Dumbbells

Lay on your back either on the floor or using a bench. Hold the dumbbells directly above the chest with a slight bend in the elbows (keep this slight bend locked in position throughout the movement). Open the arms out to the side. When the upper arms are parallel to the floor return to the start position.

Stand with feet hip width apart. Whilst holding the dumbbells bend at the hips maintaining spinal neutral as you do so. Begin the exercise by puling the dumbbells to beside the lower ribs with elbows pointing backwards. Then lower the arms back to the start position.

Standing with feet hip-width apart, bend at the hips so chest is almost parallel with the floor. Maintain spinal neutral throughout this movement. With a slight bend in the elbows open arms out to the sides. Raise to shoulder height ,before returning to the start position.

Performed either seated or standing. Hold dumbbells slightly outside shoulder width. Press overhead with the elbows facing outwards throughout the movement. Then return to shoulder position.

Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout. When arms are parallel to floor, slowly lower back and repeat.

Stand upright, knees slightly bent & shoulder-width apart. Hold dumbbells at sides with palms facing forward. Keeping your elbows locked to your sides, curl the arms bringing the dumbbells to shoulder height. Then return to the start position.

Cup the dumbbell in both of the hands just beneath one of the end plates. Keeping elbows above shoulder position extend the arms above the head. Then return to the start position.

Hold the dumbbells to your side. Stand with your feet hip width apart, and toes turned slightly out. Making sure that your knees travel in a straight line with your big toe, bend at the knees and begin to squat down keeping the load in your heels. Once your thighs are approximately parallel with the floor return to the start position.

Hold the dumbbells to your side. Stand in a split stance, feet hip-width apart, with the front knee over the ankle joint and the rear knee slightly behind the hip position. Bend the knees and lower the back knee towards the floor. Stop with the rear knee 2-3 cm's above the floor and 90 degrees formed in both knee joints. Press through the heel of the front foot and return to the start position.