Arm Exercises With Dumbbells

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Triceps Kickback, Double-Handed

muscles:	Triceps
auxiliary muscles:	Lower Back, Rectus Abdominis, Obliques
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback, Double-Handed

Overhead Side Bend / Saxon Side Bend

muscles:	Obliques
auxiliary muscles:	Deltoids, Trapezius, Rectus Abdominis, Lower Back, Triceps
		required:	Medicin Ball / EZ Bar / Barbell / Dumbbells (2) / Kettlebells (2) / Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Overhead Side Bend / Saxon Side Bend

Wrist Rotation

muscles:	Hand Flexors, Hand Extensors
auxiliary muscles:	Biceps
		required:	Dumbbell / Dumbbells (2)
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Rotation

Goblet Squat

muscles:	Quadriceps, Hamstrings
auxiliary muscles:	Trapezius, Lower Back, Adductors, Glutes, Deltoids
		required:	Backpack / Medicin Ball / Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Goblet Squat

Rollout On Knees

muscles:	Deltoids, Rectus Abdominis, Lower Back
auxiliary muscles:	Latissimus Dorsi, Trapezius, Obliques, Pectoralis Major, Quadriceps, Serratus Anterior, Teres Muscles
		required:	EZ Bar / Dumbbells (2) / Barbell
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rollout On Knees

Leg Curl With Dumbbell On Table

muscles:	Hamstrings
auxiliary muscles:	Abductors, Calves
		required:	Dumbbell, Table / Bench
		optional:	Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Curl With Dumbbell On Table

Incline Flys With Dumbbells

muscles:	Pectoralis Major
auxiliary muscles:	Biceps, Serratus Anterior, Deltoids
		required:	Dumbbells (2), Bench
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Incline Flys With Dumbbells

Deadlift, One-Legged

muscles:	Lower Back, Hamstrings, Glutes
auxiliary muscles:	Rectus Abdominis, Adductors, Obliques, Abductors, Quadriceps, Calves
		required:	Backpack / Medicin Ball / Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Deadlift, One-Legged

Shoulder Press With Dumbbells, seated

muscles:	Deltoids
auxiliary muscles:	Triceps, Pectoralis Major, Serratus Anterior, Trapezius
		required:	Dumbbells (2), Seat / Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Dumbbells, seated

Squat At The Wall With Exercise Ball And Dumbbells

muscles:	Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Lower Back, Adductors
		required:	Exercise Ball, Kettlebells (2) / Dumbbells (2)
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Squat At The Wall With Exercise Ball And Dumbbells

Iron Cross / Kettlebell Crucifix

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
auxiliary muscles:	Pectoralis Major, Serratus Anterior, Triceps, Hand Flexors, Hand Extensors
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Iron Cross / Kettlebell Crucifix

Alternating Dumbbell Swings

muscles:	Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:	Hamstrings, Hand Flexors, Deltoids, Glutes, Hand Extensors, Trapezius, Quadriceps
		required:	Kettlebells (2) / Dumbbell / Dumbbells (2) / Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alternating Dumbbell Swings

Triceps Extension With Dumbbell, Standing, Two-handed

muscles:	Triceps
auxiliary muscles:	Hand Extensors
		required:	Dumbbell
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbell, Standing, Two-handed

Bench Press With Dumbbells

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Dumbbells (2), Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bench Press With Dumbbells

180 Jump Squat

muscles:	Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:	Lower Back, Rectus Abdominis, Adductors, Obliques, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Dumbbells (2), Weight Cuffs, Kettlebell, Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do 180 Jump Squat