Arms

Barbell Curl

Incline Dumbbell Curl

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Reverse-Grip Bent-Over Row

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Concentration Curl

Prone Incline Dumbbell Curl● Set an adjustable bench to a 45-degree angle.● Lie face-down on the bench with your chest pressed firmly against the pad and your head above the top of the seatback.● Letting your arms hang on either side of the bench, hold a set of dumbbells with an underhand grip.● Raise the dumbbells up toward your shoulders.● Squeeze, then slowly lower the dumbbells back to the start position.

Dumbbell Prone Incline Curl

Back

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Single-Arm Dumbbell Row

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Decline Bench Dumbbell Pull-Over

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Chest

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Inclined Dumbell Fly

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