12 Free Weight (Dumb Bell) Resistance Exercises to Work Out the Whole Body.

The Arms

Concentration curls: Works the biceps.

1) Sit on the edge of your bench with your feet wide apart. Hold a dumbbell in your right hand.

2) Place your right elbow on the inside of your right thigh just above the knee. Let the arm hang between your legs so your palms are facing your left leg. Place your left hand on your left knee for stability. Your torso and upper body will be curled over your legs.

3) Bending at the elbow, curl your right arm up towards your head. Do not use your body to swing the arm up, use your bicep only.

4) Once at shoulder level curl arm back down slowly to starting position. Repeat exercise. Once set is complete switch arms and repeat.

Points to remember:

Try not to swing the body when lifting the dumbbell, use your bicep only. To help prevent this keep the leg you are resting your elbow on strong and steady.

When arm is hanging at the start position keep a slight bend in the elbow to prevent locking.


French Press: Works the triceps.

1) Lie flat with your back on the bench and feet on the ground either side for stability.

2) Hold a dumbbell in each hand directly above your chest body width apart so your palms are facing each other.

3) Keep the back of your shoulders firmly on the bench. Allow your elbows to slowly fold down until the dumbbells are lowered to either side of your head.

4) Bring both arms back up into the starting position. Repeat the exercise.
Points to remember:

By keeping your shoulders on the bench you help to prevent them from being used in the process. The only movement should come from the elbows.

Keep abdominals tight and lower back on the bench at all times.

Keep a slight bend in the elbows when in the starting position.

Be careful not to bring the weights down onto your head.

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