are switched on and your back is correctly set.
• Stand tall , chest up

• Feet planted around shoulder width apart
• Brace your abdominal muscles (Imagine a corset being pulled tight)
• Tighten and lift your glutes (buttocks)
• Tighten and squeeze your pelvic floor (Imagine stopping yourself peeing)
• Retract and depress your scapula (shoulder blades)
• Keep your head and neck in neutral alignment
• Exhale gently through pursed lips
SETTING YOUR SHOULDER

You should be particularly careful to keep your shoulder ‘set’ in its socket
during overhead movements. Lifts should be fluid and controlled, if you
are jerking the weights or straining the wrong muscles, drop to a lower
weight, assess your form, have a rest.
• Keep your shoulders pulled back and down to keep your arms stable
and aligned correctly in your shoulder socket.
• Keep your chest up.
• Activate your lats (latissimus dorsi) as a controlling/breaking mecha-
nism to prevent your shoulder from moving out of the socket during the
momentum of a lift.
85
FINDING THE HINGE

To ensure proper form during certain barbell exercises it is necessary to
learn where the hinge point is on your body.
Do not hinge from your waistline, but from your hips.
By doing this, you will gain maximum power from your hips, legs and glutes
and will help avoid injury and stress to your back and spine.
1. Stand straight; Lift one leg up to find the hip crease where your leg joins
your body. This is the hinge.
2. Place both hands on each side of this hinge point and plant your feet
firmly hip width apart.
3. Focus ahead of you and keep your weight in your heels as you bend your
knees. As you sink lower, your buttocks should push back as though you
were sitting down. Keep your shoulders pulled back and down.
4. Ensure your knees do not go forward over your toes. Maintain a flat back.
5. Stand up by using your glutes and legs, it should feel like you are trying
to push your feet through the floor.
You should also push your hips forward strongly as you stand up.
This powerful hip thrust is very important when working with barbells.
A helpful practise method is to lower yourself back until you are almost
touching the seat of the chair.
86
LEGS
It is essential to have a strong base to build on for a healthy body: this
means developing strong legs.
Work with moderate weights when completing leg exercises, your own
body weight will provide most of the resistance required
To create a proportioned body and well developed legs, be sure to exercise
the front (Quadriceps) and back (Hamstring) muscles of the thigh, as well
as the Calves.
Stretch well before exercising your legs and warm up through light exercise
or cardio to ensure you achieve your best results during your workout and
avoid injury.
Quadriceps: The Four-headed muscle made up of: Rectus Femoris, Vastus
Lateralis, Vastus Medialis and Vastus Intermedius.
Hamstrings: Biceps Femoris, Semitendinosus and Semimembranosus
87
DEADLIFT (Gluteus Maximus, Quadriceps, Hamstrings, Erector Spinae)
CAUTION
This exercise is not
recommended for
anyone with lower
back problems.
1. With a bar on the ground in front of you, plant your feet shoulder-width
apart. Switch your core on.
2. Hinge forward from your hips, bend your knees and with straight arms
grip the barbell about shoulder-width apart with an overhand grip.
Your back should be flat and your head and neck in neutral alignment.
3. With a strong back and core, lift the barbell straight up off the floor.
Push down through your feet to straighten your legs, squeeze your glutes
and push your hips smoothly forward.
DO NOT PULL WITH YOUR BACK.
4. Keeping your arms straight and the bar near (or even touching) your
body, bring the weight up to your upper thighs.
5. Pause for a few seconds in this upright position with your focus in front,
your chest up and your shoulders back.
6. Stay controlled, hinge forward from your hips, bend your knees and
return the bar straight down to the floor.
To avoid injury, use little or no weight to

begin with.
88
SUMO DEADLIFT (Gluteus Maximus, Quadriceps, Hamstrings, Adductors, Erector Spinae)

1. With a bar on the ground in front of
you, plant your feet wider than shoul-
der-width apart.
2. Keep your back flat and your head
and neck in neutral alignment.
Hinge forward from your hips; bend
your knees as you squat down.
3. With straight arms grip the barbell
about shoulder-width apart with an
overhand grip.
4. With a strong back and core, lift
the barbell straight up off the floor
by pushing down through your feet to
straighten your knees, as you squeeze
your glutes and push your hips smoothly
forward.
DO NOT PULL WITH YOUR BACK.
5. Keeping your arms straight and the
bar near (or even touching) your body,
bring the weight up to your upper thighs.
6. Pause for a few seconds in this up-
right position with your focus in front,
your chest up and your shoulders back.
7. Stay controlled, hinge from your
hips, bend your knees and return the
bar straight down to the floor.
To avoid injury, use little or no weight to

begin with.
89
FRONT SQUAT (Quadriceps, Gluteus Maximus, Hamstrings)
To avoid injury, use little

or no weight to begin with.
1. Stand feet shoulder-width apart, knees slightly bent.

