cable chest fly

Start by lying flat on a bench with a dumbbell in each hand. Hold the dumbbells at chest level with your palms facing forward. Engage your core and press the dumbbells upward until your arms are fully extended.

Dumbbell Bench Press

DB Skullcrushers

Stand up straight with a dumbbell in each hand at arm's length. Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder. Lower to original position and repeat with opposite arm

Dumbbell Curl

Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out. Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.

Barbell Reverse Curl

Barbell Standard Curl

Barbell Close-Grip Bench Press

Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out. Stop the bar a few inches from your forehead and extend your elbows back up.

upper body - repeat

upper body - repeat

movements

nicholas mckenzie