Dumbbell Push & Pull

Lie back on a flat bench with a dumbbell in each hand and your feet planted on the floor. Press the dumbbells up over your chest with your palms facing your feet, arms straight but elbows unlocked. Set a slight natural arch in your lower back, draw your shoulder blades down and together against the bench, and keep your head, upper back, and hips supported.

1. Position the dumbbells above your mid-chest with your wrists stacked over your elbows.
2. Inhale — bend your elbows and lower the dumbbells out and down until they reach chest level.
3. Keep your elbows angled at roughly 45 degrees to your torso as you reach the bottom.
4. Exhale — press the dumbbells back up and slightly together until your arms are straight.

• Keep your shoulder blades pinned down and back against the bench throughout.
• Guide your elbows to about 45 degrees from your ribs rather than flaring them wide.
• Keep your wrists stacked over your elbows so the load travels straight down.
• Exhale as you press up, inhale as you lower.
• Lower only to a range that feels comfortable across the front of your shoulders.

Place your left knee and left hand on a flat bench so your torso is roughly parallel to the floor, and hold a dumbbell in your right hand hanging straight down. Set your back flat and neutral, square your shoulders and hips to the floor, and let your right arm hang with a soft elbow. Brace your core so your torso stays still.

1. Let the dumbbell hang below your shoulder with your palm facing in.
2. Exhale — drive your elbow up and back, drawing the dumbbell toward the side of your ribs.
3. Squeeze your shoulder blade toward your spine at the top, keeping your torso square.
4. Inhale — lower the dumbbell back down under control until your arm is straight again.
5. Complete your reps, then switch sides.

• Keep your back flat and your torso square to the floor — don't rotate your shoulders open as you pull.
• Draw your elbow toward your hip rather than flaring it straight out to the side.
• Lead the pull with your shoulder blade drawing back, not just your arm.
• Exhale as you row up, inhale as you lower.
• Lower all the way to a straight arm so the shoulder blade travels fully each rep.

Sit tall on a bench with back support, a dumbbell in each hand. Bring the dumbbells up to shoulder height with your palms facing forward and your elbows bent below your wrists. Set your feet on the floor, brace your core, and keep your ribs stacked over your hips so your lower back stays neutral.

1. Hold the dumbbells at shoulder height with your wrists stacked over your elbows.
2. Exhale — press the dumbbells up and slightly together until your arms are straight overhead.
3. Pause with the dumbbells stacked over your shoulders and your arms nearly straight.
4. Inhale — bend your elbows and lower the dumbbells under control back to shoulder height.

• Keep your ribs down and core braced so your lower back doesn't arch as you press.
• Keep your wrists stacked over your elbows and your knuckles driving toward the ceiling.
• Finish with the dumbbells over your shoulders, arms straight but not locked hard.
• Exhale as you press up, inhale as you lower.
• Lower to shoulder height or a range that feels comfortable in your shoulders.

Sit on the edge of a sturdy bench or chair and place your hands beside your hips, fingers pointing forward and gripping the edge. Slide your hips off the front of the bench so your weight is supported on your hands, arms straight. Keep your chest lifted, shoulders down, and your feet planted with your knees bent.

1. Support your weight on straight arms with your hips just off the front of the bench.
2. Inhale — bend your elbows straight back and lower your hips toward the floor.
3. Lower until your elbows reach about 90 degrees, keeping your back close to the bench.
4. Exhale — press through your palms and straighten your arms to lift your hips back up.

• Keep your elbows tracking straight back rather than flaring out to the sides.
• Keep your hips close to the bench so you rise and lower in a vertical line.
• Keep your shoulders drawn down away from your ears throughout.
• Exhale as you press up, inhale as you lower.
• Lower to a depth that feels comfortable across the front of your shoulders.

Stand tall with your feet about hip-width apart, a dumbbell in each hand resting at your sides with your palms facing in. Keep a soft bend in your elbows, lift your chest, and draw your shoulder blades down. Brace your core so your torso stays still through the movement.

1. Set your arms at your sides with a soft, fixed bend in your elbows.
2. Exhale — raise both dumbbells out to the sides until your arms reach about shoulder height.
3. Pause with your elbows and wrists roughly level, leading slightly with your elbows.
4. Inhale — lower the dumbbells back down to your sides under control.

• Lead with your elbows so they rise level with or just above your wrists.
• Keep a steady soft bend in your elbows rather than straightening or bending them mid-lift.
• Keep your shoulder blades down and your neck relaxed — avoid shrugging toward your ears.
• Exhale as you raise, inhale as you lower.
• Raise to about shoulder height, then lower with control rather than dropping.

Stand tall with your feet about hip-width apart and a dumbbell in each hand at your sides, palms facing forward. Keep your elbows tucked close to your ribs, your shoulders down, and your chest lifted. Brace your core so your torso stays still through the movement.

1. Let the dumbbells hang at your sides with your palms facing forward and elbows tucked.
2. Exhale — bend your elbows and curl the dumbbells up toward your shoulders.
3. Squeeze at the top with your palms near your shoulders, keeping your elbows in place.
4. Inhale — lower the dumbbells back down under control until your arms are straight.

• Keep your elbows pinned close to your ribs so they act as fixed hinges.
• Keep your torso still — avoid swinging your body or rocking back to lift.
• Lower with control all the way to straight arms rather than dropping the weight.
• Exhale as you curl up, inhale as you lower.
• Keep your shoulders down and wrists straight throughout.

Stand tall with your feet hip-width apart. Reach your right arm straight across the front of your chest at shoulder height.

1. Inhale — bring your left hand to the back of your right upper arm, just above the elbow.
2. Exhale — gently draw your right arm closer to your chest with your left hand. Hold for the prescribed duration, breathing steadily.
3. Release and switch sides.

• Keep both shoulders pulled down away from your ears.
• Pull the arm across, not up — the line stays at chest height.
• Keep your chest open and your collarbones broad; don't round forward.