Exercise Reference

Exercise Reference

Below are concise, text-only descriptions adapted from the book’s illustrations. Each sequence describes the flow of the movement. Focus on posture, control, and the prescribed tempo for the day.

Dumbbell Bench Press (Alternating)

1. Top: Arms extended above chest, palms forward.
2. Descend: Lower one dumbbell under control while the other remains locked out.
3. Bottom: Elbow just below bench level, forearm vertical.
4. Push: Press back to the top; alternate sides each rep.

1-Arm Dumbbell Row

1. Start: Hinge at hips, back flat, one hand/one knee supported or free-standing.
2. Top: Pull elbow toward hip without rotating torso; squeeze back.
3. Bottom: Lower dumbbell under control to full stretch.

Goblet Squat

1. Start: Hold a dumbbell or kettlebell at chest (goblet) position, feet shoulder-width.
2. Bottom: Sit between heels, chest up, knees tracking toes.
3. Top: Drive through mid-foot to stand tall, glutes tight.

Dumbbell Reverse Lunge

1. Top: Stand tall with dumbbells at sides.
2. Bottom: Step back, drop rear knee toward floor, front shin vertical.
3. Top: Drive through front heel to stand; alternate legs.
4. Bottom (other side): Repeat on opposite leg.

Alternating Dumbbell Military Press

1. Start: Seated or standing, dumbbells at shoulder height.
2. Push: Press one dumbbell overhead while the other stays braced.
3. Top: Biceps near ear, ribs down.
4. Bottom: Lower to shoulder and alternate.

Dumbbell Biceps Curl

1. Start: Stand tall, dumbbells at sides, palms forward.
2. Raise: Curl without swinging; elbows pinned.
3. Top: Squeeze biceps; wrists neutral.
4. Bottom: Lower under control to full extension.

Lying Dumbbell Triceps Press

1. Start: Lie on bench, arms extended, dumbbells above shoulders.
2. Bottom: Bend elbows to lower bells near temples/ears.
3. Top: Extend elbows to return to start without flaring.

Dumbbell Incline Bench Press (Alternating)

1. Top: Arms extended on incline bench.
2. Descend: Lower one dumbbell while the other stays locked out.
3. Bottom: Elbow just below bench level.
4. Push: Press to top; alternate sides.

1/2 Kneeling Diagonal 1-Arm Row

1. Top: Half-kneeling stance facing cable/band anchor.
2. Pull: Row diagonally toward hip without trunk rotation.
3. Bottom: Control return to full arm extension.

Zottman Curl

1. Start: Supinated curl up to top.
2. Top: Rotate wrists to pronated position.
3. Pivot: Lower under control with pronated grip.
4. Bottom: Rotate back to supinated to repeat.

Triceps Rope Pressdown

1. Top: Elbows pinned at sides, rope at chest.
2. Bottom: Extend elbows; at bottom push rope ends apart.
3. Pull Apart: Squeeze triceps; control return.

Dumbbell Deadlift

1. Start: Hip-width stance, bells at sides/front, brace and hinge.
2. Top: Stand tall with hips and knees extended.
3. Bottom: Hinge back to lower bells to mid-shin while maintaining neutral spine.
4. Top: Drive through floor to stand.

Dumbbell Bench Press

1. Top: Arms extended above chest, palms forward.
2. Descend: Lower both dumbbells together.
3. Bottom: Elbows just below bench level.
4. Push: Press to full lockout.

---

Tempo Reminder

• 1010: steady rhythm; minimal transitions.
• 4010: emphasize 4-second lowering; control every rep.
• 10X0: explosive concentric; control the lowering.