STEP UPS

Watch our team member Kimmy perform the dumbbell step-up.

Key Movement Points: 1. Feet are shoulder width or slightly wider apart 2. Dumbbells are held with straight arms by side of body 3. 3 points of contact with front foot when pushing up onto bench (inside of foot, outside of foot and heel) 4. Core is braced for entirety of movement 5. Glutes are engaged 6. Pause briefly at the top of the movement 7. Return to the bottom of the movement slowly 8. Maintain natural lumbar curve throughout.

Muscle Groups Worked: 1. Quads 2. Hamstring 3. Glutes 4. Abs 5. Obliques 6. Calves 7. Biceps 8. Traps 9. Delts 10. Lats

ROMANIAN DEADLIFT

Watch one of our team members Kimmy perform the dumbbell Romanian Deadlift.

Key Movement Points: 1. Feet shoulder width apart 2. Pronated grip on the dumbbells, held directly in front of you 3. Core braced 4. Hinge from hips with slight bend in knees 5. Maintain a natural arch in the spine 6. Chest pushed out for the entirety of the movement 7. Keep dumbbells close to your body at all times 8. Drop to shin level, don't allow hips to drop further once the weight is over the knees.

Muscle Groups Worked: 1. Hamstrings 2. Glutes 3. Abs 4. Obliques 5. Traps 6. Lats 7. Calves 8. Forearms

LUNGES

Watch one of our team members Kimmy perform some variations of the dumbbell lunge.

Key Movement Points: 1. Weights are held stable by the sides 2. The heel of the contracting leg is flat at all times 3. Natural lumbar curve is maintained throughout 4. Knee brushes off floor at bottom of movement 5. Heel of eccentric leg raised 6. Chest kept proud at all times.

Muscle Groups Worked: 1. Glutes 2. Quads 3. Hamstrings 4. Calves 5. Abs 6. Obliques 7. Traps 8. Biceps 9. Forearms

GOBLET SQUATS

Watch one of our team members Kimmy perform the goblet squat.

Key Movement Points: 1. Feet shoulder width (or slightly wider) apart 2. Dumbbell held against chest 3. Knees stay in line with your toes 4. Bend from the knees, dropping the hips below the knees 5. Glutes and core engaged 6. Hells flat throughout the entire movement 7. 3 points of contact to the ground throughout (inside, outside and heel of foot) 8. Maintain natural lumbar curve.

Muscle Groups Worked: 1. Quads 2. Glutes 3. Hamstrings 4. Calves 5. Abs 6. Obliques 7. Biceps 8. Triceps 9. Delts 10. Lats

FRONT SQUATS

Watch one of our team members Antonia, perform the dumbbell front squat.

Key Movement Points: 1. Feet at shoulder width stance 2. Dumbbells rest on the shoulders whilst keeping elbows high 3. Lumbar curve maintained throughout 4. Hips descend back and down 5. 3 points of contact with the floor throughout (inside, outside and heel of foot) 6. Hips drop lower than knees 7. Knees stay in line with the toes 8. Hip and Knees are at full extension at the top of the movement.

Muscle Groups Worked: 1. Quads 2. Glutes 3. Hamstrings 4. Calves 5. Abs 6. Obliques 7. Arms 8. Shoulders 9. Lats

TRICEP EXTENSION

Watch our team member Jack perform the overhead tricep extension with one of the hex dumbbells from our strength and conditioning range.

Key Movement Points: 1. Feet shoulder width apart 2. Brace your core 3. Press weight overhead, straighten out arms until biceps are next to your ears, this is the starting position. 4. Keeping upper arms still, bend from the elbows, lowering the weights until the forearms are at least parallel with the floor. 5. Pause at the bottom then return to starting position, focussing on the contraction (squeeze) of the triceps throughout.

Muscle Groups Worked: 1. Triceps 2. Abs 3. Delts

TRICEP KICK-BACKS

Watch our team member Jack perform the tricep kick-back.

