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» Muscles worked: Biceps, Forearms

1. Stand hip-width apart, holding a dumbbell in each hand
at your sides, palms facing inwards.
2. Slowly curl your right arm upwards, rotating your
palm forwards (supination) until the dumbbell is at
shoulder height.
3. Slowly lower your right arm back down.
4. Now curl your left arm upwards in the same way.
5. Alternate arms and repeat the movement
smoothly.

» TIP: Keep your upper body stable and your elbows close to your
body. Work without momentum – the more controlled, the stronger the
stimulus on the biceps!

» Muscles worked: Anterior deltoids (front of shoulders), upper
chest, core

1. Stand with your feet hip-width apart, holding a dumbbell in each hand
in front of your thighs, palms facing your body.
2. Engage your core, keep your back straight, and shoulders slightly
pulled back.
3. Raise your arms straight or slightly bent in front of your body
to about shoulder height.
4. Slowly and controlled lower the dumbbells back down.
5. Repeat the movement smoothly.

» TIP: Make sure not to use momentum – rather use less
weight and perform the exercise with clean form! Keep your core tight to
prevent arching your lower back.

» Muscles used: Upper back (latissimus,
rhomboids), posterior shoulders, biceps, core

1. Option with a chair: Stand sideways next to a stable chair,
support one knee and one hand on it. Keep your back straight, core
engaged. The free hand holds the dumbbell, arm extended
downwards.
2. Option without a chair: Take a slight lunge position,
torso tilted forward, back straight, core
engaged. The dumbbell hangs in the front hand.
3. Pull the dumbbell up in a controlled manner, elbow close to the
body, shoulder blade pulling down and back.
4. Slowly and controllably lower the dumbbell again.
5. Repeat the movement for the desired
number of repetitions, then switch sides.

» TIP: With a chair, you have more stability; without a chair, you also train
your core control – choose the option that suits you best!

» Muscles used: Hamstrings,
Glutes, Lower back, Core

1. Stand hip-width apart, holding a dumbbell in each hand in front of your
thighs, palms facing your legs.
2. Engage your core, slightly pull your shoulder blades back, and
lean your torso forward from your hips with a straight back.
Your knees remain only slightly bent.
3. Lower the dumbbells close to your body until you feel a
distinct stretch in your hamstrings (usually around mid-shin
height).
4. Push your hips forward and return to a standing position in a controlled
manner.
5. Repeat the movement smoothly.

» TIP: Keep your back straight throughout the entire movement!
Imagine you are pushing your hips back, not lowering the
dumbbells. Less weight, clean technique!

» Muscles used: Gluteal muscles (glutes), posterior
thighs (hamstrings), lower back, core, shoulders

1. Stand hip-width apart, holding a dumbbell with both
hands on the handle in front of you, arms extended.
2. Slightly bend your knees, push your hips back, and bring
the dumbbell between your legs with a straight back.
3. Explosively extend your hips forward, so that the dumbbell
powerfully swings up to about chest or shoulder height.
4. Let the dumbbell swing back down between your legs
in a controlled manner.
5. Repeat the movement rhythmically, without pulling with your
arms.

» TIP: The power comes from the hip extension, not from the
shoulders! Think of an explosive hip thrust – the arms "just hang
along." Prefer moderate weight and clean technique!

» Muscles used: Glutes, hamstrings, quadriceps, shoulders, upper back,
core

1. Stand hip-width apart, holding a dumbbell in your right hand in front of you between your legs, back straight, knees slightly bent.
2. Bend slightly downwards, engage your core, and start the movement explosively: powerfully extend your hips and knees and pull the dumbbell upwards close to your body.
3. Move the dumbbell in a fluid motion overhead, fully extending your arm – the weight is "caught", not pressed.
4. Lower the dumbbell back to the starting position in a controlled manner.
5. Repeat for the desired number of repetitions, then switch sides.

» TIP: The momentum comes from your legs and hip extension, not from your arms! Work with light to medium weight until you have mastered the technique.