STRENGTH TRAINING EXERCISES 

Arms   Standing Alternating Curl with Dumbbells  Arms   Standing One Arm Extension with 

Dumbbell 

Using one arm to brace, rotate lower arm 

Keeping arms close to sides, curl one arm to 

upward to straight arm position.  Complete all 

shoulder and back to straight arm position.  

repetitions with one arm then repeat with other 

Alternate arms in a slow rhythmic manner. 

arm using a slow rhythmic pace. 

Arms   Standing Curl with Barbell 

Chest   Standard Push Up 

From starting position, place hands outside 

Keeping upper arms against sides, and with 

shoulder width and with body straight, slowly 

palms facing up, curl bar to under chin using a 

lower body until chest touches floor and return 

slow rhythmic pattern. 

to upright position. 

Modified Push Up 

Chest   Bench Press with Dumbbells 

From starting position with knees bent, hands 

From starting position with dumbbells at chest 

placed outside shoulder width and body straight,  level, press to straight arm position and return to 

lower body until chest touches floor and return 

starting position in a slow rhythmic pattern to 

to starting position. 

tolerance. 

  2000. Visual Health Illustrations, Inc.  Do not reproduce without written permission from Visual Health Illustrations, Inc.