Key Movement Points: 1. Feet shoulder width apart 2. Hinge from hips 3. Keep head, neck and spine in alignment 4. Holding dumbbells in by the side with a neutral grip 5. Engage triceps and extend arms back as far as possible 6. Keep arms tight by your side.

Muscle Groups Worked: 1. Triceps 2. Abs 3. Forearms

FRONT RAISE

Watch our team member Jack perform the dumbbell front raise.

Key Movement Points: 1. Feet are shoulder width apart 2. Pronated grip 3. Slight bend in elbows 4. Core braced 5. Weights are lifted up and out in front of the body, refrain from swinging the weights. 6. Ensure dumbbells are level with if not higher than shoulders at top of the movement 7. Return to starting position slowly whilst maintaining tension in the shoulders and upper arm.

Muscle Groups Worked: 1. Delts 2. Traps 3. Triceps 4. Biceps 5. Forearms 6. Abs

SUPINATED FRONT RAISE

Watch Jack perform the dumbbell supinated front raise.

Key Movement Points: 1. Feet are shoulder width apart 2. Supinated grip 3. Slight bend in elbow maintained throughout the movement 4. Weights are lifted up and out in front of the body 5. Core braced 6. Driving elbows together at top of the movement by squeezing the chest 7. Return weights slowly to starting position whilst keeping tension in shoulders, upper chest and arms.

Muscle Groups Worked: 1. Delts 2. Upper Chest 3. Biceps 4. Triceps 5. Traps 6. Abs 7. Forearms

ARNOLD PRESS

Watch our team member Jack perform the Arnold press.

Key Movement Points: 1. Feet are shoulder width apart 2. Core braced 3. Supinated grip at bottom of movement, rotating into pronated at the top 4. Dumbbells do not drop lower than in line with shoulders at the bottom of the movement 5. Ensure that arms, shoulders and upper chest are engaged throughout.

Muscle Groups Worked: 1. Delts 2. Upper chest 3. Triceps 4. Biceps 5. Forearms 6. Traps 7. Abs

DEVIL PRESS

Watch Amy perform the dumbbell devil press

Key movement Points: 1. Feet Shoulder width apart 2. Natural lumbar curve maintained 3. Core braced throughout 4. Elbows tight into body during press-up portion of the exercise 5. Full knee, hip and arm extension at the top of the movement.

Muscle Groups Worked: 1. Full Body

DUMBELL PULLOVER

Watch our team member Amy perform the dumbbell pullover.

Key Movement Points: 1. Feet are flat on floor throughout the movement 2. Natural lumbar curve maintained throughout (glutes and shoulder blades are in contact with the bench) 3. slight bend in elbows maintained 4. weight is pulled behind head whilst keeping elbows as close together as possible 5. by contracting lats, upper chest and shoulders return weight to starting position ( when dumbbell is in line with the mis chest).

Muscle Groups Worked: 1. Lats 2. Chest 3. Delts 4. Biceps 5. Triceps 6. Forearms 7. Traps 8. Abs

REAR DELT FLY

Watch our team member Jack perform the rear delt fly.

Key Movement Points: 1. Feet shoulder width apart 2. Hinge from hips 3. Natural lumbar curve maintained throughout movement 4. Slight bed in elbows maintained 5. Weights are pulled out and back by squeezing shoulder blades together 6. Core braced throughout 7. Weights are returned in a slow and effective manner back to starting position by keeping tension in shoulders, arms and lats.

Muscle Groups Worked: 1. Delts 2. Biceps 3. Triceps 4. Traps 5. Lats 6. Abs 7. Forearms

BENT OVER ROW

Watch Amy perform the dumbbell bent over row.

Key Movement Points: 1. Neutral grip on dumbbell 2. Standing foot is flat throughout 3. Natural lumbar curve maintained 4. Core engaged 5. Elbow is pulled tight into rib cage my engaging lats 6. Weight is returned slowly to starting position whilst keeping torso straight.

Muscle Groups Worked: 1. Lats 2. Biceps 3. Traps 4. Abs 5. Forearms

SINGLE HAND ROW

Watch our team member Amy perform the single handed dumbbell bent over row.

