Free Weight Exercises

1. Dumbbell alternating frontal raises

2. Lateral raises

3. Dumbbell ski's

4. Dumbbell press

5. Rear delt fly

How to perform these exercises

6. Seated dumbbell press

7. Lean-away dumbbell

8. Rear delt dumbbell row

9. Dumbbell face pulls

How to perform these exercises

1. Barbell overhead press

2. Standing behind neck barbell press

3. Wide-grip upright row

4. Barbell rear delt row

how to perform these exerices

How to perform a proper overhead press