Grab some dumbbells and lay flat on a mat with your feet outstretched. Spread your elbows 45°. To finish, flex your triceps and pecs as you push the weight up toward the ceiling with firm abs.
Dumbbell Floor Press
Put two dumbbells outside shoulder-width and slightly inward to make a "V" on the ground. Do a pushup with shoulders aligned with wrists. Pull yourself down and extend your chest.
Dumbbell Pushups
Flatten your back on an exercise bench. Press the dumbbells over your chest with palms facing each other. Bend elbows to reduce weights.
Dumbbell Triceps Extensions
Hold a dumbbell over your chest on a flat bench. Pull the weight behind your head with bent elbows to stretch your lats and triceps. Lift the weight again with an elbow extension.
Bent Arm Pullovers
Holding dumbbells, stand tall and tighten your core. Start by "dragging" the weight up your body and bringing your elbows down to chest level. Lower the weights slowly until your arms are straight
Dumbbell Drag Curls