Dumbbell Pullover

Lie down with your upper back across a bench and your body perpendicular to the bench. Have your arms extended above your chest and holding a dumbbell with both hands. While keeping your arms rigid, slowly lower your arms above your head and lower your hips until you feel a good stretch. Reverse the movement on the way back up.

Bench Press

While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extention without locking your elbows. The lower back should maintain contact with the bench at all times.

Barbell Curls

Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once the weight has reached the top, slowly lower it with control back to the starting position.