Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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
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
Flat Dumbbell Fly	Push	Dumbbell	Beginner	Dumbbells	Chest, Lower, Inner, Outer
Incline Bench Press: Dumbbell, Single-Arm, Alternating	Push	Dumbbell	Beginner	Dumbbells	Chest, Arms, Upper, Triceps
Dumbbell Kickback	Push	Dumbbell	Beginner	None required	Arms, Triceps
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
Chest Pullover		Dumbbell	Athletic	Dumbbells, Flat Bench	Chest, Shoulders, Anterior
Incline Bench Press: Dumbbell, Two-Arm	Push	Dumbbell	Beginner	Dumbbells	Chest, Arms, Upper, Triceps
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