One arm kickbacks
Start: Place same arm and leg on bench, raise opposite elbow high bent at right angle
Finish: Keeping elbow from lowering or swinging raise dumbbell up
Palms facing French Press
Start: Lying flat on bench, arms extended over chest and palms facing each other
Finish; Lower dumbbells to side of ears, to about right angle while elbows stay stationary
Seated Over head Extension
Start: Sitting on bench with torso in upright position and feet at right angle while holding dumbbell behind head in right angle position
Finish: Raise dumbbell up overhead extending arms while keeping torso in right angle position
Floor French Presses
Start: Lying on floor with arms extended and palms facing each other
Finish: Lower dumbbells to floor next to ears, rest dumbbells on floor and
explode off floor upwards and repeat
Seated Two arm Dumbbell Kickbacks
Start: Arms bent at right angle and palms facing each other torso slightly leaning forward
Finish: extend arms backwards while palms face each other