Dumbbell front raises

Muscle group: Front delt (shoulder)

Step 1: Stand with your  feet shoulder width apart. Hold the dumbbells in each hand by an overhand grip (palms down). Rest the dumbbell on your thighs.

Step 2:  Start raising one dumbbell, keeping your shoulder as the pivot point. Make sure to keep your back straight. You should inhale while raising.

Avoid this mistake: Many people tend to bend their back for extra support unintentionally. This leads to lower back pain in the long run. Avoid this by deliberately locking your back in position and keeping your hip muscles tight.

Step 3: Slowly let the dumbbell down as you exhale. Repeat with the other arm.

SHOULDERS

Muscle group: Deltoids (a.k.a delts)

• Front delts
• Middle delts
• Rear delts

Exercises:

1. Dumbbell front raises
2. Dumbbell side raises
3. Dumbbell rear raises
4. Seated Dumbbell press
5. Low pulley Lateral raises

Cable biceps curl

Step 1: Attach a straight bar or a rope attachment to the lower pulley of a cable station. Grab the bar/rope with the hands shoulder width apart using underhand grip and hold it at arms length just in front of your thighs. Make sure to stand with the back straight and locked in position. Keep your feet hip width apart.

Step 2: Using the elbows as the pivot point, curl the bar/rope up towards the chest as far as you can without allowing your upper body to move.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or bend their back unintentionally. Not only does that decrease the effectiveness of the workout, but also hinders in optimum muscle growth and also causes lower back pain in the longer run.

Step 3: Pause for 2 seconds at the highest point, then slowly return to initial position.

Concentration curls

Step 1: Start by sitting at the edge of a bench holding the dumbbell in your right hand. Let the right arm straight down with the elbow resting on the inside of the knee

Step 2: Lean forward so your torso is your legs and place the left hand on the left knee. Make sure to keep the back straight and firm at all times. Start the curl motion using the elbow as the pivot point.

Step 3: Lift the dumbbell to the shoulder level and pause momentarily. Slightly curl the wrist to make the dumbbell faces in parallel to the floor (as illustrated in pictures). This will activate the "bicep hill" and allow the formation of the "boulder" shape.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals abend their back unintentionally. Not only does that decrease the effectiveness of the workout, but also hinders in optimum muscle growth and also causes lower back pain in the longer run.

Step 4: Slowly return to the starting position. Repeat.

Preacher Curls

Step 1: Hold onto an EZ-curl bar using underhand grip such that your hands point inwards (slightly towards each other). Rest the upper arms on a sloping preacher bench. Hold the bar at an arm's length and try to slightly curl your arms outside such that the bicep peak points upwards. This will greatly help in building that "boulder bicep peak".

Step 2: Keeping your back straight at all times, lift the bar as high as possible by keeping your upper arms stationary at the bench.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or bend their back unintentionally. Not only does that decrease the effectiveness of the workout, but also hinders in optimum muscle growth and also causes lower back pain in the longer run.

Step 3: Keep the bar steady at the highest position for 2 seconds then slowly let it back to starting position. Repeat.

Barbell Curls

Muscle group: Biceps

Step 1: Stand with your feet about shoulder width apart. Hold the bar with both hands, arms extended downwards, gripping the bar with your palms facing up.

Step 2: Lift the bar using elbows as the pivot point. Along the motion, slightly draw your elbows back to allow the bar to move in an arc fashion.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or bend their back unintentionally. Not only does that decrease the effectiveness of the workout, but also hinders in optimum muscle growth and also causes lower back pain in the longer run.

Step 3: Slowly let the bar down and move the elbows in their natural position. Repeat.

Dumbbell Curls

Step 1: Stand with your feet about shoulder width apart. Hold the dumbbells on sides of your thighs. Curl the dumbbell up as you squeeze the biceps and bend your arms.

Step 2: Make your elbows a steady pivot point and lift the weight only as high till your elbows remain stationery.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or bend their back unintentionally. Not only does that decrease the effectiveness of the workout, but also hinders in optimum muscle growth and also causes lower back pain in the longer run.

Step 3: Lower weight slowly back to staring position. Repeat with other arm.

Hammer Curls

Muscle group: Biceps

Step 1: Hold a dumbbell in each hand with your palms and weights facing outwards.

Step 2: Keeping your elbow close to your body and in a steady position, curl the weight up towards your shoulder, curling your wrist in outwards direction. This small modification greatly builds that "bicep peak" as the soreness in your muscles will indicate!

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or bend their back unintentionally. Not only does that decrease the overall effectiveness of the workout, but also hinders in optimum muscle growth and causes lower back pain in the longer run.

Step 3: Lower weight slowly back to initial position. Repeat with other arm.

BICEPS

Muscle group: Biceps Brachii

Exercises:

1. Dumbbell curls
2. Barbell curls
3. Preacher curls
4. Hammer curls
5. Concentration curls
6. Cable biceps curl
7. Pulley curls
8. Pulley cable crossover

Barbell wrist curls

Muscle group: Forearms

Step 1: Sit on a bench holding a barbell rod with underhand grip, curling above the elbow as illustrated. Rest the forearms on the bench and lean forward, keeping the back straight and stretched.

Step 2: Inhale and curl your wrist up.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals bend their back unintentionally. Not only does that decrease the overall effectiveness of the workout, but also hinders in optimum muscle growth and causes lower back pain in the longer run.

Step 3: Exhale as you curl back to initial position. This exercise works the flexors of the wrists and fingers.

Standing wrist curls

Muscle group: Forearms

Step 1: Grab a barbell behind your body using an underhand grip while keeping your arms straight. Hang the barbell so that it rests on your extended fingers.

Step 2: Flex your wrists inwards in an upright manner to raise the barbell up as high as possible.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or bend their back unintentionally. Not only does that decrease the overall effectiveness of the workout, but also hinders in optimum muscle growth and causes lower back pain in the longer run.

Step 3: Reverse the movement to lower the barbell.

FOREARMS

Muscle group: Wrist Extensor

Exercises:

1. Barbell wrist curls
2. Standing Wrist Curls

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