Title Force Type Category Difficulty Equipment Muscle Groups
Flat Bench Press: Dumbbell, Neutral-Grip, Two-Arm Push Dumbbell Beginner Dumbbells Chest, Arms, Upper, Triceps
Shoulder W on Wall Push Dumbbell Beginner None required Shoulders, Back, Upper
Single Leg Opposite Arm Back Row Pull Dumbbell Intermediate None required Back, Upper
Pull-Overs: Dumbbell Pull Dumbbell Intermediate Dumbbells Chest, Back, Arms, Triceps
Flat Dumbbell Fly Push Dumbbell Beginner Dumbbells Chest, Lower, Inner, Outer
Incline Bench Press: Dumbbell, Neutral-Grip, Two-Arm Push Dumbbell Beginner Dumbbells Chest, Upper, Inner
Incline Bench Press: Dumbbell, Two-Arm Push Dumbbell Beginner Dumbbells Chest, Arms, Upper, Triceps
Lunge Press Push Dumbbell Intermediate None required Shoulders, Legs, Quadriceps
Bicep Hammer Curls Pull Dumbbell Beginner Dumbbells Arms, Biceps, Forearms
Renegade Row Pull Dumbbell Athletic None required Back, Core, Lats
Chest Pullover Dumbbell Athletic Dumbbells, Flat Bench Chest, Shoulders, Anterior
Shoulder Lateral Raise Pull Dumbbell Beginner None required Shoulders, Anterior
Reverse Lateral Pull Dumbbell Intermediate None required Full Body
Rear Delt Raise Dumbbell Intermediate Flat Bench, Dumbbells Shoulders, Back, Posterior, Upper
Alternating Shoulder Press Push Dumbbell Intermediate Dumbbells Shoulders, Arms
Stiff Leg Deadlift Pull Dumbbell Beginner None required Legs, Hips, Hamstrings
Overhead Arm Extension Push Dumbbell Intermediate None required Arms, Triceps
Alternating Front Raise Pull Dumbbell Beginner None required Shoulders, Anterior
Bicep Curl Standing with Dumbbells Pull Dumbbell Beginner None required Arms, Back, Biceps, Upper
Dumbbell Row Dumbbell Intermediate Dumbbells Back, Arms, Lats, Biceps
Incline Bench Press: Dumbbell, Single-Arm, Alternating Push Dumbbell Beginner Dumbbells Chest, Arms, Upper, Triceps
Back Row with Dumbbell Pull Dumbbell Beginner None required Back, Upper
Incline Dumbbell Fly Push Dumbbell Beginner Dumbbells Chest, Upper, Inner, Outer
Dumbbell Kickback Push Dumbbell Beginner None required Arms, Triceps
Spiderman Bicep Curl Pull Dumbbell Beginner Dumbbells Arms, Biceps, Forearms