Switch your core on, maintain a straight back, focus in front.
2. With a strong back and slightly bent knees, grasp a barbell with an
underhand grip a little wider than shoulder-width apart.
Bring the bar up to rest upon your collar bone.
4. Pause for a second at the bottom of the squat, exhale and drive down
You can either choose to use a crossed grip with your thumbs on top of
the bar in an open grip, (pictured) or you can use a parallel grip where you
hold the bar with your palms down. With a parallel
grip hold your elbows high so your upper arms are
positioned parallel to the ground.
90
POWER SQUAT (Quadriceps, Gluteus Maximus, Adductors, Hamstrings)
1. On a squat rack set a bar to the height of your upper chest. Stand in
front of the bar so it is sitting behind your head on your shoulder muscles.
2. Grip the bar with an overhand grip with each hand about 6 inches out
from your shoulders. Switch your core on, focus in front.
3. Lift the bar off the rack by straightening your legs. Move backward to
the centre of the rack. Make sure your feet are firmly planted shoulder-width
apart with toes and knees angled out to about 45 degrees.
4. Hinge at your hips and drop down, sticking your buttocks out as though
sitting down. Keep your chest up and descend with your knees pointing
in the same direction as your toes. Drop back into your hips as far as you
are able, ideally until your upper legs are parallel to the floor.
Be careful to keep your back and neck in neutral alignment.
5. Pause for a second at the bottom of the squat, then exhale, drive down
6. When your reps are concluded, step forward to return the bar to the rack.
CAUTION: Position the bar so it is on your

upper back and shoulder muscles, NOT on
your spinal bones at the base of your neck.
91
BACK SQUAT - HIGH BAR (Quadriceps, Gluteus Maximus, Hamstrings)
CAUTION:
Position
the bar on
your upper
back and
shoulder
muscles,
NOT on
your spinal
bones at
the base of
your neck.
from your shoulders. Switch your core on, focus in front.
3. Lift the bar off the rack by straightening your legs. Move back to the
centre of the rack. Make sure your feet are firmly planted shoulder-width
apart.
Be careful to keep your back and neck in neutral alignment.
5. Pause for a second at the bottom of the squat, then exhale, drive down
6. When your reps are concluded, step forward to return the bar to the rack.
To avoid injury, use little or no weight to begin with.
A Low Bar Squat alternative, involves placing

the bar a few inches lower down on your mus-
cles, and your hand grip a few inches wider.
92
SPLIT SQUAT - SIDE (Quadriceps, Gluteus Maximus, Hamstrings, Adductors)
CAUTION: Position the bar on your upper back and shoulder muscles,
NOT on your spinal bones at the base of your neck.
1. On a squat rack, set a bar to the height of your upper chest. Stand in
from your shoulders.
3. Position your feet wide apart, your left foot in front and angled out to
the side, core switched on, back straight, focus in front.
4. Squat to the left, your knee should point in the same direction as your
foot. Ensure your front knee does not go past your toes and your torso
stays upright.
5. Pause for a second at the bottom of the side squat, before exhaling as
you drive down through your feet to return to standing and bringing your
feet back together.
Stay hydrated throughout your workout
93
STATIC LUNGE (Quadriceps, Gluteus Maximus)
CAUTION: Position the bar so it is on your upper back and shoul-

der muscles, NOT on your spinal bones at the base of your neck.
3. Position your feet so you are standing with one foot behind the other
about 3 feet apart. Your front foot should be flat on the ground; your back
foot can be up on its toes.
4. Switch your core on, focus in front and then with a straight back, lower
your upper body straight down.
5. Do not allow your front knee to go further forward than your toes.
Your back knee should be lowered until it is almost touching the ground.
drive down through your heel to return with control to standing.
When performing a lunge, imagine you are like

a carousel horse and can only move straight
up and down.
94
DYNAMIC LUNGE (Quadriceps, Gluteus Maximus, Hamstrings)
CAUTION: Position the bar so it is on your upper back and shoul-

der muscles, NOT on your spinal bones at the base of your neck.
3. Switch your core on, focus in front and then step strongly forward.
4. Keeping a straight back, lower your upper body straight down.
5. Do not allow your front knee to go further forward than your toes. Your
back knee should be lowered until it is almost touching the ground.
drive down through your heel to return with control to standing, then push
back to return your feet together.
Travelling Lunge: As an alternative, you

can continue stepping forward with an
alternate leg after each lunge.
95
STEP UP (Quadriceps, Gluteus Maximus, Hamstrings)
CAUTION: Position the bar on your upper back and shoulder

muscles, NOT on your spinal bones at the base of your neck.
2. Grip the bar with an overhand grip, with each hand about 6 inches out
3. Position yourself about a foot away from an exercise step, your feet hip-
width apart. Switch your core on, chest up, focus in front.
4. Step up with your left foot, planting your whole foot firmly on the step.
5. Push off with your right foot to bring both feet up onto the step.
6. Pause for a second and then step first your right foot, then your left,
back onto the ground. Every step should be controlled, shift your weight
smoothly to maintain good balance.
Using a training partner as a spotter

increases your safety. Progress gradually
and maintain correct form.
96
CALF RAISE – SEATED (Soleus)
1. Sit down on the narrow end of a bench, with a raised level (i.e. weight
plates or an exercise step) on the floor, positioned so you can rest the balls
of your feet on the level, with your heels over the edge.
2. Hold a barbell with an overhand grip and rest it on your thigh, just be-
hind the knee.
4. Bring your knees upwards by pushing down through the ball of your foot
and raising your heels as high as you are able.
5. Pause for a second at the highest point in the motion, before slowly
lowering your heels back down.
Use a towel under the bar for padding if required.
97
CORE
A strong core is essential for all functional movements.
Building a strong core will give you greater balance, better posture, im-
proved form in all areas of exercise and activity, and will also help protect
your body from injury.
The main muscles of the core are in the area of the belly and the mid and
lower back. Core muscles help protect and align the ribs, spine and pelvis.
The Transverse Abdominus runs under the internal obliques and acts as
the body’s natural weight-lifting belt, helping stabilize the pelvis and spine.
98
SIDE BENDS (Obliques, Rectus Abdominus)
CAUTION: Position the bar so it is on your upper back and shoulder

muscles, NOT on your spinal bones at the base of your neck. This
exercise is not recommended for anyone with Lower Back problems.
2. Your feet should be shoulder width apart and your knees slightly bent.
4. Switch your core on, focus in front throughout.
5. Keep your lower body stationary and your back straight as you bend at
the waist over to one side as far as possible.
6. Pause for a few seconds before exhaling and returning to standing.
7. Repeat the exercise, bending over to the other side.

