Updated: May 11, 2020
1. Biceps Curl
How to: Stand with feet hip-width apart, holding a pair of dumbbells at sides. Palms should be facing forward, with back straight and chest upright. Without moving upper arms, bend elbows and curl weights toward shoulders. Slowly lower the dumbbells back to starting position with control. That's one rep. Complete 8 to 12 reps.
2. Curtsy Lunge With Biceps Curl
How to: Stand with feet hip-width apart holding a dumbbell in each hand. Take a big step back with right leg, crossing it behind left while keeping hips facing forward. Bend knees and lower down until the right knee almost touches the floor. At the same time, bend elbows and bring the weights toward shoulders, keeping elbows pointing down. Step through left heel as you come to start. That's one rep. Complete 8 to 12 reps on one side, then repeat on the other.
3. Upright Row
Stand with feet hip-width apart, with arms resting in front of body and a dumbbell in each hand. Lift dumbbells by raising elbows until they reach chest-level. Slowly lower them back down to waist with control, and repeat. That's one rep. Complete 8 to 12 reps.
4. Rear Delt Fly
How to: Grab a pair of dumbbells and stand with feet hip-width apart and knees slightly bent. Hinge at the hips and let arms hang straight down from shoulders, palms facing your body. Raise both arms, in a "W" shape, out to the sides and squeeze shoulder blades together. Return to start. That's one rep. Complete 8 to 12 reps.
5. Triceps Kickback
How to: Grab a set of dumbbells and stand with feet two-fists-width apart with knees bent. Lean forward slightly, with a dumbbell in each hand and elbows at 90-degrees by sides. Press dumbbells back and up, and as you straighten arms, squeeze triceps. Return to start. That's one rep. Complete 8 to 12 reps.
6. Overhead Triceps Extension
How to: Grip one dumbbell with both hands and lift the weight overhead, arms straight, feet hip-width apart. Keeping upper arms by your ears and hands at the top of the bar, bend elbows to lower the weights slowly behind your head. Pause, then straighten arms, returning to start. That's one rep. Complete 8 to 12 reps.
7. Triceps Dips
How to: Start in seated position with dumbbells on either side of hips, palms resting on dumbbells, and fingers pointing toward toes. Lift butt about 6 inches off ground. Keeping arms straight, bend elbows and lower until butt taps the ground. Push back up to start. That's one rep. Complete 8 to 12 reps.
8. Plank With Biceps Curl
How to: Start in plank position, with dumbbells in hands on the ground, directly beneath shoulders. Keep core and hips stable, slowly bringing the right dumbbell toward the right shoulder. Lower it back down with control. Repeat on the other side. That's one rep. Complete 8 to 12 reps.
9. Plié Squat With Curl
How to: Stand with feet slightly wider than shoulders, toes pointed out at 45 degrees, torso upright. Hold a set of dumbbells in both hands. Inhale, bend knees and sink hips down, aiming to get thighs parallel to the floor, while curling the dumbbells toward your shoulders and squeezing biceps at the top. Exhale and drive through your heels back to the starting position, straightening arms. That’s one rep. Complete 8 to 12 reps.
10. Write Your Name
How to: Hold a single dumbbell in both hands. Extend arms out in front at chest height. Slowly and with control, write your name in the air. Each letter is a rep. Complete 8 to 12 reps.