Exercise Glossary
An alphabetical list of exercises with written descriptions.
A
Alternating Bicep Curls -
Stand tall with a dumbbell in each hand at your sides. Curl one weight up toward your shoulder while keeping your elbow close to your body and your palm facing up (supinated position), then lower and switch sides. Alternate arms with control.
Alternating Curtsy Lunge -
Stand tall with your feet hip-width apart. Step your right leg diagonally behind your left, lowering into a lunge as your right knee drops toward the floor. Push through your front heel to return to standing, then repeat on the other side. Tip: Keep your core engaged for balance!
Alternating Plank Openers -
In a high plank, rotate one arm up toward the ceiling, opening the chest, then return to plank and repeat on the other side.
Alternating V-Ups -
Lie on your back with arms overhead. Raise one leg and the opposite arm to meet in the middle, lifting your shoulder blades off the floor. Alternate sides.
B
15s Bear Plank / 15s High Plank -
Hold a bear plank (knees hovering under hips) for 15 seconds, the transition into a high plank hold for another 15 seconds. Repeat as needed.
Banded Bird Dog Crunch -
With a band around your knees, start in tabletop position. Extend one arm and the opposite leg, then bring them in to crunch. Keep tension on the band.
Banded Glute Bridge -
Same as a regular glute bridge, but with a resistance band above your knees. Keep knees pressing outward as you lift your hips.
Banded Squats -
Place a resistance band around your thighs. Perform a squat while pressing your knees slightly outward to keep tension in the band.
Bear Stance Plank -
Start on all fours with your wrists under shoulders and knees under hips. Lift your knees a few inches off the ground, keeping your back flat and core tight.
Bear Stance Plank Shoulder Taps -
Start on all fours with your wrists under shoulders and knees under hips. Lift your knees a few inches off the ground, keeping your back flat and core tight—this is your bear stance. While keeping hips stable, lift one hand to tap the opposite shoulder, then switch sides. Tip: Move slow and controlled to avoid rocking.
Bent Over Row, Curl, Press -
From a hinge position, perform a row. Stand and transition into a bicep curl, then press overhead. Return to start and repeat.
Bent Over Row Neutral Grip -
Hold a dumbbell in each hand with palms facing each other (neutral grip). Hinge at the hips, keeping your back flat and chest slightly lifted, so your torso is at about a 45-degree angle. Let the weights hang beneath your shoulders, then pull them up toward your ribcage, squeezing your shoulder blades together. Lower back down with control. Tip: Keep your core tight and elbows close to your body throughout the movement to protect your lower back and target your lats!
Bent Over Row Overhand Grip -
Hold a barbell or dumbbells with your palms facing down (overhand grip). Hinge at the hips with a flat back and slight bend in your knees, letting the weights hang below your shoulders. Pull the weights toward your upper waist or lower ribs, keeping elbows flared slightly out. Squeeze your shoulder blades together at the top, then lower slowly.Tip: Focus on leading with your elbows and keeping your torso stable—this grip targets your upper back and rear delts more!
Bent Over Row + Tricep Kickback -
Start by holding a dumbbell in each hand, palms facing your body, and hinge at the hips with your back flat. Row the dumbbells toward your torso, squeezing your shoulder blades together. At the top of the row, extend your elbows back into a tricep kickback, fully straightening your arms. Lower the weights back to the starting position, then repeat. Tip: Focus on keeping your upper arms still during the tricep kickback to isolate the triceps, and ensure a controlled row to engage your back muscles properly!
Bent Over Row Underhand Grip -
Hold a dumbbell or barbell with your palms facing up (underhand grip). Hinge at the hips, keeping your back flat and chest lifted. Let the weights hang beneath you, then pull them toward your lower ribs, keeping elbows close to your body. Squeeze your shoulder blades at the top, then lower with control. Tip: The underhand grip emphasizes your biceps a bit more—keep your core tight and avoid shrugging your shoulders.
Bicep Curls -
Hold dumbbells with palms facing up. Curl the weights toward your shoulders, keeping elbows close to your sides, then lower with control.
Bicep Curl + Isometric Hold -
Start with a dumbbell in each hand, palms facing forward. Hold one arm at 90 degrees (elbow bent) while the other arm lowers and completes full reps. After a set number of reps, switch arms so the other side holds while the opposite side works. Tip: Keep your elbows close to your sides and engage your core—this combo burns out your biceps and builds endurance!