This exercise can also be performed while sitting
on a flat bench.
99
ABDOMINAL ROLLOUT (Rectus Abdominus, Deltoids, Latissimus Dorsi)
CAUTION: This is an advanced exercise and is not recommended for

anyone with Back problems.
1. Place a barbell on the floor in front of you, with a light weight on each side.
2. Stand with your feet hip-width apart, hinge at your hips and grasp the
bar about shoulder-width apart with an overhand grip.
3. Keep your legs straight and your elbows locked out.
4. Switch your core on, focus on the floor.
5. Roll or slide the bar away from you, lowering and straightening your body
until you are positioned in a raised push up position with strong vertical
arms, straight legs and a flat back.
Do not let your back sag or your buttocks drop.
6. Maintain contracted glutes and abdominals as you exhale, lift your hips
and roll the barbell back towards your feet.
For a less advanced variation, position yourself

on your knees instead of your toes.
100
SIT-UP AND PRESS (Rectus Abdominus, Pectoralis Major, Deltoids, Triceps)
SPOTTER
RECOMMENDED
1. Lie down on your back on a flat or inclined bench with your head sup-
ported and your back flat.
2. Ensure your feet are flat on the floor, or your ankles are secured behind
the ankle pads.
3. Grasp the barbell with an overhand grip shoulder-width apart and rest
the bar lightly on your upper chest.
4. Switch your core on.
5. Raise yourself up by contracting your abdominals.
Exhale as you perform a controlled sit-up while simultaneously pressing
the barbell up to an overhead position.
6. Inhale as you lower yourself slowly back down to the bench while simul-
taneously returning the barbell to your chest.
To avoid injury, use little or no weight to begin

with. Contract your abdominals and glutes
throughout.
101
CHEST
The chest is the area of the body between the neck and the abdomen.
The key muscles that make up the chest area are PECTORALIS MAJOR
and PECTORALIS MINOR.
The chest area includes some of the largest muscle groups in the upper
body.
When you exercise your chest, your shoulders and arms are also involved,
so a chest workout can also act as a warm up for these muscles.
You can lift large weights using your chest muscles, but must always en-
sure you progress gradually and use perfect form to prevent injury to your
chest and shoulders.
Include some warm up sets in your workout and allow several days rest
after a heavy chest workout to promote growth and repair.
102
PULLOVER (Pectoralis Major, Latissimus Dorsi)
SPOTTER
RECOMMENDED
1. Lie down on your back on a bench with your head supported, your back
flat and your feet planted hip-width apart on the floor or upon a stable
platform.
2. Grasp a bar with an overhand grip about shoulder-width apart.
3. Switch your core on and remove the bar from the rack and hold it directly
above your mid-chest with slightly bent arms.
4. Slowly lower the bar behind your head, maintaining straight arms and
a flat back.
5. Pause for a few seconds before bringing the bar back up and over your
head in a controlled manner.
6. To avoid injury, use little or weight to begin with.
Keep the back of your head, your upper back and

shoulders, your lower back and your buttocks firmly
planted on the bench.
103
BENCH PRESS (Pectoralis Major, Anterior Deltoid, Triceps)
SPOTTER
RECOMMENDED
CAUTION: Do not let the bar touch your chest.
1. Lie down on your back on a bench with your head supported, back flat
and your feet planted hip-width apart on the floor or upon a stable platform.
2. Grasp the bar with an overhand grip a little wider than shoulder-width
apart.
3. Switch your core on, remove the bar from the rack and hold it with
straight arms directly above your mid-chest.
Ensure your shoulders are back and your chest is up.
4. Slowly lower the bar down until your upper arms are parallel to the ground.
Do not let the bar touch your chest.
5. Pause for a few seconds before exhaling and pushing the bar slowly
upward until your arms are straight once more.
• Bench press exercises using a flat bench, target the central fibres of
the Pectoralis Major. Using a decline bench will put more emphasis on
the lower fibres of Pectoralis Major. Using an incline bench will put more
emphasis on the upper fibres of Pectoralis Major.

shoulders, your lower back and your buttocks
firmly planted on the bench.
104
INCLINE BENCH PRESS (Upper Pectorals, Triceps, Anterior Deltoids)
SPOTTER
RECOMMENDED
1. Adjust a bench to an angle of around 30 degrees incline.