Key Movement Points: 1. Feet are shoulder width apart 2. Natural lumbar curve maintained throughout 3. Core engaged 4. The leg of working arm is pulled behind 5. Slight bend of the knee in the opposing leg 6. Hinge over from hips 7. The weight and elbow are pulled up towards the rig cage, contacting the lats and the biceps 8. Dumbbell is slowly retuned in a linear manner whilst keeping the torso straight.

Muscle Groups Worked: 1. Lats 2. Biceps 3. Traps 4. Delts 5. Abs 6. Obliques 7. Forearms

TWO HANDED ROW

Watch our team member Amy perform the 2 handed dumbbell bent over row:

Key Movement Points: 1. Feet shoulder width apart 2. Natural lumbar curve maintained 3. Neutral grip on dumbbells 4. Core engaged 5. Weights are pulled into rib cage whilst keeping elbow tight to body 6. Keep torso straight throughout the movement.

Muscle Groups Worked: 1. Lats 2. Biceps 3. Delts 4. Forearms 5. Abs 6.Obliques

THRUSTERS

Watch our team member Amy perform the dumbbell thruster.

Key Movement Points: 1. Hip width stance 2. Dumbbells rest on shoulders 3. Elbows slightly in front of body 4. Torso dips straight down 5. Hips and legs extend rapidly then press 6. Knees move in line with the toes 7. Hips, knees and arms in full extension at the top of the movement.

Muscle Groups Worked: 1. Shoulders 2. Quads 3. Glutes 4. Calves 5. Triceps 6. Obliques

HAMMER CURLS

Watch Amy perform the dumbbell hammer curl.

Key Movement Points: 1. Shoulder width stand 2. Natural lumbar curve 3. Holding the dumbbells with a neutral grip 4. Whilst keeping the elbows tight against the body pull the dumbbells upwards (squeezing from biceps) 5. Return slowly, keeping tension on the biceps 6. Avoid swinging the weight.

Muscle Groups Worked: 1. Biceps 2. Forearms

BICEP CURLS

Watch Amy perform the dumbbell bicep curl.

Key Movement Points: 1. Feet shoulder width apart 2. Shoulders pulled back 3. Natural lumbar curve maintained throughout movement 4. Neutral grip at bottom of the movement, rotating into supinated grip at the top. 5. Core tight 6. Refrain from swinging the weight with body.

Muscle Groups Worked: 1. Biceps 2. Forearm

FRONT RACK SQUATS

Watch our team member Amy perform the dumbbell front rack squat.

Key Movement Points: 1. Feet at shoulder width stance 2. Dumbbells rest on the shoulders whilst keeping elbows high 3. Lumbar curve maintained throughout 4. Hips descend back and down 5. 3 points of contact with the floor throughout (inside, outside and heel of foot) 6. Hips drop lower than knees 7. Knees stay in line with the toes 8. Hip and Knees are at full extension at the top of the movement.

Muscle Groups Worked: 1. Quads 2. Glutes 3. Hamstrings 4. Calves 5. Abs 6. Obliques 7. Arms 8. Shoulders 9. Lats

FLAT PRESS

Watch Amy perform the flat press.

Key Movement Points: 1. Hands slightly wider than shoulder width apart 2. Arms extended, with dumbbells over chest and feet planted at the top of the movement 3.Shoulders and glutes remain in contact with the bench 4. Elbows remain close to the body 5. Dumbbells lower until they are in line with the chest 6. Keep forearms vertical throughout.

Muscle Groups Worked 1. Chest 2. Delts 3. Triceps 4. Forearms 5. Abs

INCLINE PRESS

Watch our team member Libby perform the incline press.

Key Movement Points: 1. Hands slightly wider than shoulder width apart 2. Arms extended, with dumbbells over chest and feet planted at the top of the movement 3.Shoulders and glutes remain in contact with the bench 4. Elbows remain close to the body 5. Dumbbells lower until they are in line with the chest 6. Keep forearms vertical throughout.

