Dumbbell Shoulder Press

Position dumbbells to each side of shoulders with elbows below wrists.

Press dumbbells upward until arms are extended overhead. Lower to sides of shoulder and repeat.

Dumbbell Front Raise

Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.

Raise dumbbells forward and upward until upper arms are above horizontal. Lower and repeat.

Dumbbell Lateral Raise

Grasp dumbbells in front of thighs with elbows slightly bent. Bend over with hips and knees bent slightly.

Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and Repeat.

Dumbbell Flat Bench Chest Press

Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.

Press dumbbells upward until arms are extended overhead. Lower to sides of shoulder and repeat.

Dumbbell Incline Chest Press

Lying face up on bench, grasp dumbbells and hold to side of your chest with elbows underneath the dumbbells. Repeat.

Push up until elbows are nearly locked and lower back down to starting position.

Dumbbell Fly

Lay face up on bench with feet on the floor and a dumbbell in each hand. Hold the weight above the chest with palms facing each other and arms slightly bent.

Lower weight to your sides by rotating shoulders, stretching your pectoral muscles and then bring the weight back to the starting position.


Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extend arms with body straight.

Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Dumbbell Tricep Extension

Position one dumbbell overhead with both hands under inner plate (heart-shaped grip).

With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting the dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyper extending wrists. Return and repeat.

Dumbbell Kick-Back (Triceps)

Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.

Extend arm until it is straight. Return and repeat. Continue with opposite arm.


Stand with dumbbells grasped in hands by your side.

Slowly step forward allowing both knees to bend so that the thigh of the forward leg is parallel to the floor and the knee of the rear leg touches the floor. Then, slowly push off with the forward left to return to the starting position.

Dumbbell Squat

Stand with dumbbells grasped to sides.

Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel too floor. Extend knees and hips until legs are straight. Return and repeat.

Calf Raises

Grasp dumbbell in each hand. Position toes and balls of feet on calf block with arches and heels extending off.

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Dumbbell Bent Over Row

Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg on the floor. Grasp dumbbell from floor.

Pull dumbbell up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.

Dumbbell Bicep Curl

Position two dumbbells to sides, palms facing in, arms straight.

With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.


Lie supine on the floor with feet flat and knees bent. Cross arms and place hands on front of shoulders or place hands behind your head.

Raise torso from mat or bench by contracting abdominals and raising you shoulders from the mat. Return until back of shoulders contact mat.


Lie prone on mat. Place forearms on mat, elbows under shoulders. Place legs together.

Raise body upward by straightening body in straight line. Hold position.


Lie flat on your stomach with your arms stretched out in front of you.

Raise your arms and legs off the floor and hold this position for 2 seconds. Return to the starting position on the floor.

Excercise Ball Crunch

Sit on top of an exercise or stability ball with your feet placed firmly on the floor for support. Position yourself so that your lower back is centered on the middle of the ball. Lie back and bring your hands across your chest, or on either of your head.

Raise your head, chest and shoulders up crunching your abs as you sit upright. Pause for a moment and then lower yourself to the starting position.

Excercise Ball Pull-In

Lay down as if you were performing a push-up. Place your feet and shins over an exercise or stability ball.

Keeping your back straight and supporting your weight on your hands, pull your knees towards your chest, so the ball rolls forward under your ankles. Crunch your abs and then roll the ball back to starting position straighten your leg.

The Executive Health Program at Robert Wood Johnson
10 Plum Street, 8th Floor, New Brunswick, NJ 08901 • (800) 439-5012