2. Lie down on your back on a bench with your back flat and your feet
planted hip-width apart on the floor.
The bar should be positioned above your head.
3. Grasp the bar with an overhand grip a little wider than shoulder-width
apart.
4. Switch your core on and remove the bar from the rack and hold it with
5. Slowly lower the bar down until your upper arms
are almost parallel to the ground.
6. Pause for a few seconds before exhaling and
pushing the bar slowly upward until your arms are
straight once more.

planted on the bench.
105
BENCH PRESS NARROW GRIP (Triceps, Pectoralis)
SPOTTER
RECOMMENDED
1. Lie down on your back on a bench with your head

supported, your back flat and your feet planted hip-
width apart on the floor or upon a stable platform.
2. Grasp the bar with a narrow overhand grip, (You can
use your spread thumbs to measuring the distance)
3. Switch your core on and remove the bar from the
rack Hold it with straight arms directly above your
mid-chest.
4. Slowly lower the bar down until your upper arms
are parallel to the ground. Do not let the bar touch
your chest.
6. You can vary the angle of your elbows to target specific muscles.
Keeping elbows tight to your sides will focus the weight on your Anterior
Deltoids. Keeping your elbows out will focus the weight on your Triceps.

shoulders, your lower back and your buttocks
firmly planted on the bench.
106
BACK
The back is the area from the top of the buttocks to the back of the neck
and shoulders.
Muscles in the back are involved with movement of the neck and shoulders
and the safe movement and protection of the spine.
The upper back provides mainly structural support while the lower back
has greater flexibility and movement.
Back pain through muscle strain is very common; always stretch and warm
up, never over-strain.
STOP IMMEDIATELY IF YOU EXPERIENCE PAIN.
If you have suffered from back pain, always consult a medical professional
before beginning a new fitness regime.
107
T-BAR ROW (SINGLE HANDED) (Biceps, Latissimus Dorsi, Posterior Deltoid,

Rhomboids, Trapezius)
1. Set up a bar with a weight on one end only, place the bar on the ground
and straddle the bar.
2. Hinge forward at your hips about 45 degrees, slightly bend your knees
and stick your buttocks backward as though you were going to sit down.
Keep your head and neck in neutral alignment.
3. With straight arms, grasp the bar just below the weight, with one hand
only. Put the elbow of your other arm onto your knee your support.
4. With a strong core and your shoulders back and down, pull the bar up
towards your chest, squeezing together your shoulder blades as you lift
and keeping your elbow close to your side.
Maintain a flat back and bent knees.
5. Pause for a few seconds before lowering the bar slowly back down until
your arm is straight once more.
Do not return the bar to the ground between lifts.
6. Balance your body by alternating between arms after each set.
Position the empty end of the bar into a corner

of the room to prevent movement.
108
T-BAR ROW (DOUBLE HANDED) (Latissimus Dorsi, Posterior Deltoid,

Rhomboids, Middle Trapezius)
1. Set up a bar with a weight on one end only,

place the bar on the ground and straddle
the bar.
2. Hinge forward at your hips about 45 de-
grees, slightly bend your knees and stick
your buttocks backward as though you were
going to sit down.
Keep your head and neck in neutral alignment.
3. With straight arms grasp the bar just below the weight with both hands,
one hand closely beside the other.
towards your chest, squeezing together your shoulder blades as you lift
and keeping your elbows close to your sides. Maintain a flat back and
bent knees.
5. Pause for a few seconds before lowering the bar slowly back down until
your arms are straight once more.
Do not return the bar to the ground between lifts.
6. Alternate the position of your hands between sets.
Position the empty end of the bar into a corner of the

room to prevent movement.
109
BENT OVER ROW (Latissimus Dorsi, Trapezius, Teres Major, Biceps, Rhomboids,
Posterior Deltoid)
1. Plant your feet around shoulder-width apart, switch your core on.
2. Hinge forward at your hips, slightly bend your knees and stick your
buttocks backward as though you were going to sit down.
Keep your neck in neutral alignment.
3. With straight arms grasp the bar with an overhand grip around shoul-
der-width apart.
to your lower chest, squeezing together
your shoulder blades as you lift.
Maintain a flat back and bent knees.
5. Pause for a few seconds before
lowering the bar slowly back down until
your arms are straight once more.
Do not return the bar to the ground
between lifts.
HINGING FROM YOUR HIPS

Hinge from your hips not your waist.
Keep your weight back in your heels as you bend your knees.
Push your buttocks back as though you were sitting down.
Keep your shoulders pulled back and down.
Don’t allow your knees do not go forward over your toes.
110
SHOULDERS
The muscles and joints that create the shoulder, allow movement through a
great range of motions. This mobility means the shoulder is also unstable,
prone to many injuries and must always be treated with care.
Use correct form during all exercises and warm up your muscles before
your workout.
Do not strain your shoulders by

lifting beyond your capability;
use a weight you can control
throughout the movement.
The Deltoid muscle is made of

