Weightlifting Pictures

Kathryn Vera
Dumbbell Squats

Dumbbell Squats

Dumbbell squats are a compound exercise that target a number of muscle groups in the lower body -- including the hamstrings, quadriceps, and gluteal muscles. To perform squats properly:

  1. Stand with your feet flat on the floor a hip's-width distance apart, and your toes pointing forward.
  2. Relax your arms at your sides.
  3. Grasp one dumbbell with each hand. Make sure your wrists are rotated, with your palms facing your thighs.
  4. Take a deep breath.
  5. As you exhale, lower your buttocks towards the ground, until your thighs are parallel to the floor.
  6. Inhale deeply, using the muscles in your legs to return to your original standing position.
  7. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Barbell Deadlift

Barbell Deadlift

Barbell deadlifts target the lower back and hamstrings -- a group of muscles located on the back of the upper thigh. To perform barbell deadlifts properly:

  1. Stand with your feet flat on the floor. Make sure they are directly below your hips, with your toes pointing forward.
  2. Squat down and grasp a barbell that has been placed in front of your feet. Your grip should be slightly wider than a shoulder's-width distance.
  3. Take a deep breath.
  4. As you exhale, use the muscles in your lower back and hamstrings to straighten your knees and hips at the same time. Come into a standing position, with the barbell resting along the front of your upper thighs.
  5. Pause briefly.
  6. As you inhale, squat back down, bending your knees and your hips simutaneously.
  7. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Machine Leg Press

Machine Leg Press

The machine leg press -- or seated leg press, as it is sometimes called -- works muscles in the buttocks, hips, legs and thighs. To perform the exercise properly:

  1. Sit on the machine seat, with your back flat against the backrest.
  2. Position your feet on the resistance plate, making sure they are a hip's-width distance apart.
  3. Rotate your ankles, so your toes are pointing towards the sky.
  4. Lightly grasp handlebars, and engage your abdominal muscles to support your core.
  5. Take a deep breath.
  6. As you exhale, push the resistance plate away from your body, being sure to keep your heels flat against the plate.
  7. Pause briefly.
  8. Inhale, and relax your legs, bringing the resistance plate back to it's original starting position.
  9. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Machine Calf Raises

Machine Calf Raises

Machine calf raises include muscular strength and endurance in the calf muscles. To perform this exercise properly:

  1. Stand on the calf raise machine platform. Make sure your toes are facing forward.
  2. Position the machine shoulder pads directly above your shoulders. Grasp the handlebars to secure your core and upper body.
  3. Take a deep breath.
  4. As you exhale, roll your body weight forward, coming onto the balls of your feet.
  5. Pause briefly.
  6. Inhale, and lower your heels back to the ground, returning to your starting position.
  7. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Dumbbell Chest Press

Dumbbell Chest Press

The dumbbell chest press targets muscles in the arms, chest and shoulders. To perform dumbbell chest presses properly:

  1. Lie on your back on an exercise bench or other firm surface. Make sure your feet are flat on the floor and your spine is neutrally positioned.
  2. Bend your arms so your elbows are pointing towards the ground, and the inside edge of your forearms are pressed against your ribcage.
  3. Grasp a dumbbell with each hand, and rotate your wrists so your palms face away from your head.
  4. Take a deep breath.
  5. As you exhale, push your arms straight up to the sky. With your arms almost fully extended, the dumbbells should be directly over your chest. Do not lock your elbows.
  6. Inhale deeply, and lower the dumbbells back to their original starting position.
  7. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Machine Chest Fly

Machine Chest Flyes

Machine chest flyes target the chest and arm muscles -- making it an excellent choice for those interested in toning their upper body. To perform chest flyes properly:

  1. Sit on the chest fly machine seat. Make sure your feet are flat on the ground.
  2. Press your forearms to the inner edges of the chest fly arm rest pads. Your palms should be facing away from your body.
  3. Take a deep breath.
  4. As you exhale, use the muscles in your arms to chest to bring your forearms together, in front of your chest.
  5. Pause briefly.
  6. Inhale, and relax your arms back to their starting position.
  7. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Dumbbell Rows

Dumbbell Rows

Dumbbell rows target muscles in the upper back. To perform dumbbell rows properly:

  1. Relax your right arm by your side.
  2. Grasp a dumbbell with your right hand. Make sure your palm is facing your body.
  3. Bend slightly at the waist, and place your left hand on a sturdy surface -- such as an exercise bench.
  4. Take a deep breath.
  5. As you exhale, bend your elbow, driving it towards the sky. Continue until the dumbbell approaches your ribcage.
  6. Pause briefly.
  7. Inhale, and slowly extend your arm, lowering the dumbbell back towards the floor.
  8. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Lat Pulls

Lat Pulls

As suggested by the name, lat pulls target the latissimus dorsi muscle -- located in the mid-outer back. To perform lat pulls properly:

