Exercise Ball Workouts / Stability Ball Exercises At Home

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Push-up Rollout With Dumbbells

muscles:	Pectoralis Major, Deltoids
auxiliary muscles:	Serratus Anterior, Rectus Abdominis, Triceps
		required:	Dumbbells (2)
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Push-up Rollout With Dumbbells

Biceps-Curl With Dumbbells

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbells (2)
		optional:	Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Dumbbells

Fly

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

exercise benefits and how to do Fly

Farmer’s Walk

muscles:	Hand Flexors, Hand Extensors, Trapezius
auxiliary muscles:	Lower Back, Deltoids, Biceps, Quadriceps, Hamstrings, Calves
		required:	Dumbbells (2) / Kettlebells (2) / Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Farmer’s Walk

Drag Curl With EZ Bar

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	EZ Bar / Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Drag Curl With EZ Bar

Front Squat With Barbell

muscles:	Hamstrings, Glutes, Quadriceps
auxiliary muscles:	Adductors, Lower Back
		required:	Barbell / EZ Bar
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Front Squat With Barbell

Row In Static Squat-Position

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

exercise benefits and how to do Row In Static Squat-Position

Shoulder Press With Dumbbells, Standing

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

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

Shoulder Press With Partner

muscles:	Deltoids, Triceps
auxiliary muscles:	Pectoralis Major, Serratus Anterior, Trapezius
		required:	Workout Partner
		optional:	Seat, Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Partner

Side Step-up

muscles:	Glutes, Abductors, Quadriceps
auxiliary muscles:	Calves, Adductors
		required:	Seat / Bench
		optional:	Medicin Ball, Dumbbells (2), Kettlebells (2), Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Side Step-up

Biceps-Curl With Dumbbells, Overhand Grip

muscles:	Hand Extensors, Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbells (2)
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Dumbbells, Overhand Grip

Deadlift With Dumbbells

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

exercise benefits and how to do Deadlift With Dumbbells

Floor Flys With Dumbbells

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

exercise benefits and how to do Floor Flys With Dumbbells

T-Bar Row

muscles:	Latissimus Dorsi
auxiliary muscles:	Teres Muscles, Deltoids, Biceps, Hand Flexors, Trapezius, Lower Back
		required:	Barbell
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do T-Bar Row

Zottman Curl

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

exercise benefits and how to do Zottman Curl