Lie back on an incline bench with dumbbells at chest level. Press the weights up until arms are straight, then lower slowly back down with control.

Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced: 25-45+lb dumbbells

*Modification: you can use a barbe...

Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

Weight Recommendations:

Beginner: 5-10lbs
Intermedi...

Stand tall and hold one dumbbell with both hands and press it overhead until arms are fully extended. Keeping your elbows close to your ears, slowly bend at the elbows to lower the dumbbell behind your head. Press the weight back up to the starting position, engaging your triceps throughout.

Wei...

Stand tall holding a dumbbell in each hand at your sides. With straight arms, lift the dumbbells in front of you to shoulder height for a front raise, then lower them back down.

Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-30lb

Advanced: 35-45lb

Start with a single arm curl across your body to the opposite shoulder, then on the opposite side.

Weight Recommendation:
Beginner: 3-7lbs

Intermediate: 10-15lbs
Advanced: 20-50+lbs

Get in a modified side plank with your bottom knee bent and stacked under your hip. Keep your hips lifted and core engaged.