Exercises With Free Weights
If you have some dumbbells around, you can try these exercises:
Rear Dumbbell Fly: First you need to stand with your knees a little bent. Bend your upper body forward and make sure it’s parallel to the floor. Hold a dumbbell of your choosing in each hand, and extend your hands so that they are below your shoulders. Then lift your arms as high and bring them down. Repeat for as many reps as you can.
Dumbbell Hammer Curl: Sit comfortably on a workout bench or chair. Hold a dumbbell in each hand by your hips. Bring one arm up while making sure your wrists are in a neutral position and your thumbs are pointing to the sky. Bring your arm back down and repeat with the other arm.
Dumbbell Shoulder Press: Put a weight bench in an upright position and sit back. With a dumbbell in each hand, push them up over your head. Make sure they are at ear height and that your arms are at a 90º angle. Then bring the weights up over your head, and back down. Repeat.
Concentration Curl: Sit on a chair or weight bench with your legs open. Take a dumbbell in one hand and lean your arm against your inner thigh. Curl your arm with the dumbbell to your chest and release it when your arm is straight. Do this with both arms.
Incline Dumbbell Press: Lay on a weight bench that is at a 45º degree angle. Hold a dumbbell in each hand and arch your back. With your feet pressed to the floor, push the dumbbells upwards from your chest till they meet over your head. Lower them back to your chest and repeat.