Squat with a dumbbell goblet Under the handle of a dumbbell, grasp it with both hands. Push your hips back and squat down until your hips are parallel to the floor while maintaining the most upright posture possible.
Finish by flexing your quadriceps and glutes as you drive through your heels and stand back up. Do eight to ten repetitions.
Pulldowns of the Lat Hold the lat pulldown bar just outside your shoulders, palms facing away from you. Squeeze your lats at the very bottom of the movement as you lean back a little and use your elbows to pull the bar down towards your sternum.
On the ascent, resist while keeping your lats taut. Before doing another rep, allow your shoulder blades to rise to get a good stretch at the very top. Perform 8–10 repetitions.
Shoulder Press with Dumbbells Standing Place the dumbbells next to your shoulders to begin. Squeeze your glutes and maintain a tight core as you raise the dumbbells, flexing your triceps and shoulders at the top.
Reverse Lunge with Dumbbell Maintain a tight core and a tall chest while standing with your feet together and holding two dumbbells at your sides.
After that, take a step back with one foot, firmly planting your back foot and bending your knee to gently touch the floor. To get back to the starting position, stand with your feet together and drive through your front heel. Perform ten repetitions per leg.
Hammer curls using dumbbells Hold a pair of dumbbells in a neutral grip with both hands facing one another.
Curl the weight up while maintaining a pulled-back posture and flexing your biceps and forearms. Squeeze firmly at the top and then resist as you descend. Do 10–12 repetitions.