Dumbbell Exercises / Dumbbell Workouts At Home

Options

Leg Curl With Dumbbell On Table

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

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

Bench Press With Dumbbell, Single-Arm

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Dumbbell, Bench
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Bench Press With Dumbbell, Single-Arm

Calf Raise With Barbell, Seated

muscles:	Calves
		required:	Barbell / EZ Bar / Dumbbells (2) / Kettlebells (2)
		optional:	Step
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Calf Raise With Barbell, Seated

Romanian Deadlift

muscles:	Lower Back, Glutes, Hamstrings
auxiliary muscles:	Abductors, Quadriceps, Adductors
		required:	Kettlebells (2) / Barbell / EZ Bar / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Romanian Deadlift

21s / 3-Part Curl

muscles:	Biceps
auxiliary muscles:	Hand Extensors, Hand Flexors
		required:	Barbell / EZ Bar / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do 21s / 3-Part Curl

Rollout On Knees

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

exercise benefits and how to do Rollout On Knees

Overhead Squat

muscles:	Quadriceps, Glutes, Hamstrings
auxiliary muscles:	Rectus Abdominis, Lower Back, Serratus Anterior, Calves, Teres Muscles, Latissimus Dorsi, Deltoids, Trapezius, Triceps, Adductors
		required:	Barbell / Dumbbells (2) / EZ Bar / Broomstick
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Overhead Squat

High Pulls

muscles:	Trapezius, Deltoids
auxiliary muscles:	Hamstrings, Hand Flexors, Adductors, Abductors, Lower Back, Glutes, Quadriceps, Biceps
		required:	Dumbbells (2) / EZ Bar / Barbell
		fitness level:	Hard
		exercise type:	Strength, Plyometrics

exercise benefits and how to do High Pulls

Rolling Triceps Extension

muscles:	Latissimus Dorsi, Triceps
auxiliary muscles:	Hand Extensors, Deltoids, Hand Flexors
		required:	Dumbbells (2) / Barbell / EZ Bar
		optional:	Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rolling Triceps Extension

Cuban Press

muscles:	Teres Muscles, Deltoids
auxiliary muscles:	Triceps, Trapezius
		required:	EZ Bar / Barbell / Dumbbells (2)
		optional:	Bench, Seat, Exercise Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Cuban Press

Overhead Side Bend / Saxon Side Bend

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

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

Bent Over Shrug

muscles:	Trapezius, Deltoids
auxiliary muscles:	Hand Extensors, Hand Flexors
		required:	Dumbbells (2) / Barbell / Kettlebells (2) / EZ Bar
		optional:	Bench, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Bent Over Shrug

Telle Curl

muscles:	Lower Back, Hamstrings, Biceps
auxiliary muscles:	Hand Flexors, Quadriceps, Glutes
		required:	Dumbbells (2) / Barbell / EZ Bar
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Telle Curl

Neider Press

muscles:	Deltoids
auxiliary muscles:	Trapezius, Teres Muscles, Pectoralis Major
		required:	Barbell / EZ Bar / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Neider Press

Incline Bench Row

muscles:	Trapezius, Teres Muscles
auxiliary muscles:	Lower Back, Biceps, Deltoids, Hand Flexors, Latissimus Dorsi
		required:	Dumbbells (2) / Kettlebells (2), Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Incline Bench Row