Resistance exercises

Muscles worked: pectoralis major, triceps and anterior deltoids

• Keeping your wrists firm, lower the barbell to the middle of your chest without making contact with your body.
• On the pushing action, extend your arms, aiming to keep your elbows soft at the top of the movement.
• Ensure your back stays neutral throughout the exercise.

Muscles worked: pectoralis major, triceps and anterior deltoids

• When lowering the dumbbells, lead with your elbows until they sit in line with your shoulder joint.
• On the pushing action, extend your arms, aiming to keep your elbows soft at the top of the movement.

Ensure your back stays neutral throughout the exercise.

Muscles worked: pectoralis major and anterior deltoids

• With your arms extended and in line with your chest, take the lock of your elbows and keep them fixed.
• Lower your arms under control to shoulder level or slightly below.
• Return the dumbbells to your start position, maintaining the fixed angle at your elbows.

Muscles worked: trapezius, deltoids and biceps

• Position the dumbbells in front of your thighs with your arms extended, aiming to keep your elbows soft.
• Keeping the dumbbells close to your body and leading with your elbows, raise the dumbbells under control to sit just under your chin or at a height that feels comfortable.
• Keep the elbows pointing up to ensure your upper back muscles are fully involved.
• Lower the dumbbells slowly under control to your start position.

Muscles worked: latissimus dorsi, trapezius, posterior deltoids and biceps

• [Missing instruction here for the knee and supporting hand that should be on the bench]
• The other foot should be position to the side of the bench to provide a stable base.
• Leading with the elbows, raise the weight towards the side of your chest, keeping your arm close to your body.
• With your body fixed, lower the dumbbell under control until your arm is extended; avoid locking your elbows.
• When returning the dumbbell to the floor, aim to sink at your knees.

Muscles worked: biceps and brachialis

• [Should there be an instruction here about positioning?]
• Curl the weight up towards your chest with your wrists firm and elbows fixed to the sides of your body.
• Lower the weight under control until your arms are straight without locking your elbows.

Muscles worked: medial deltoids

• Adopt a wide stand and place the dumbbells in front of your thighs; ensure your elbows are slightly bent and fixed.
• Raise the dumbbells away from your sides under control, so they are both in line with your shoulders.
• Lower the dumbbells under control to your start position.

Muscles worked: deltoids and triceps

• Hold the dumbbells with a firm grip and elbows just below your shoulders.
• Raise the dumbbells directly upwards until your arms are extended without locking your elbows.
• Lower the dumbbells under control to your start position.
• This exercise can also be performed standing, with a wide stance – keep your abs braced and spine neutral to avoid any discomfort to the lower back.

Muscles worked: triceps

• Keep your elbows bent and close to your body, with upper arms fixed.
• Lower the dumbbells under control towards the outside of your head and with a strong right angle at your elbows.
• Aim to keep your wrists firm and fixed throughout the movement.

Muscles worked: triceps

• Keep your elbows bent and close to your body, with upper arms fixed.
• Lower the barbell under control towards the top of your head (approx. 2–3 cms above) and with a strong right angle at your elbows.
• Aim to keep your wrists firm and fixed throughout the movement.

Muscles worked: quadriceps, hamstrings, gluteus maximus, gastrocnemius and erector spinae

• Adopt a squat with your feet hip-width apart and place hands on the bar with an overhand grip positioned just outside your thighs.
• Ensure your body moves to a fully upright position without pushing your hips forward.
• Return the bar so it hovers above the floor, bending your knees and pushing your glutes back – spine neutral throughout.

Muscles worked: quadriceps, hamstrings and gluteus maximus

• Adopt a hip-width stance with an upright posture.
• Step directly forwards to a distance where you can bend both knees to a right angle when the body is lowered, aiming to keep your feet forwards and parallel.
• Keeping your body upright, bend your knees.
• Drive back with your front leg to your start position.