three distinct sets of fibres.
The Anterior Deltoid (front) The
Lateral Deltoid (middle)
and the Posterior Deltoid (rear)
111
SEATED SHOULDER PRESS (Triceps, Deltoids, Trapezius)
CAUTION
This exercise is not recommended for anyone with Lower Back prob-
lems. Anyone with High Blood Pressure should not lift weights above
their head.
1. Put the back rest up on your bench and place the seat centrally between
your rack, so you will be able to lift the barbell up with minimal movement.
2. Sit down; switch your core on, focus in front.
3. Grasp the bar around shoulder-width apart in an overhand grip.
4. Un-rack and bring the bar down to around upper chest level.
5. With locked wrists and a strong back and core, exhale as you slowly
press the bar up until your arms are extended overhead.
Do not lock out your elbows.
6. Pause for a few seconds before bringing the bar back down to the start
position in a slow controlled manner.
7. Vary your width of grip to target different angles of the functioning
muscles. A narrow grip will focus the weight on your upper chest and
anterior deltoid. A wide grip will focus the weight on your anterior and
medial deltoids.
112
MILITARY PRESS (Deltoids, Triceps, Trapezius)
SPOTTER
RECOMMENDED
CAUTION
their head.
1. Stand with your feet around shoulder-width apart, switch your core on,
focus in front.
2. With a straight back and slightly bent knees, grasp a barbell with an
overhand grip a little wider than shoulder-width apart. Bring the bar up
to rest upon your collar bone. This is the start position.
press the bar up until your arms are extended overhead.
Do not lock out your elbows.
muscles. A narrow grip will focus the weight on your upper chest and
anterior deltoid. A wide grip will focus the weight on your anterior and
medial deltoids.
113
PUSH PRESS (Quadriceps, Hamstrings, Gluteus Maximus, Calves, Deltoids,

Triceps, Upper Trapezius)
SPOTTER
RECOMMENDED
To avoid injury,
use little or no
weight on the
bar to begin
with.
CAUTION
their head.
focus in front.
overhand grip a little wider than shoulder-width apart. Bring the bar up
to rest upon your collar bone. This is the start position.
3. Hinge forward from your hips, slightly bend your knees and push down
through your heels and push your hips forward pressing the bar overhead
until you arms are halfway extended.
4. Pause when your legs are straight, and then complete the extension
of your arms while pushing right up onto your toes. (Do not lock out your
elbows)
5. Pause for a few seconds before bringing the bar back down to rest on
your collarbone in a slow controlled manner.
114
FRONT RAISE (Upper Pectorals, Anterior Deltoid)
CAUTION: This exercise is not recommended for anyone with Lower

Back problems.
focus in front.
2. With a straight back and slightly bent knees, grasp a barbell using an
overhand grip a little wider than shoulder-width apart.
3. With straight arms, stand upright bringing the bar up to rest upon your
thighs. This is the start position.
raise the bar with straight arms out and up until it reaches the level of
your shoulders.
To avoid injury, use little or no weight on

the bar to begin with.
115
UPRIGHT ROW (Deltoids, Upper Trapezius)
CAUTION: This exercise is not recommended for anyone with Shoul-

der Pain problems.
focus in front
4. With locked wrists and a strong back and core, exhale as you slowly pull
the barbell up to your central chest.
(To avoid shoulder strain, do not lift the bar any higher)
As you raise the bar, keep it close to your body and ensure your elbows
are always up higher than your wrists.
Vary your width of grip to target different angles of

the functioning muscles. A narrow grip will focus the
weight on your trapezius. A wide grip will focus the
weight on your deltoids.
116
BARBELL SHRUG (Upper Trapezius, Levator Scapula)
focus in front.
overhand grip a little wider than shoulder-width apart and return to standing.
3. With a strong back and core, keep your arms completely straight as
you shrug your shoulders straight up towards your ears. Do not rotate your
shoulders backward or use your arms to lift the bar.
4. Pause for a few seconds before bringing your shoulders back down to
the start position in a slow controlled manner.
5. A variation is to raise the barbell behind you back, grip with your palms
facing backward. Follow the same form as above, keeping your arms
straight and raising your shoulders straight up as far as you can go.
You can use wrist wraps during this exercise for

better grip. Stay hydrated throughout your workout.
117
ARMS
Flexors - BICEPS BRACHII, BRACHIALIS, BRACHIORADIALIS
Extensors– TRICEPS BRACHII
FOREARMS - Wrist and Finger

Flexors & Extensors
Biceps Brachii is a two-headed

muscle.
Triceps Brachii is a three-headed
muscle.
Be careful not to overstrain or

damage your wrist, elbow or shoul-
der joints.
Always use correct form and prog-
ress gradually, initially using light
weights, or simply using the weight
of the bar.
118
THE ESSENTIAL DUMBBELL & BARBELL GUIDE ARMS-BICEPS
BICEP CURL (Bicep Brachii, Brachioradialis, Brachialis)

1. Stand with your feet around shoulder-width
apart, switch your core on, focus in front.
2. With a straight back and slightly bent
knees, grasp a barbell with an underhand
grip a little wider than shoulder-width apart.
3. With straight arms, stand upright bringing
the bar up to rest upon your thighs. This is
the start position.
4. With locked wrists and a strong back and
core, exhale as you slowly bend your elbows
to curl the bar up towards your chest. Keep
your upper arms stuck to your body as you lift.
5. Pause for a few seconds before bringing
the bar back down to the start position in
a slow controlled manner.
6. Vary your width of grip to target different
angles of the functioning muscles.
A narrow grip will focus the weight on your
outer bicep.
A wide grip will focus the weight on your
inner bicep.
Keep your upper arms close against your body.

