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Steps:

• Let the barbell being supported on top of the traps. The chest must be up and the head to be facing forward. Then try to adopt in a hip-width stance with your feet turned out as needed.
• Then while descending by flexing your knees, or refraining from moving your hips back as much as possible. This also need the knees to travel forward. Ensure that they stay aligned with your feet. The main goal is to keep your torso as much upright as possible.
• Now try to continue to the way down, keeping your weight on front of your heel. At this moment the upper legs contact with the lower legs can reverse the motion, driving the weight up.

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Steps:

• First lie down on a bench with a dumbbell in your hands resting on the top of the thighs. The palms of your hands must face each other.
• Then, while using the thighs try to raise the dumbbells up. Remember to lift the dumbbells one at a time so that to hold them in front of the shoulder width.
• Once when at shoulder width, try to rotate the wrists forward. So that your palms of the hands face away from you. The dumbbells must be just to the one side of the chest, with the upper arm as well as the forearm creating an angle of 90 degrees. Also be sure to maintain a full control of dumbbells all times. This can be your start pose.
• Then, while breathing out, you can use your chest to push the dumbbells up. Lock the arms at the top of the dumbbell lift and squeeze the chest. Try to hold for a second and then begin to come down slowly.
• Try to repeat this movement for a prescribed amount of your training.

Caution:

• When done, remember to not drop the dumbbells next to you. As it can be dangerous to the rotator cuff in the shoulders and other working out.
• Just lift the legs from the floor, bending the knees, then twist the wrists so that the palms of the hands that are facing each other and place the dumbbells on top of the thighs.
• When both the dumbbells are touching the thighs simultaneously try to push the upper torso up and also perform a slight kick a little forward with the legs.
• By doing this type of combined movement, can help you get back into a sitting pose with both dumbbells on top of the thighs. At around this moment you can place the dumbbells onto the floor.

Steps:

• While you are holding a dumbbell in each of your hand, first sit on a military press bench or a utility bench which has back support. Now place these dumbbells upright on top of the thighs.
• Raise the dumbbells to your shoulder height – one at a time by using your thighs to help propel it up in a position.
• Be sure to rotate the wrists so that the palms of the hands face forward. This can be the start pose.

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• Now, while exhaling, push the dumbbells up until they touch at top.
• Then, after a pause at the top in a contracted position, slowly lower your weights back to the down or to the starting position.
• Now repeat for a recommended amount of repetitions.

Steps:

• First choose a flat bench and then place your dumbbell on each of the side.
• Place your right leg on top of the end of your bench. Now bend the torso forward from your waist until the upper body is parallel from the floor, and place the right hand on the other end of the bench for more support.
• Now use your left hand to pick up the dumbbell from the floor and hold on to the weight while keeping the lower back straight. The palm of your hand should face the torso. This can be the start pose.
• Now pull the resistance straight up to the side of the chest. Remember to keep the upper arm close to the side and keep the torso stationary. Always remember to breathe out as you perform this step.

Tip: Try to concentrate on squeezing your back muscles once when reach to the full contracted position. Also, be sure that the force is performed with the back muscles and not with the arms. Finally, the upper torso must remain stationary and only the arms must move. The forearms must not do any other work except for holding the dumbbell; therefore try not to pull the dumbbell up using your forearms.

• Lower your resistance straight down to your start pose. Remember to breathe in as you perform this step.
• Repeat the exercise for a specific amount of the repetitions.
• Now switch the sides and repeat again with other arm.

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Note:

It is recommended that these exercises must be practiced under the supervision of a trained professional.