Note: All but one require dumbbells..if you don't have a pair, I recommend getting one..or you can try household items like old purses filled with heavy stuff, bricks?, gallon jugs, books, etc.

Kickback
Preparation

Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.

Execution

Extend arm until it is straight. Return and repeat. Continue with opposite arm.

Lying Triceps Extension

Preparation

Lie on bench and position dumbbells over head with arms extended.

Execution

Lower dumbbells by bending elbow until they are to sides of head. Extend arm. Repeat.

One Arm Triceps Extension

Preparation

Position dumbbell behind neck with elbow positioned upward.

Execution

Extend arm until straight. Return and repeat. Continue with opposite arm.

Triceps Extension

Preparation

Position one dumbbell overhead with both hands under inner plate (heart shaped grip).

Execution

With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat.

Dumbbell Curl

Preparation

Position two dumbbells to sides, palms facing in, arms straight.

Execution

With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Dumbbell Concentration Curl

Preparation

Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh.
Lean into leg to raise elbow slightly.

Execution

Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.

Dumbbell Hammer Curl

Preparation

Position two dumbbells to sides, palms facing in, arms straight.

Execution

With elbows to the sides, raise one dumbbell until forearm is vertical and the thumb faces the shoulder. Lower to original position and repeat with alternative arm.

Dumbbell Arnold Press

Preparation

Grasp dumbbells; palms facing body, elbows flexed.

Execution

Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.

Dumbbell One Hand Shoulder Press ooo finally a hottie

Preparation

Stand with dumbbells positioned near shoulder with elbow below wrists.

Execution

Press dumbbell until arm is extended overhead. Lower and repeat.

Dumbbell Lateral Rise

Preparation

Grasp dumbbells in front of thighs. Bend over at hips slightly with knees bent.

Execution

With elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.

Dumbbell Raise

Preparation

Stand and grasp dumbbells with arms to side, palms facing sides of thighs.

Execution

Pull dumbbells up to sides of ribs with elbows out to sides. Lower and repeat.

Dumbbell Rear Delt Row

Preparation

Kneel over side of bench with arm and leg to side. Grasp dumbbell.

Execution

Pull dumbbell up out to side with upper arm perpendicular to trunk until upper arm is just beyond horizontal. Lower and repeat.

Bench Dip

Preparation

Place weight on lap. Place hands on the edge of a bench, feet on adjacent bench.

Execution

Lower body until full stretch or rear end touches floor. Raise body and repeat.

OK I really wish that guy ^^ had worn a shirt for all the videos...

More Workouts!

Aerocross ♥ Hold a jump rope with an end in each hand, palms facing forward. ♥ Begin skipping, hopping up just enough to allow the rope to pass beneath your feet. ♥ Once you've got the rhythm, slowly extend your arms out from your sides as far as possible as you skip. ♥ The goal is to make big circles with your arms so you feel as if you're rowing a boat backward. ♥ Continue skipping for 60 seconds.

One-Arm Triceps Dip ♥ Sit on the floor with your legs and feet pressed together, knees bent and feet flat on the floor. ♥ Place your hands about a foot behind your butt, palms shoulder-distance apart, fingers pointing toward your butt. Straighten your arms to raise your butt off the floor. ♥ Bend your left elbow and lower your butt as close to the floor as possible without actually touching it. ♥ Straighten your left arm; repeat, this time bending right arm. ♥ Alternate sides for 60 seconds. ♥ To make the move a little easier, try spreading your legs up to 2 feet apart.

Dumbbell Cross Body Triceps Extension: Starting Position: ♥ Lie on your back on a flat bench with your spine in a neutral position. ♥ Hold a 1-3 lb. dumbbell in your right hand and place your left hand at your side. ♥ The right arm should be straight up toward the ceiling with a slight bend in the elbow. Movement: ♥ Bend your arm at the elbow across your body until your elbow is at a 90-degree angle. ♥ Contracting the triceps muscles, slowly return to the starting position. ♥ After completing the set on the right side, repeat on the left side. Key Points: ♥ Inhale while bending your arm and exhale while returning to the starting position. ♥ Your upper arm should remain stationary throughout the exercise. Perform 12 to 15 repetitions.

Dumbbell Behind the Head Triceps Extension: Starting Position: ♥ Stand with a 1-3 lb. dumbbell in your right hand and your left hand on your hip. ♥ Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position. ♥ Do not allow the weight to touch your head or neck area. Movement: ♥ Slowly bend your elbow, lowering the weight until your arm forms a 90° angle behind your head stopping before the weight touches your back. ♥ Contracting the triceps muscles, slowly return to the starting position. Key Points: ♥ Exhale while returning to the starting position and inhale while lowering the weight. ♥ After completing the set on the right side, repeat on the left side. ♥ This exercise is not to be performed with large dumbbells. The technique is more important than the weight. ♥ You can also perform this exercise while seated on a bench.