How to: Hold a dumbbell in each hand by your hips, and stand with your feet slightly wider than hip-distance apart (a). Engaging your core and pulling your shoulders back, bend forward at the waist until your torso is parallel to the ground (b). Then, using your back and shoulder muscles, raise your arms up to form a “T” with your elbows slightly bent. Squeeze your shoulder blades together to fully engage the muscles (c). Bring your arms back down and stand back up to the starting position (e).

How to: Hold a dumbbell in each hand with your palms facing in, and stand with your feet slightly wider than hip distance (a). Activating your glutes, squat down with the weights between your ankles, and then curl your arms to lift the weights up to shoulder height (b). Press the dumbbells up overhead, and then bring them back down by your sides (c).

How to: Stand with your feet hip-distance apart and hold a dumbbell with your right hand, palms facing forward (a). Take a big step back with your right foot into a lunge (b). As you lower your body to the floor, pull the dumbbell up to your chest, forming a 90-degree angle (c). Stand back up and repeat on the left side.

How to: Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, palms facing each other, and raise them up directly over your chest (a). Lift your butt off the floor to perform a basic glute bridge (b). While holding this position, lower your hands out to the sides with a slight bend in your elbows (c). Bring your hands back in and lower your butt to the ground (c).

Originally posted on January 29, 2018. Updated on March 8, 2022

GIFs and cover image by Daily Burn

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