Muscle Groups Worked: 1. Chest 2. Delts 3. Triceps 4. Forearms 5. Abs

HIP THRUSTS

Watch Antonia perform the Hip Thrust.

Key Movement Pieces: 1. Feet hip width apart 2. Heels flat 3. Whilst engaging glutes, lift the hips up so that they form a diagonal line through the knees and shoulders 4. Do not strain neck 5. Hold weight stable with hands.

Muscle Groups Worked: 1. Glutes 2. Hamstrings 3. Abs

RENEGADE ROW

Watch our team member Antonia perform the dumbbell renegade row.

Key movement points: 1. Core muscles engaged 2. Feet shoulder width apart (slightly wider if this is your first time) 3. Execute by driving elbow high whilst keeping dumbbell close to your body. 4. Keep torso as still as possible as you row. 5. Return arm to ground, repeat movement on opposite arm.

Muscle groups worked: 1. Lats 2. Traps 3. Abs 4. Obliques 5. Biceps 6. Triceps 7. Anterior delts 8. Rhomboids 9. Seratus 10. Forearms

SINGLE LEG RDL

Watch Antonia perform the single leg Romanian deadlift with one of the dumbbells from our strength and conditioning range.

Key Movement Points: 1. Stand with feet shoulder width apart 2. Knees slightly bent 3. Natural arch in back maintained throughout the entire movement 4. Hinge at hips 5. Lower torso until it is parallel with the floor 6. Pause briefly at the bottom of the movement 7. Squeeze glutes whilst thrusting whilst thrusting hips forward and raising torso back to the starting position.

Muscle Groups Worked: 1. Hamstrings 2. Glutes 3. Abs 4. Obliques 5. Traps 6. Lats 7. Biceps 8. Forearms

SUMO DEADLIFT

Watch Antonia perform the dumbbell sumo deadlift.

Key movement points: 1. Feet are wider than shoulder width apart with toes pointed slightly out. 2. The arms are anchors,, they remain straight at all times. 3. hinge from hips whilst bending knees 4. Core braced 5. Chest up 6. Lift weight by straightening legs and hips 7. Glutes engaged at the top of the movement 8. Slowly lower weight back down whilst maintaining natural arch in back.

Muscle Groups Worked: 1. Hamstrings 2. Glutes 3. Abs 4. Obliques 5. Traps 6. Lats 7. Biceps 8. Forearms

PUSH JERK

Watch our team member Antonia Perform the dumbbell push jerk.

Key Movement Points: 1. Hip width stance 2. dumbbells rest on shoulders 3. elbows slightly in front of body 4. Torso dips straight down 5. Hips and legs extend rapidly then press 6. Dumbbells received in a partial overhead squat 7. Hips, knees and arms in full extension at the top of the movement.

Muscle Groups Worked: 1. Shoulders 2. Quads 3. Glutes 4. Calves 5. Triceps 6. Obliques

PUSH PRESS

Watch our team member Antonia perform the dumbbell push press.

Key Movement Points: 1. Hip width stance 2. Dumbbells rest on shoulders 3. Core braced 4. Hips and legs extend, then press 5. Dumbbells should stay in line with the middle of the foot 6. Hips, knees and arms are in full extension at the top of the movement.

Muscle Groups Worked: 1. Glutes 2. Quads 3. Delts 4. Traps 5. Triceps 6. Forearms

OVERHEAD LUNGES

Watch our team member Antonia perform the dumbbell overhead lunge.

Key Movement Points: 1. Dumbbells are held above head at full extension for the entirety of the movement 2. Core braced 3.When stepping forward, ensure that the front heel is flat 4. Raise heel of back leg 5. Back knee brushes ground 6. Hips and knees are in full extension at top of the movement.

Muscle Groups Worked: 1. Quads 2. Hamstrings 3. Glutes 4. Traps 5. Delts 6. Abs 7. Obliques

STEP UP LEG RAISE

Watch our team member Kimmy perform the dumbbell step-up with leg raise.