Exhale as you lift.
119
BICEP CURL USING EZ CURL (Bicep Brachii, Brachioradialis, Brachialis)
1. Stand with your feet shoulder-width apart, switch your core on, focus
in front.
2. With a straight back and slightly bent knees, grasp an EZ Curl barbell
with an underhand grip a little wider than shoulder-width apart.
3. With straight arms bring the bar up to rest upon your thighs.
This is the start position.
bend your elbows to curl the bar up towards your chest. Keep your upper
arms stuck to your body as you lift.
6. Vary your width of grip to target different angles of the functioning mus-
cles. A narrow grip will focus the weight on your outer bicep and brachialis.
A wide grip will focus the weight on your inner bicep.
EZ CURL BAR: The bar has a series of bends along

its body which, when gripped, create a different hand
position and therefore target different angles of the
functioning muscles during the exercise.
120
PREACHER CURL (USING EZ CURL) (Bicep Brachii, Brachioradialis, Brachialis)
To avoid injury, use little or

no weight to begin with.
1. Take a seat on a preacher bench

and rest your upper arms on the angled
pad. Switch your core on, focus in front.
2. Using an underhand grip, grasp the EZ Curl

bar around shoulder-width apart. (Start with little
or no weight to prevent strain on your elbows.)
3. With a strong straight back and no

movement in your upper arms, exhale and
curl up the bar towards your shoulders.
4. Pause for a few seconds before bringing

the bar back down in a slow controlled man-
ner until your arms are straight once more.
EZ CURL BAR: The bar has a

series of bends along its body
which, when gripped, create
a different hand position and
therefore target different angles
of the functioning muscles
during the exercise.
121
ISOLATION CURL (SEATED) (Bicep Brachii, Brachioradialis, Brachialis)
1. Take a seat on a flat bench and plant your feet on the ground about
shoulder width apart. Focus in front, switch your core on.
2. With at flat back, lean forward and place your elbows just above your
knees on your inner thighs. Keep your arms straight.
3. Grip a barbell with an overhand grip around shoulder-width apart.
4. With your elbows remaining fixed in position, curl up the bar until your
forearms are vertical.
5. Pause for a few seconds before bringing the bar back down in a slow
controlled manner until your arms are straight once more.
muscles. A narrow grip will focus the weight on your outer bicep. A wide
grip will focus the weight on your inner bicep. If you use an EZ Curl bar
you will increase the weight on the Brachioradialis.
Keep your head and neck in neutral alignment. Ex-

hale as you lift.
122
THE ESSENTIAL DUMBBELL & BARBELL GUIDE ARMS-TRICEPS
BENCH PRESS WITH UNDERHAND GRIP (Triceps, Anterior Deltoid)
SPOTTER
RECOMMENDED
1. Lie down on your back on a bench with your head supported, your back
flat and your feet planted hip-width apart on the floor or upon a stable
platform.
2. Grasp the bar with an underhand grip a little less than shoulder-width
apart.
3. Switch your core on, remove the bar from the rack and hold it with
4. Slowly lower the bar down until your arms are bent to 90 degrees and
your elbows are brought down close to the sides of your body.

planted on the bench. Keep your feet flat on the floor,
or on a solid raised platform.
123
TRICEP EXTENSION (STANDING) (Triceps)
SPOTTER
RECOMMENDED
1. Stand with your feet planted about shoulder width apart.

Focus in front, switch your core on.
2. With an overhand grip, grasp the bar a little less than shoulder-width
apart.
3. With slightly bent knees and a straight back; bring the bar up so you are
holding it overhead. Do not lock your arms completely out.
This is the start position.
4. Bend at your elbows and lower the bar down behind your head in a slow
controlled manner.
Try not to move your elbows and
upper arms during the exercise.
5. Pause for a few seconds before
slowly bringing the
bar back up to the start position.
Keep your back flat
and straight throughout.
As a variation, use a tricep bar,

holding it in a neutral grip.
124
TRICEP EXTENSION (SITTING) (Triceps)
SPOTTER
RECOMMENDED
1. Take a seat on a flat bench (or a bench with back support) and plant
your feet on the ground about shoulder width apart.
Focus in front, switch your core on.
2. With an overhand grip, grasp the barbell around shoulder-width apart.
3. Switch your core on and bring the bar up so you are holding it with
straight arms overhead. This is the start position.
4. Bend at your elbows and lower the bar down behind your head in a slow
controlled manner.
Try not to move your elbows and upper arms during the exercise.
5. Pause for a few seconds before slowly bringing the bar back up to the
start position. Keep your back flat and straight throughout.
6. As a variation, use an EZ Curl bar or a tricep bar.
Keep your upper arms as vertical as possible throughout.
125
TRICEP EXTENSION (LYING)(Triceps)
SPOTTER
RECOMMENDED
1. Lie on your back upon a bench with your head supported, your back flat
and your feet planted hip-width apart on the floor or on a stable platform.
2. With an overhand grip, grasp the barbell around shoulder-width apart.
3. Switch your core on and remove the bar from the rack, hold it with
straight arms above your chest.
4. Bend your elbows and lower the bar down behind your head in a con-
trolled manner. Try not to move your elbows and upper arms.
5. Pause for a few seconds before slowly pushing the bar back up to the
start position.
6. Lowering the bar behind your head focuses the weight on the long
head of your triceps. If you wish to target
your inner and outer tricep muscles, bring
the bar to your forehead instead of behind
your head, be sure to use a spotter for this
variation.
Keep the back of your head, your back, shoulders,

and buttocks firmly planted on the bench.
126
KICKBACK (Triceps)
1. Stand with a barbell placed on the ground behind you. Hinge forward
from your hips and squat down keeping a flat back.
2. Grasp the barbell with an overhand grip around shoulder-width apart.
Extend your knees so you are in a more shallow squat position and the
bar is running along the back of your knees.
3. Tilt your upper body forward about 30 degrees. Keep your back and
core strong, your head and neck in neutral alignment and your upper arms
stuck to your sides. This is the start position.
4. Exhale as you slowly extend your elbows until your arms straighten out
behind you.
Keep all other muscles still so you can correctly target your triceps.
5. Pause for a few seconds before slowly returning the bar to the start
position.
Keep your upper arms close against your

body. Keep your head and neck in neutral
alignment. Exhale as you lift.
127
THE ESSENTIAL DUMBBELL & BARBELL GUIDE ARMS-FOREARMS
WRIST CURL ON THIGHS (Wrist Flexors, Finger Flexors)

