Side Lateral Raises: Bent-Over, Neutral-Grip, Dumbbell |
Pull |
Bodybuilding |
Intermediate |
Dumbbells, Fat Gripz |
Shoulders, Posterior, Lateral |
Concentration Curls: Seated |
Pull |
Bodybuilding |
Intermediate |
Dumbbells, Flat Bench, Fat Gripz |
Arms, Biceps, Forearms |
Dumbbell Front Raise: Neutral-Grip |
Pull |
Dumbbell |
Intermediate |
Fat Gripz, Dumbbells |
Shoulders, Arms, Anterior |
Single Leg Deadlift |
N/A |
Dumbbell |
Intermediate |
Dumbbells, Kettlebells |
Legs, Hamstrings, Glutes |
Flat Bench Press: Dumbbell, Single-Arm, Alternating |
Push |
Dumbbell |
Beginner |
Dumbbells |
Chest, Arms, Lower, Triceps |
Concentration Curls: Standing, Off The Rack |
Pull |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Arms, Biceps, Forearms |
Alternating Shoulder Press |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Shoulders, Arms |
Intermediate Skiers |
Push |
Bodybuilding |
Intermediate |
Dumbbells |
Arms, Back, Legs, Triceps, Upper, Hamstrings |
Dumbbell Front Raise: Pronated-Grip |
Pull |
Dumbbell |
Beginner |
Dumbbells, Fat Gripz |
Shoulders, Arms, Anterior |
Dip Rack Knee Raises w Weight |
|
Core |
Athletic |
Dip Station, Dumbbells |
Core, Lower Abs |
Rotator Raise |
Pull |
Bodybuilding |
Intermediate |
Dumbbells |
Shoulders |
Rear Delt Raise |
|
Dumbbell |
Intermediate |
Flat Bench, Dumbbells |
Shoulders, Back, Posterior, Upper |
Bent over dumbbell row |
Pull |
Dumbbell |
Beginner |
Dumbbells |
Arms, Shoulders, Back, Lats |
Reverse Lunge w Curl |
N/A |
Dumbbell |
Intermediate |
Hex Dumbbells (pair) |
Legs, Arms, Biceps, Hamstrings |
Russian Twist w DB |
N/A |
Exercise Ball |
Athletic |
Swiss Ball, Dumbbells |
Core, Legs, Glutes |
Bent-Over Dumbbell Row: Neutral-Grip |
Pull |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Back, Arms, Lower |
Side Plank w Weight and Pulse |
N/A |
Core |
Athletic |
Ab Mat, Dumbbells |
Core, Shoulders |
Weighted Punch |
N/A |
Dumbbell |
Intermediate |
Dumbbells |
Arms, Core, Obliques |
Incline Bicep Curls: Two Arm |
Pull |
Bodybuilding |
Intermediate |
Incline Bench, Dumbbells, Fat Gripz |
Arms, Biceps, Triceps |
Dumbbell T-Bends |
Pull |
Dumbbell |
Athletic |
Dumbbells |
Legs, Hamstrings, Glutes |
Incline Chest Press |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Chest, Arms, Upper, Triceps |
Renegade Row |
|
Dumbbell |
Athletic |
Dumbbells |
Chest, Arms, Core, Triceps |
Dumbbell Curls: Hammer Grip, Two-Arm |
Pull |
Dumbbell |
Beginner |
Fat Gripz, Dumbbells |
Arms, Biceps, Triceps, Forearms |
Bicep Curl |
Pull |
Dumbbell |
Intermediate |
Dumbbells |
Arms, Biceps, Forearms |
Flat Bench Press: Dumbbell, Neutral-Grip, Two-Arm |
Push |
Dumbbell |
Beginner |
Dumbbells |
Chest, Arms, Upper, Triceps |