The incline dumbbell press is the dumbbell variation of the barbell incline bench press and uses an incline
or adjustable bench rather than an incline bench rack. The exercise involves pressing dumbbells from the
chest by extending the arms up, while sitting at a 30 to 45 incline.
Back: Cable Rows
The cable row is an exercise that targets the muscles of the back and forearms. It is often used in beginner
weight training programs for the upper body and is an excellent all-around compound exercise for developing
the middle back while offering useful arm work as well.
Shoulder: Lateral Raises
Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper
body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows.
Lift until your arms are parallel to the floor then slowly lower to the start position.
Bicep: Dumbbell Hammer Curls
Hammer curls are biceps curls performed with your hands facing each other. They're beneficial to add mass to
your arms and can help focus more attention on the short head of the biceps. They may be easier to tolerate
than the traditional biceps curl.
Tricep: Double Rope Extension
Attach two cable ropes into the high pulley system with the tip of the rope placed through the carabineer.
Grab the ropes with a hammer grip and place your elbows tucked into your ribs. Fully extend both elbows
downward squeezing the triceps at lockout and then slowly return to the starting position.
Abs: Cable Crunches
Cable crunches, also known as kneeling cable crunches, are a weighted crunch variation that target your
abdominal muscles. Perform cable crunch exercises by kneeling in front of a cable station with a pulley
attachment. Grip the rope attachment with both hands and pull it down until it rests right above your head.
Shoulder: Shrugs
Form and execution. The lifter stands erect, hands about shoulder width apart, and slowly raises the
shoulders as high as possible, and then slowly lowers them, while not bending the elbows, or moving the body
at all.
