Free Weight Exercises

Question 1

DB Front Raise

Answer 1

• Keep elbows slightly bent but rigid
• Raise dumbbells forward and up to shoulder-height
• Keep wrists straight
• Brace core
• Do not lean forward or
  backward

Question 2

Single Arm Row

Answer 2

• Support weight on one arm
• Brace core
• Adopt a neutral spine
• Keep shoulders down and back
• Lead with the elbow,
• Keep wrist straight
• Pull weight into upper ribs

Question 3

DB Bench Press

Answer 3

• Grip bar tightly
• Keep wrists straight at all times
• Keep feet flat on the floor
• Arch lower back slightly
• Brace core
• Lower the dumbbells to
  gently touch the chest
• Forearms vertical when the dumbbells are in contact with the chest
• No bouncing

Question 4

Bent Arm Pullover

Answer 4

• Keep elbows soft but fixed throughout
• Extend arms overhead as far as flexibility allows
• Do not excessively arch lower back
• Keep core braced

Question 5

DB Incline Flyes

Answer 5

- Keep elbows slightly bent, do not alter angle of the
elbows during reps
- Lower the weights to shoulder level
- Keep wrists straight
- Brace core
- Place feet flat on the floor.

Question 6

DB Lateral Raise

Answer 6

• Keep elbows slightly bent
• Keep wrists straight
• Raise hands to shoulder level
• Lower weights to outside of the thighs
• Do not lean forward or
  backward

Question 7

BB Upright Row

Answer 7

• Place hands around one-hand’s width apart
• Lead with the elbows
• Keep the chest up and shoulders back
• Do not lean back at the top
• Do not use legs or back for assistance

Question 8

BB Bicep Curl

Answer 8

• Keep elbows tucked into sides
• Do not use legs or back to raise weight
• Keep wrists straight
• Keep core tightly braced
• Look forward and keep torso upright
• Extend arms fully at the bottom of each rep

Question 9

DB Reverse Flyes

Answer 9

- Incline upper body until torso is as close to parallel
to the floor as possible
- Avoid rounding the lower back
- Keep knees soft
- Keep elbows slightly bent
but rigid
- Lead with the elbows to form a T shape with arms at the top of the movement
- Do not use lower back to raise weight

Question 10

Lying Tricep Extension

Answer 10

• Keep upper arms vertical
• Lower dumbbells to the forehead or bridge of the nose as preferred
• Extend arms fully but do not lock out elbows
• Use a spotter if performing this exercise with heavy weights or close to failure

Question 11

DB Squats

Answer 11

• Firmly grip dumbbells with each hand either side of
  the body.
• Adopt appropriate width stance according to height and limb length
• Initiate descent by pushing hips back
• Descend as far as comfortable without allowing lower back to round out
• Push knees outward
• Keep weight on heels
• Do not allow knees to travel forward of toes
• Keep core braced
• Stand fully erect between reps

Question 12

DB Lunges

Answer 12

• Step forward and bend knees
• Keep front shin vertical
• Do not let knee travel forward of toes
• Maintain upright torso
• Alternate legs rep by rep
• Touch rear knee lightly to the floor if it touches at all

Question 13

Deadlifts

Answer 13

• Grip bar with an overhand or mixed grip
• Keep arms straight
• Tightly arch lower back
• Brace core
• Keep hips below shoulders and weight on the heels
• Do not round upper or lower back
• Pull shoulders back and down
• Maintain neutral spine

This can be performed using:

• Barbells
• Dumbbells

Question 14

Romanian Deadlift

Answer 14

• Keep knees slightly bent but rigid throughout
• Push hips back
• Keep bar close to the legs
• Do not allow lower back to round
• Keep shoulders pulled
  back
• Lift chest
• Keep arms straight
• Grip bar tightly