Bicep Curl To Wide Curl -
Perform a standard bicep curl, then rotate externally and perform a wide curl. Alternate between the two variations.
Bird Dog Pulse -
From tabletop, extend one arm and opposite leg. Once extended, pulse the leg and arm up and down slightly.
Bird Dog -
On hands and knees, reach opposite arm and leg, then return to start. Focus on: slow and steady movement, no wobble. Keep core engaged.
Bodyweight squats -
Stand with feet shoulder-width apart. Lower hips back and down, then press through your heels to stand. Focus on: controlled depth, knees tracking over toes.
B-Stance RDL -
Stand tall with one foot slightly behind the other (heel lifted). Hinge at your hips, lowering your torso while keeping your front knee soft and your back straight. Return to stand. Focus on: loading the front leg while keeping the movement slow and controlled—should feel like a single-leg deadlift with a kickstand.
Bulgarian Split Squats -
Place one foot behind you on an elevated surface like a bench or box. Lower your back knee toward the ground while keeping your front knee aligned over your ankle. Push through your front heel to return to standing. Tip: Keep your torso upright and core tight throughout the movement.
C
Cat-Cow -
Start on all fours with hands under shoulders and knees under hips. Inhale as you drop your belly and lift your chest (cow), then exhale as you round your back toward the ceiling (cat). Focus on: slow, fluid movement and full breaths to open the spine.
Child’s Pose -
Sit back on your heels, arms stretched forward on the floor, forehead resting down. Breathe deeply. You can move your hands to the left and right to feel the stretch more down your lats. Focus on: lengthening through the spine, relaxing your low back and hips.
Cross Body Bicep Curls -
Hold dumbbells by your sides. Curl the weight across your body toward the opposite shoulder, focusing on squeezing the bicep. Alternate arms.
D
Deadbug -
Lie on your back with your arms extended straight above your shoulders and your knees bent at 90 degrees over your hips (like a tabletop position). Slowly lower your right arm and left leg toward the floor at the same time, keeping your back flat and core engaged. Return to the starting position, then switch sides. Tip: Move slowly and only extend as far as you can while keeping your lower back pressed into the floor—this is key for core activation and stability!
Donkey Kicks -
From tabletop, lift one leg with the knee bent at 90º, driving your heel toward the ceiling. Squeeze your glute and lower with control.
Double Leg RDL (Romanian Deadlift) -
Stand tall with a dumbbell in each hand in front of your thighs, palms facing you. With a slight bend in your knees, hinge at the hips and slowly lower the weights down the front of your legs, keeping your back flat and core engaged. Stop when you feel a stretch in your hamstrings, then drive through your heels to return to standing. Tip: Keep the weights close to your body and focus on the hip hinge, not a squat—this targets your hamstrings and glutes!
Double Leg RDL, Curl, Squat, Press -
Combine four moves: Perform a Romanian deadlift, then a bicep curl, move into a squat, and finish with an overhead press — all in one fluid sequence.
Dumbbell Swings / Kettlebell Swings-
Start with your feet shoulder-width apart and the weight (dumbbell or kettlebell) held with both hands in front of you. Hinge at the hips and swing the weight back between your legs, then drive your hips forward to swing it up to chest height. Let the weight swing back down as you hinge again, keeping the movement powerful and controlled. Tip: This is a hip-driven move, not a squat! Keep your core tight, chest up, and use your glutes to power the swing.
E
Elbow To Knee Crunch -
Stand upright with your hands lightly behind your head or holding a weight in front of your chest. Rotate your torso to the left and bring your left elbow toward your right knee in a controlled crunching motion. Return to start and repeat on the same side. Tip: Keep your core engaged and move with control—avoid pulling on your neck or using momentum. This is a great standing ab move that also challenges your balance!
F
Figure Four Stretch -
Lie on your back, cross one ankle over the opposite knee. Pull the bottom leg toward your chest to stretch the glutes and hips. Focus on: keeping the neck relaxed and gently drawing the leg in.
Fire Hydrant -
In tabletop, lift one bent knee out to the side, keeping hips level. Pause, then return to start. Great for glute medius activation.
Flat Back Bicycles -
Lie on your back with your hands behind your head and legs lifted in a tabletop position. Press your lower back firmly into the floor. Extend one leg out while twisting your torso to bring the opposite elbow toward your bent knee. Keep your back flat and core engaged as you alternate sides in a controlled, steady rhythm. Tip: Move with intention—not speed—and focus on keeping your shoulders off the ground and your lower back glued down for max core engagement!
