Bench Fly with Dumbbells 

Prone Pullover with Dumbbell 

From starting position, keeping lower back flat on 

From starting position with arms slightly bent, lower 

bench at all times and arms nearly straight, lower 

weight to shoulder level with palms facing upward and 

dumbbell behind head to tolerance and return to 

return to starting position using a slow rhythmic pace. 

starting position using a slow rhythmic pace. 

Wall Hug 

Standing Heel Raise 

Standing on board with knees locked, rise up on 

Keeping elbows close to sides, lower body almost to  toes as high as possible and return to starting 

floor and repeat to tolerance. 

position. 

Side Bend 

Abdominal Curl 

With feet shoulder width apart, bend sideways as far 

as possible, then return to straight back position.  

Curl upper body toward knees until shoulder 

Complete all repetitions to one side, then repeat to 

blades and upper back clear floor. 

other side. 

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