Determined to build muscle? This cannot be achieved without dedication, sheer hard work and sound nutrition. With a solid foundation in place you can help process along with supplements like creatine, whey protein, prohormones, testosterone boosters and amino acids.

Need to lose fat? There is no point in building awesome muscles if they're covered by layers of fat. Once again, key to success is hard work but you can boost fat loss by using products from supplement categories that include fat burners, stimulant-free products, appetite suppressants and carb blockers.

Many more supplements are available to support your bodybuilding endeavors. These include energy boosters and products aimed at enhancing condition of your mind and body. As we progress through this series of articles we'll look at each of these in turn.

DOWNWARD MOVEMENT

Allow dumbbells to lower in a wide arc until they are level with shoulders or chest. Keep dumbbell bars parallel to each other as elbows move downward. Keep wrists rigid and elbows held in a slightly flexed position. Keep dumbbells in line with elbows and shoulders.

UPWARD MOVEMENT

Pull dumbbells up toward each other in a wide arc back to starting position. Keep wrists rigid and elbows held in a slightly flexed position. Keep dumbbells in line with elbows and shoulders. Repeat or finish set.