Flat Back Openers -
Lay with your back flat on the ground and tuck your elbows and knees together. Extend arms straight above your head and legs out flat. Then return the the start position. Tip: Keep your spine pressed into the ground to hold proper core tension. If your back is arching you are more likely to injure yourself.
Forwards & Backwards Bandwalks -
Place a resistance band around your thighs or ankles. Slightly bend your knees and take small, controlled steps forward and backward at about a 45º angle while maintaining tension in the band.
Front Squats -
Hold weights at shoulder height with elbows up. Lower into a squat, keeping chest lifted and core engaged, then drive through your heels to stand.
G
Glute Bridge -
Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms by your sides. Press through your heels to lift your hips off the ground, squeezing your glutes at the top. Your body should form a straight line from shoulders to knees. Pause, then slowly lower back down with control.Tip - Avoid arching your lower back—keep your core engaged and the movement focused on your glutes.
Glute Bridge Hold -
Lie on your back with knees bent, feet flat. Lift hips and squeeze glutes, holding at the top. Focus on: strong glute squeeze, neutral spine, and steady breathing throughout.
Glute Bridge Hold & Chest Press -
Lie on your back with knees bent and feet flat. Lift hips into a glute bridge and hold while performing dumbbell chest presses.
Glute Bridge Hold + Over Head Extension -
Lie on your back with your knees bent, feet flat on the floor, and a dumbbell held with both hands above your chest. Press through your heels to lift into a glute bridge, keeping hips high and core engaged. While holding the bridge position, slowly lower the dumbbell behind your head, keeping your arms straight, then bring it back overhead. Tip: Keep your hips lifted and squeeze your glutes the entire time—this move works your glutes, core, and lats all in one!
Goblet Squat -
Hold a dumbbell or kettlebell close to your chest with both hands, elbows pointing down. Stand with your feet slightly wider than hip-width apart. Lower into a squat by pushing your hips back and bending your knees, keeping your chest tall and the weight close to your body. Drive through your heels to return to standing. Tip: Keep your elbows inside your knees at the bottom of the squat and brace your core for better stability and posture!
H
Hammer Curl & Cross Body Curl -
Perform a double arm hammer curl (palms facing in) and 2 cross-body curls (dumbbell across chest toward opposite shoulder).
High Plank Hold -
Hold a pushup position with shoulders stacked over wrists, legs straight, and core tight. Keep your body in a straight line from head to heels.
High Plank Shoulder Taps -
Start in a high plank. While keeping hips stable, lift one hand to tap the opposite shoulder. Alternate sides.
I
J
K
1/2 Kneeling Rotation To Press -
Kneel with one leg forward. Holding a dumbbell, rotate your torso toward the front leg and reach across the body with the outside arm. Retract your arm and press the weight overhead. Return and repeat.
Kneeling Side Plank w/ Leg Hold -
From a kneeling side plank position, extend your top leg straight and hold it up parallel to the ground while keeping your core engaged.
Kettlebell Swings / Dumbbell Swings -
Start with your feet shoulder-width apart and the weight (dumbbell or kettlebell) held with both hands in front of you. Hinge at the hips and swing the weight back between your legs, then drive your hips forward to swing it up to chest height. Let the weight swing back down as you hinge again, keeping the movement powerful and controlled. Tip: This is a hip-driven move, not a squat! Keep your core tight, chest up, and use your glutes to power the swing.
L
90º Lateral & Front Raise -
With a dumbbell in each hand, raise one arm to the front and the other to the side, both to shoulder height. Keep elbows slightly bent and core engaged.
Lateral Band Walks -
Place a resistance band around your thighs or ankles. Slightly bend your knees and step side to side, keeping tension on the band the entire time.
M
N
Narrow Front Squat -
Hold a pair of dumbbells at shoulder height with palms facing in. Stand with your feet hip-width or slightly narrower. Keep your chest lifted and core engaged as you lower into a squat, keeping your knees tracking over your toes. Drive through your heels to return to standing. Tip: The narrow stance targets your quads more—keep your torso upright and elbows up to maintain good form!
O
Overhead Marches -
Hold weights overhead and march in place, lifting knees high while keeping the arms extended and core tight.
