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