  1. Sit in the machine. Make sure your legs are securely positioned under the thigh pads.
  2. Grasp the bar with your palms facing away from your body. Your grip should be slightly wider than your shoulder-width.
  3. Lean back slightly.
  4. Take a deep breath.
  5. As you exhale, pull the bar down in front of your body, driving your elbows towards the ground and stopping when the bar hits your upper- or mid-chest.
  6. Pause briefly.
  7. Inhale, and slowly relax your arms, returning the bar to it's original starting position.
  8. Repeat the exercise seven to nine more times, for a total set of eight to 10 reptitions.
Dumbbell Side Shoulder Raises

Dumbbell Side Shoulder Raises

Dumbbell side shoulder raises help to make the shoulder muscles stronger and larger. To perform dumbbell side shoulder raises properly:

  1. Stand tall with your feet flat on the floor. Make sure your toes are facing forward.
  2. Relax your arms by your sides
  3. Grasp a dumbbell with each hand, with your palms facing your thighs.
  4. Take a deep breath.
  5. As you exhale, raise your arms to the sides, keeping them straight. Stop when your arms are at shoulder-height.
  6. Pause briefly.
  7. Inhale, then slowly lower your arms back to your sides.
  8. Repeat the exercise seven to nine more times, for a complete set of eight to 10 repetitions.
Machine Shoulder Presses

Machine Shoulder Presses

As suggested by the name, the machine shoulder press targets the shoulder muscles. To perform this exercise properly:

  1. Sit on the seated shoulder press machine seat. Make sure your feet are flat on the ground.
  2. Grasp each handle of the shoulder press machine. Your palms should be facing away from your body.
  3. Take a deep breath.
  4. As you exhale, press your arms overhead, reaching towards the sky. Stop just before your elbows are fully extended.
  5. Pause briefly.
  6. Inhale, and carefully lower your arms back to their starting position.
  7. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Standing Dumbbell Bicep Curls

Standing Dumbbell Bicep Curls

Bicep curls help target the biceps muscle -- located on the front part of the upper arm. To perform bicep curls properly:

  1. Relax your arms by your sides.
  2. Grasp a dumbbell in each hand, with your palms facing away from your body.
  3. Take a deep breath.
  4. As you exhale, bend your elbows, bringing the dumbbells towards your shoulders.
  5. Inhale deeply, lowering your arms back to their original starting position.
  6. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Tricep Cable Pressdowns

Tricep Cable Pressdowns

To exercise the triceps, consider incorporating tricep cable pressdowns into your exercise routine. To perform tricep cable pressdowns properly:

  1. Face the cable machine.
  2. Position the cable handlebar at head-height or above.
  3. Grasp the handlebar with both palms facing the ground.
  4. Pull the handlebar down enough so as to allow your elbows to make contact with your ribcage. Hold your elbows firmly in place against your ribs.
  5. Take a deep breath.
  6. Extend your arms, pressing the handlebar down towards the ground, until your arms are nearly straight.
  7. Pause briefly.
  8. Relax your arms, bringing the handlebar back to the starting position. Be sure to keep your elbows "glued" to your ribcage throughout the movement.
  9. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions.
Russian Twist

Russian Twist

The Russian Twist helps to strengthen muscles in the lower back -- including the multifidus, longissimus and spinalis muscles. To perform the Russian Twist properly:

  1. Sit on the floor with your legs extended in front of your body. Bend your knees slightly, and rest your heels on the floor.
  2. Grasp a weighted medicine ball with both hands, keeping it close to your body.
  3. Take a deep breath.
  4. As you exhale, rotate your trunk to your right side. Tap the medicine ball on the floor, near your right hip.
  5. Pause briefly.
  6. As you inhale, return to center.
  7. Take another deep breath.
  8. As you exhale, rotate your trunk to your left side. Tap the medicine ball on the floor, near your left hip.
  9. Pause briefly.
  10. As you inhale, return to center.
  11. Repeat the exercise seven to nine more times, for a total set of eight to 10 repetitions of the exercise.
Machine Abdominal Crunches

Machine Abdominal Crunches

Machine abdominal crunches help to create a stronger core. To perform machine abdominal crunches properly:

  1. Sit on the abdominal crunch machine seat. Make sure your feet are flat on the ground.
  2. Reach overhead, and grasp the machine handlebars. Your palms should be facing each other.
  3. Take a deep breath.
  4. As you exhale, bend at the waist, bringing your chest towards your thighs.
  5. Pause briefly.
  6. Inhale, and slowly sit back up straight, returning to your starting position.
  7. Repeat the exercise seven to nine more times, for a total set of eight to ten repetitions.

This, along with all of the other exercises, will make a great addition to your weight training program.

Kathryn Vera
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Weightlifting Pictures