Overhead Tricep Extension -
Stand or sit with a dumbbell held in both hands, arms fully extended overhead. Keep your elbows close to your head and lower the dumbbell behind your head by bending your elbows. Once your forearms are parallel to the ground, extend your arms back up to the starting position, focusing on contracting your triceps. Tip: Keep your core tight and avoid flaring your elbows out—this will help target the triceps more effectively and protect your shoulders.
P
Plank Mt. Climbers -
Start in a high plank position. Drive one knee toward your chest, then switch legs in a running motion. Tip: Keep your hips low and back flat for maximum core engagement.
Plank Reach Backs -
Start in a high plank. Reach one hand back toward the opposite foot, then return to plank and alternate sides.
Plank Row -
Hold a dumbbell in each hand in a plank position. Row one arm at a time by pulling the weight toward your ribcage while keeping hips square.
Plank Shifters -
Start in an elbow plank and shift your entire body forward and back, keeping core tight and hips level.
Pushups -
Start in a high plank position. Lower your chest toward the floor, keeping elbows at a 45º angle, then push back up to plank. Modify on your knees if needed.
Q
R
Reverse Flys -
From a hinged position with a dumbbell in each hand, extend your arms out to the sides in a wide arc, squeezing your shoulder blades together at the top. Tip: Keep a soft bend in the elbows and avoid using momentum.
Reverse Lunge -
Step one foot back and lower into a lunge, front knee over ankle. Push through the front heel to return to standing.
Reverse Lunge to Knee Drive -
Step back into a lunge, then drive the back knee up toward your chest as you stand.
Reverse Lunge w/ Weight @ Shoulder -
Hold one or two weights at shoulder height and step back into a lunge. Maintain the weight position and alternate legs.
Reverse Tucks -
Lie flat on your back with your arms by your sides. Bring your knees toward your chest while lifting your hips slightly off the ground. Slowly lower your legs back to the starting position with control, keeping your core engaged throughout. Tip: Keep the movement slow and controlled, focusing on using your lower abs to lift your hips rather than relying on momentum!
S
1.5 Sumo Squats -
Start by standing with your feet wider than shoulder-width apart, toes pointed out at a 45-degree angle. Lower into a deep squat, keeping your chest lifted and core engaged. Once at the bottom, rise halfway up, then lower back down into the squat position. Finally, stand fully upright, completing one rep. Tip: Keep your knees tracking over your toes throughout the movement and focus on squeezing your glutes at the top to maximize the burn in your legs and hips!
Side-lying abduction -
Lie on your side with legs stacked. Lift the top leg toward the ceiling, leading with your heel. Lower with control. Focus on: squeezing the glute at the top, keeping hips stacked, and avoiding rolling backward.
Side Lunge To Curtsy Lunge -
Step out to one side for a side lunge, keeping the opposite leg straight. Pass center and, then step that same leg into a curtsy behind the opposite leg. Repeat before switching sides.
Side Plank Crunch -
Start in a side plank position, either from your knee (easier) or feet (harder), with your body in a straight line and your elbow directly beneath your shoulder. Engage your core and bring your top knee and top elbow together, crunching your side. Extend arm and leg back out, then repeat the movement. Tip: Keep your hips lifted throughout the movement and focus on engaging your obliques for the crunch,
Side Plank Hold -
Start by lying on your side with your elbow directly beneath your shoulder and legs extended straight. Lift your hips off the ground, forming a straight line from your head to your feet. Engage your core, glutes, and legs to hold the position, keeping your body stable and your hips lifted. Tip: Keep your neck neutral and avoid letting your hips drop—maintaining a strong, straight line from head to heels is key for maximizing the core engagement!
Side Plank Shoulder Press -
Hold a dumbbell in your top hand in a side plank. Press the weight straight up (perpendicular to you), then lower with control. Repeat on both sides.
Single Arm March -
Hold a dumbbell in one hand at shoulder height or overhead. While standing tall, march in place, lifting each knee to hip height one at a time. Tip: Focus on balance and keeping your core stable as you move.
Single Leg + Bicep Curl -
Stand on one leg with a dumbbell in each hand, palms facing forward. Engage your core and lift one leg slightly off the ground. While balancing, curl the dumbbells toward your shoulders, focusing on squeezing your biceps at the top. Slowly lower the weights back down and repeat, keeping your balance throughout the movement. Tip: Keep your chest lifted and core engaged to help with stability, and avoid using momentum—slow and controlled movements will work the muscles more effectively!