1. Sit on the narrow end of a bench with your
feet firmly planted pointing forward about a
foot apart.
2. Grip the barbell centrally with an underhand
grip, hands about 5 inches apart.
3. Switch your core on, focus in front and lean
forward so your elbows and forearms are resting
on your thighs. Your wrists should be just over
the end of your knees.
4. Allow the weight of the bar to extend your wrist
and open out your fingers until the bar is sitting
upon your fingertips. This is the start position.
5. Bring the bar back up by curling your fingers
and wrists in and upward.
Keep your forearms still throughout.
6. Pause for a few seconds before slowly lowering
the bar back down.
Your wrists are the only point of movement in this exercise.
REVERSE WRIST CURL ON THIGHS (Wrist Extensors, Finger Extensors)

1. Sit on the narrow end of a bench with your
feet firmly planted pointing forward about a
foot apart.
2. Grip the barbell centrally with an overhand
grip, hands about 5 inches apart.
3. Switch your core on, focus in front and lean
forward so your forearms are resting on your
thighs. Your wrists should be just over the end
of the bench.
4. Allow the weight of the bar to flex your wrist
and bend your fingers downward. This is the
start position
5. Bring the bar back up by extending your
wrists up and back. Keep your forearms still
throughout.
6. Pause for a few seconds before slowly lowering
the bar back down.
128
WRIST CURL ON BENCH (Wrist Flexors, Finger Flexors)

1. Straddle a bench with your feet planted on
each side. Grip the barbell centrally with an
underhand grip, hands about 5 inches apart.
2. Switch your core on and lean forward so
your elbows and forearms are resting on the
bench. Your wrists should be just over the end
of the bench.
3. Allow the weight of the bar to extend your wrist
and open out your fingers until the bar is sitting
upon your fingertips. This is the start position.
4. Bring the bar back up by curling your fingers
and wrists in and upward. Keep your forearms
still throughout.
5. Pause for a few seconds before slowly low-
ering the bar.
REVERSE WRIST CURL ON BENCH (Wrist Extensors, Finger Extensors)

1. Kneel on the floor with a bench lengthways
in front of you. Grip the barbell centrally with
an overhand grip, hands about 5 inches apart.
2. Switch your core on and lean forward so your
forearms are resting on the bench. Your wrists
should be just over the edge of the bench.
3. Allow the weight of the bar to flex your wrist
and bend your fingers downward. This is the
start position.
4. Bring the bar back up by extending your
wrists up and back. Keep your forearms still
throughout.
5. Pause for a few seconds before slowly low-
ering the bar.
129
WRIST CURL BEHIND BACK (Wrist Flexors, Finger Flexors)
1. Plant your feet about shoulder-width apart

2. Switch your core on, focus in front.
3. Grasp a barbell off a squat rack behind you. Use an overhand grip about
shoulder-width apart.
4. Allow the weight of the bar to extend your wrist and open out your fin-
gers until the bar is sitting upon your fingertips. This is the start position
5. Bring the bar back up by curling your fingers and wrists in and upward.
Keep your arms and body straight and still throughout.
6. Pause for a few seconds before slowly lowering the bar back down.
To make the exercise more intense, keep your

hands from touching your body. Your hands
will naturally want to be against your body as
you start to tire, try to avoid this.
130
REVERSE CURL (Biceps Brachii, Brachialis, Brachioradialis, Wrist Extensors)
focus in front.
4. With your upper arms fixed against your sides, exhale as you curl up the
barbell until your forearms are vertical.
5. Pause for a few seconds before lowering the bar slowly back down to
your thighs.
6. You can also use an EZ Curl bar, or vary the width of your grip to target
specific muscles.
A narrow grip will focus the weight on your Brachioradialis.
Keep your shoulders back and down. Fix your elbows

close by your sides throughout.
Do not rock back and forth or swing the weight upward.
131
BARBELL WORKOUTS
There are infinite Barbell workouts that you can follow and it is always good
to find one that suits your individual goals, your current levels of strength
and knowledge and your preferred style of training.
Practise each exercise individually until you have

perfected your form, before trying to do a complete
workout.
When constructing a workout you should think about the sport or activity
that you are training for, and try to mimic the movements of that sport.
This form of functional training will produce more effective results.
To create a balanced workout, select exercises that focus on all areas of

the body - The Legs, The Chest, The Back and The Core
Do not build a long or complex routine when begin-

ning your barbell training, even a small selection
of exercises, performed correctly, will give you an
effective full body workout.
• Read all the ‘safe training strategies’ and how to ‘construct an effective
fitness program’.
• Warm up and cool down with stretches and/or light cardio.
• Construct the number of repetitions and sets to suit your goals:
For strength (power), 2-6 repetitions, rest between sets up to 2 minutes.
For hypertrophy (size) 8-12 repetitions, rest between sets up to 2 minutes.
For endurance, 20-40 repetitions, rest between sets, 30 seconds.
• Complete 3 sets of each exercise, aiming to fatigue your muscles in
the last few reps of the 2nd and 3rd set. If you are easily completing all
three sets (With good form) then move up to a higher weight. If you are
struggling to complete a set, drop down a weight level.
• Do not continue if your muscles fatigue or you feel your form suffering.
• NEVER CONTINUE TRAINING IF YOU FEEL ANY PAIN
132
SUGGESTED WORKOUT 1
SPOTTER
RECOMMENDED
STATIC LUNGE (Pg