Key Movement Points: 1. Feet are shoulder width or slightly wider apart 2. Dumbbell is held close to chest with elbow slightly in front of body 3. 3 points of contact with front foot when pushing up onto bench (inside of foot, outside of foot and heel) 4. Core is braced for entirety of movement 5. Knee is raised straight out in front of body whilst supporting foot is kept flat 6. Pause briefly at the top of the movement 7. Return to the bottom of the movement slowly 8. Maintain natural lumbar curve throughout.

Muscle Groups Worked: 1. Quads 2. Hamstring 3. Glutes 4. Abs 5. Obliques 6. Calves 7. Biceps 8. Traps 9. Delts 10. Lats

ALT. FRONT RAISE

Watch our team member Jack perform the alternating front raise.

Key Movement Points: 1. Shoulder width stance 2. Pronated grip 3. Weight is driven out in front of body with a slight bend in elbow 4. Dumbbells are parallel if not above the line of the shoulder at the top of the movement 5. Return dumbbell slowly to starting position and then repeat on other arm.

Muscle Groups Worked: 1. Delts 2. Upper chest

CLEAN & PRESS

Watch Amy perform the dumbbell hang clean and press.

Key Movement Points: 1. Shoulder width stance 2. Natural lumbar curve is maintained throughout 3. Dumbbell is deadlifted into hang position 4. Hips extend rapidly whilst shrugging and pulling the dumbbell onto the front rack position 5. Bend from knees and push up and under from hips and shoulders 6. Full knee, hip and arm extension at the top of the movement.

Muscle Groups Worked: 1. Full Body

TURKISH GET-UP

Watch Antonia perform the Turkish get-up.

Key Movement Points: 1- Begin by lying flat on your back with arm fully extended 2- Use the leg on the same side as the extended arm to push into a seated position. 3 - Opposing leg then moves back into a lunge position 4 - Stand until full hip and leg extension is completed 5 - The weight remains overhead with upper arm close to ear 6 - Return to start position by repeating steps in reverse.

The Turkish get-up is one of the most under utilised yet full body effective movements within the exercise catalogue. Nearly every part of your body is working at some point; it is great for strength athletes, mobilisation, balance and overall fitness.

Muscle Groups Worked: 1. Full Body

ALT. BICEP CURL

Watch Colin Performing alternating bicep curls.

Key Movement Points: 1. Feet shoulder width apart 2. Shoulders pulled back 3. Natural lumbar curve maintained throughout movement 4. Neutral grip at bottom of the movement, rotating into supinated grip at the top. 5. Core tight 6. Refrain from swinging the weight with body.

Muscle Groups Worked: 1. Biceps 2. Forearm

HAMMER CURL

Watch Colin Performing hammer curls.

Key Movement Points: 1. Shoulder width stand 2. Natural lumbar curve 3. Holding the dumbbells with a neutral grip 4. Whilst keeping the elbows tight against the body pull the dumbbells upwards (squeezing from biceps) 5. Return slowly, keeping tension on the biceps 6. Avoid swinging the weight.

Muscle Groups Worked: 1. Biceps 2. Forearms

PUSH PRESS

Watch Colin Performing the Dumbbell Push Press.

Key Movement Points: 1. Start with a hip width stance 2. Dumbbells rest on shoulders 3. Elbows are placed slightly in front of the body at the bottom of the movement 4. The worse dips straight down underneath the weight 5. Legs extend then push/press 6. Dumbbells stay in line with the mid foot 7. Hells remain flat until legs are fully extended 8. Movement is complete with legs, arms and hips are fully extended.

Muscle Groups Worked: 1. Delts 2. Abdominals

OVERHEAD EXTENSIONS

Watch Colin Performing overhead tricep extensions.

Key Movement Points: 1. Feet shoulder width apart 2. Brace your core 3. Press weight overhead, straighten out arms until biceps are next to your ears, this is the starting position. 4. Keeping upper arms still, bend from the elbows, lowering the weights until the forearms are at least parallel with the floor. 5. Pause at the bottom then return to starting position, focussing on the contraction (squeeze) of the triceps throughout.

Muscle Groups Worked: 1. Triceps 2. Abs 3. Delts