Instructions
Fasten the expander / Dynaband under the foot and sit with good posture (abdominal muscles tightened up, chest out, back straight). You back to the front to the upper arm (Triceps) against the leg to lay. Greife the Expander / Dynaband with one arm (palm up). Hold the other arm quietly.

Instructions
Hold the barbell (palms up). Lehne chest against a chair, the feet are firmly on the ground. Hold the other arm Lehne. Keep a good posture at (abdominal muscles tightened up, chest out, back straight).

Instructions
Seats with good posture (abdominal muscles tightened up, chest out, back straight), with their feet in a comfortable position. Keep the arms sideways, hold the dumbbells, palms facing the inside (hammer grip). In a controlled motion lift the dumbbells upward, with the upper arm perpendicular to the ground remains.

Instructions
Sit with good posture (abdominal muscles tightened up, chest out, back straight), with feet in a comfortable position. Keep the arms sideways; hold the dumbbells (palms facing forward).

Instructions
Fasten the expander under the feet and stand with good posture (abdominal muscles tightened up, chest out, back straight). The arms of the side, pick up the Expander / Dynaband (palms up) and bend it slightly inward to create a “U” shape. In a controlled motion, with the upper arms are perpendicular to the ground, pull the expander / Dynaband upwards.

Instructions
Stand with body posture (abdominal muscles tightened up, chest out, and back straight), the feet in a comfortable position. Keep the arms at the side of the torso; hold the dumbbells (palms facing forward).