Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!

Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advance...

Lie on a bench (or the floor) with a dumbbell in each hand, arms extended above your chest, palms facing each other. With a slight bend in your elbows, slowly open your arms wide until the weights are level with your chest, then bring them back together over your chest.

Weight Recommendations:
B...

Hold a dumbbell in each hand and hinge forward at the hips, keeping your back flat and core engaged. Row one arm up toward your ribcage, lower it, then row the other arm. Follow with a double row, pulling both dumbbells up together before lowering with control. Repeat the sequence.

Weight Recomm...

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

Raise the dumbbells up and into an "L" shape: one directly in front of you, one to the side! Rest and alternate to the opposite side.

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!

Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!

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

Advanced: 35-45lb