Single Leg RDL -
Stand on one leg, holding a dumbbell. Hinge at the hips while extending the other leg back, lowering the weight toward the floor. Return to standing and repeat.
Standing Hamstring Stretch -
Stand tall and place one heel on a bench or sturdy surface in front of you. Keep both legs straight and slowly hinge at your hips to increase the stretch. Focus on: keeping your spine long, chest lifted, and toes pointing straight up for a deep stretch in the back of the thigh.
Standing Quad Stretch -
Stand facing away from your bench or surface and place the top of one foot on it, bending the knee. If you do not have a surface high enough, you can hold your shoe laces with your hand. Focus on: tucking your pelvis slightly to feel the stretch in the front of the thigh and hip, while keeping your core engaged and chest lifted.
Standing Sideways Hamstring Stretch -
Stand next to your elevated surface and place one heel on it so your leg is extended out to the side (lateral position). Keep both legs straight and gently lean into the stretch. Focus on: feeling the stretch in your inner thigh and hamstring while keeping your hips square and torso upright.
Skull Crusher Deadbug -
Lie on your back with arms and legs raised. Perform a skull crusher. Bending at the elbows to lower weights toward your head, while simultaneously extending one leg. Alternate legs.
Squat & Curl -
Hold dumbbells at your sides and perform a squat. As you rise, perform a bicep curl. Repeat with fluid motion.
Squat Jacks -
Begin standing with feet shoulder width apart. Squat then propel yourself into a jump, bring your feet together and tap the group quickly in a pencil jump position before jumping again to return to start. Repeat quickly and with control.
Squat & Overhead Press -
Hold dumbbells at shoulder height. Squat down, keeping your chest lifted and weight in your heels. As you stand up, press the dumbbells overhead. Tip: Engage your core and avoid arching your back during the press.
Straight Arm Kick Backs -
Start by standing with your feet hip-width apart, holding a dumbbell in each hand. Hinge at the hips with a slight bend in your knees, keeping your back flat and chest lifted. Extend your arms straight behind you, palms facing down, and squeeze your triceps at the top of the movement. Slowly lower the dumbbells back to the starting position with control. Tip: Keep your arms straight throughout the movement, and focus on engaging your triceps without swinging or using momentum!
Sumo Dumbbell Deadlift -
Stand with feet wider than shoulder-width and toes pointed slightly out. Hold a heavy dumbbell with both hands in front of you. Lower the dumbbell toward the floor by bending at the hips and knees, then drive through your heels to return to standing. Tip: Keep your chest lifted and knees tracking over your toes.
Sumo Squats -
Take a wide stance with toes pointed out slightly. Lower into a squat by pushing your hips back and down, then return to standing. Focus on: keeping knees tracking over toes and pressing through your heels to rise.
Swimmers -
Lie face down with your arms extended overhead and legs straight. Lift your chest, arms, and legs slightly off the ground. With palms facing down, sweep your arms out and back toward your hips, tapping your fingertips near your sides. Reverse the motion to return to the starting position, keeping everything lifted throughout the movement.
T
Thread the Needle -
From hands and knees, slide one arm under your body, reaching across and lowering your shoulder and head to the floor. Hold briefly, then return and repeat. Focus on: rotating through the upper back and relaxing your neck and shoulder.
Toes Out RDL + Sumo Squat -
Start by standing with your feet wider than shoulder-width apart, toes pointed outward at a 45-degree angle. For the Toes Out RDL, hinge at the hips, keeping your back flat and knees slightly bent, lowering the weights down in front of you while maintaining the wide stance. Once you feel a stretch in your hamstrings, return to standing. Immediately follow with a Sumo Squat—lower into a squat, keeping your knees tracking over your toes and your chest lifted. Push through your heels to return to standing. Tip: Keep the movement slow and controlled, especially when lowering into the RDL, and focus on engaging your glutes and hamstrings during both exercises.
Tricep Kick Backs -
Hinge forward slightly, elbows tight to your sides, and extend your arms straight back to engage the triceps. Return to the bent position and repeat.
B
Underhand Row To Straight Arm Kick Back -
Start with a bent over underhand row, then extend your arms back into a straight arm kick back.
Upper Body Mountain Climbers -
Start in an elbow plank position. Press up into a high plank one hand at a time, keeping your core tight and hips steady. Alternate which arm leads each rep to evenly work both sides.