DEADLIFT (Pg 88)
94)
T-BAR ROW (DOUBLE

PULLOVER (Pg 103)
HANDED) (Pg 109)
MILITARY PRESS
BICEP CURL (Pg 119)
(Pg 113)
TRICEP EXTENSION
SIDE BENDS (Pg 99)
(Pg 124)
133
SUGGESTED WORKOUT 2
SPOTTER
RECOMMENDED
FRONT SQUAT (Pg DYNAMIC LUNGE

90) (Pg 95)
CALF RAISE (Pg BENCH PRESS (Pg

97) 104)
BENT OVER ROW UPRIGHT ROW (Pg

(Pg 110) 116)
PREACHER CURL
KICKBACK (Pg 127)
(Pg 121)
ABDOMINAL ROLLOUT (Pg 100)
134
THE ESSENTIAL
DUMBBELL & BARBELL GUIDE
Content and illustrations by:

The Essential Collection Team
With special thanks to:
Cat Davidson
Brad Moriarty
Phil Eton
Brendan Rieger
Local and International Distributors wanted.

Please contact info@theessentialcollections.com to register your interest.
www.theessentialcollections.com

Dokumen.pub the Essential Barbell Amp Dumbell Guide

Uploaded by

Copyright:

Available Formats

Dokumen.pub the Essential Barbell Amp Dumbell Guide

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Dokumen.pub the Essential Barbell Amp Dumbell Guide

Uploaded by

Copyright:

Available Formats

THE ESSENTIAL DUMBBELL &

Hello, our names are Emma and Grant.

SUGGESTED DUMBBELL WORKOUTS 76-78

Some dumbbell exercises are compound, targeting multiple muscle groups.

Some barbell exercises are compound, targeting multiple muscle groups.

BENEFITS OF STRENGTH TRAINING

CONSTRUCTING A FITNESS PROGRAM

• Take measurements/photographs before you begin

• Try to complete a strength training session every

• Each strength session should last from half an hour

• Construct the number of repetitions and sets

• Complete 3 sets of each exercise, aiming to fatigue your muscles

• Follow all safety guidelines; warming up, stretching, cooling down,

• Practise your form, be slow and controlled, watch

• To ensure your muscles get the stimulation

• Alter your workouts every few weeks, even if

Weight on the scale

Using a BMI chart

NEVER CONTINUE TRAINING IF YOU FEEL PAIN

SAFE TRAINING STRATEGIES

Stay hydrated throughout your workout

After your work out, cool down

Rest and Recovery

Follow good nutritional habits

• If you give a muscle or tendon greater range of motion when it is

• Stretching weaker muscles as well as

• When you increase the flexibility of the

It is recommended for most athletes to use static stretching as it is least

• Gently warm up the body prior to stretching.

CHIN GLIDE (Neck Extensors)

NECK ROTATION (Neck Rotators)

LATERAL NECK FLEXION

TRICEP STRETCH (Triceps Brachii)

BICEP STRETCH (Biceps Brachii, Forearm)

DELTOID BAND STRETCH (Deltoids, External Rotators, Triceps)

CHEST STRETCH (Chest, Anterior Deltoid)

PECTORAL TOWEL STRETCH (Chest, Anterior Deltoid, Biceps)

OVERHEAD STRETCH (Latissimus Dorsi, Triceps)

EXERCISE-BALL ARCH (Abdominals, Chest, Shoulders, Spine)

CROSS-OVER KNEE (Gluteus Maximus, Erector Spinae, Obliques)

PIRIFORMIS STRETCH (Piriformis)

GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus)

GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus)

LOWER BACK STRETCH (Erector Spinae, Latissimus Dorsi)

CROSSED BACK STRETCH (Trapezius, Rhomboids, Erector Spinae)

UPPER BACK STRETCH (Rhomboids, Deltoids, Trapezius, Latissimus Dorsi)

HIP STRETCH (Iliopsoas, Rectus Femoris, TFL, Obliques, Erector Spinae)

SUPINE HAMSTRING STRETCH (Hamstrings)

HAMSTRING STRETCH (Hamstrings, Gastrocnemius)

STANDING QUAD STRETCH (Quadriceps, Hip Flexors)

LONG ADDUCTOR STRETCH (Gracilis, Adductors Magnus, Brevis, Longus)

SHORT ADDUCTOR STRETCH (Pectineus, Adductors Magnus, Brevis, Longus)

GASTROCNEMIUS CALF STRETCH (Gastrocnemius)

CALF STRETCH (Gastrocnemius, Soleus)

BENEFITS OF USING DUMBBELLS

Before attempting overhead exercises, individuals with lower back or

• ADJUSTABLE SPINLOCK DUMBBELLS

• ADJUSTABLE INTERLOCKING DUMBBELLS

• A FID BENCH ( FLAT / INCLINE/ DECLINE )

• A TOWEL & WATER BOTTLE