Hi, I'm Jay McLeod. Today, we're discussing dumbbell lifting exercises. Now the reasons why you want to use a dumbbell, basically it helps to repair muscle imbalances. Say for instance your right arm is stronger than your left arm, okay, if you are using a barbell or you are using a machine, your body is allowed to dominate one side will dominate the other. Okay the first exercise I'm going to show you is a dumbbell squat and press okay? With weights in hand you're going to bring them to your shoulder height, okay, your feet are going to be shoulder width apart, toes pointed forward. Now, you're going to inhale and push your hips back as if you are sitting in a chair and lower yourself by bending your knees into that squat position. From here, you're going to extend your legs by driving through your heels to stand up, as you stand up, press the weight overhead, okay, inhale, drop the weight back down to the start position. The next exercise I'm going to show you is a deadlift dumbbell row okay? Weights in front of your thighs, okay, slight bend in your knees, keeping your chest out you're going to lean forward from the waist, okay, maintain that flat back, alright, head in a neutral position. Now from here I turn my palms inward, I row the weight back by bending my elbows, okay. I extend my arms, pronate my wrist, shoot my hips forward and stand back up okay?