Up Right Row -
Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your body. Keep your elbows slightly bent and pull the weight straight up towards your chin, leading with your elbows. At the top, your elbows should be higher than your wrists, and your hands should be close to your body. Lower the weight back down with control. Tip: Keep the movement controlled to avoid straining your shoulders, and don’t let the elbows flare too wide. Focus on working your shoulders and traps while maintaining a strong, stable core.
V
V-Sit Chest Press -
Sit on the floor with your knees bent and feet off the ground, leaning back slightly to create a "V" shape with your body. Hold a single dumbbell with both hands at chest level, palms facing each other. Engage your core and press the dumbbell straight out in front of you, extending your arms fully. Bring the dumbbell back toward your chest with control, then repeat. Tip: Keep your core tight to maintain balance and stability. Avoid letting your lower back arch too much—focus on engaging your abs while performing the chest press!
V-Sit Hammer Curls -
Sit in a V-sit position with legs lifted and core tight. Hold dumbbells with palms facing each other and perform bicep curls while maintaining balance. Tip: Keep your spine tall and abs engaged for stability.
V-Sit Twists -
Sit with feet lifted and torso leaning back. Holding a weight or just bodyweight, twist side to side, touching the ground or moving hands beside hips.
V-Sit Up + Overs -
Sit in a V-sit position and a dumbbell placed on the floor in front of you. Engage your core and extend your legs to the right side of the dumbbell, then raise them over the dumbbell to the left side, tapping your heels on each side. Continue alternating back and forth for the prescribed number of reps. You can rest your hands behind you for added support. Tip: Keep your legs straight and avoid swinging them—focus on using your core to control the movement. Keep your back slightly leaned back and your core tight throughout for maximum effectiveness!
W
Wall Sit -
Slide down a wall until thighs are parallel to the ground. Keep chest tall. Focus on: breathing and keeping your weight in your heels!
Wall Sit Pulse -
Sit against a wall with a band around your knees and thighs parallel to the floor. While holding the position, pulse against the band to increase intensity.
Walking Lunges -
Stand tall with your feet hip-width apart and a dumbbell in each hand (optional). Step forward with your right foot into a lunge, lowering your back knee toward the floor while keeping your front knee at a 90-degree angle. Push through your right heel to stand up and bring your left foot forward into the next lunge, repeating the movement as you "walk" forward. Tip: Keep your chest lifted and core engaged to maintain good posture, and ensure your front knee doesn’t extend past your toes for proper form!
Weighted Deadbug -
Lie on your back with arms extended holding one weight. Lower the dumbbell over head while simultaneously extending one leg. Return to start and repeat but alternate legs. Keep core tight and back flat.
Weighted Single Arm Deadbug -
Lie on your back with your arms extended straight up toward the ceiling, holding a dumbbell in one hand. Bend your knees at 90 degrees, keeping your feet flat on the floor. Slowly extend the leg opposite the arm holding the dumbbell while lowering the dumbbell towards the floor above your head. Keep your back flat on the ground, then return to the starting position. Complete the prescribed reps on one side, then switch sides and repeat with the other arm and leg. Tip: Focus on maintaining a flat back and controlled movement to properly activate your core and avoid strain on your lower back.
Wide Bent Over Row -
Hold a dumbbell in each hand and hinge at the hips with a flat back. Pull the weights up toward your ribs, keeping your elbows wide. Squeeze your shoulder blades together at the top. Tip: Avoid shrugging—let your back do the work.
Wide Single Arm Shoulder Press -
With one dumbbell in hand, bring arm out to the side at shoulder level and press straight up. Focus on maintaining core stability.
Wood Choppers -
Hold one weight with both hands. Start with the weight above your head on the right side of your body. Engage your core and rotate through your torso as you bring the weight diagonally across your body toward your left knee. Return to the starting position and repeat, then switch sides.
X
Y
Z
Zottman Curls -
Stand tall with a dumbbell in each hand, palms facing forward (supinated grip). Curl both dumbbells up toward your shoulders, squeezing your biceps at the top. Once you reach the top of the curl, rotate your wrists so your palms are facing down (pronated grip), then slowly lower the weights back down. Rotate your wrists back to the starting position and repeat. Tip: Control the lowering phase and avoid using momentum to maximize the benefits for both your biceps and forearms!
