Matrix Fitness

Incline Seated Dumbbell Curl

1: Sit on an incline bench that is positioned at a 45-degree angle. Hold a dumbbell in each hand.

2: Hold a dumbbell and perform an incline bicep curl, keeping your wrists as far back as possible. This will neutralize any stress placed on them.

3: Let your arms hang down to your sides with your elbows in. Turn the palms of your hands forward and point your thumbs away from your body. This is the starting position.

4: Curl up the dumbbells at the same time until your biceps are fully contracted. Exhale. Hold the contraction for a second when you get to the top.

5: Move back to the starting position.

6: Repeat for the number of reps in your set.

Single-Leg Squat Curl

1: Grab a dumbbell in your right hand and stand on only your right foot.

2: Bend at the right knee and squat down, at the same time bring your left foot back behind you.

3: As you stand back up bring your left knee forward and up in front of you.

4: Also while you are stand back up do a bicep curl with your right arm.

5: Repeat this motion for the desired amount of repetitions and then switch sides.

Swiss Ball Chest Press

1: Sit down a Swiss ball with feet on the ground. Slowly step forward until your upper back, shoulders, and head are against the ball. Your body should form a straight line from your shoulders to your knees.

2: Hold arms straight out above your chest and have a partner place a barbell in your hands. This is the starting position.

3: Begin exercise by lowering barbell down to the center of your chest until it is just above it. Pause, then push weight back up to starting position as quickly as possible. This completes one rep.

Weighted Chin-Up

1: Place the weight around your waist. Grab onto the chin-up bar with your palms facing your body.

2: Pull yourself upwards until your chin is above the bar.

3: Lower yourself back down so that your arms are almost all the way locked out. This completes one repetition.