Free Weights Exercises At Home

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Wood-Chop With Dumbbell

muscles:	Obliques
auxiliary muscles:	Hamstrings, Glutes, Lower Back, Rectus Abdominis, Quadriceps
		required:	Medicin Ball / Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Wood-Chop With Dumbbell

Bent Over Balance Row With Support, Single-Arm

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Biceps, Deltoids, Hand Flexors, Hamstrings, Glutes, Lower Back
		required:	Kettlebell / Dumbbell
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Row With Support, Single-Arm

Alphabet / ABC With Medicine Ball

muscles:	Deltoids
auxiliary muscles:	Rectus Abdominis, Obliques, Pectoralis Major, Trapezius, Teres Muscles
		required:	Dumbbell / Kettlebell / Medicin Ball
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alphabet / ABC With Medicine Ball

Vertical Internal Rotation With Dumbbell, Lying

muscles:	Deltoids
auxiliary muscles:	Teres Muscles
		required:	Dumbbell
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Vertical Internal Rotation With Dumbbell, Lying

Front Raise With Twist

muscles:	Deltoids
auxiliary muscles:	Triceps, Hand Flexors, Pectoralis Major, Trapezius
		required:	Dumbbell / Backpack / Medicin Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Front Raise With Twist

Triceps Kickback, Single-Arm

muscles:	Triceps
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback, Single-Arm

Russian Twist, Standing

muscles:	Obliques
auxiliary muscles:	Deltoids, Rectus Abdominis, Trapezius, Lower Back
		required:	Kettlebell / Backpack / Medicin Ball / Dumbbell / Exercise Ball
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Russian Twist, Standing

Low Windmill

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Hamstrings, Glutes, Trapezius, Lower Back, Deltoids
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Low Windmill

Preacher Curl On Exercise Ball

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

exercise benefits and how to do Preacher Curl On Exercise Ball

Pullover With Dumbbell

muscles:	Pectoralis Major, Serratus Anterior
auxiliary muscles:	Teres Muscles, Triceps, Deltoids, Latissimus Dorsi
		required:	Dumbbell, Bench / Stool / Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Pullover With Dumbbell

Scott Curl With Dumbbell, Single-Arm

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbell, Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Scott Curl With Dumbbell, Single-Arm

Bent Arm Pullover With Dumbbell

muscles:	Latissimus Dorsi, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids, Triceps, Trapezius, Teres Muscles
		required:	Dumbbell, Bench / Stool / Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Arm Pullover With Dumbbell

External Rotation With Dumbbell, Seated

muscles:	Deltoids
auxiliary muscles:	Teres Muscles
		required:	Dumbbell, Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do External Rotation With Dumbbell, Seated

Concentration Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbell, Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Concentration Curl

Triceps Kickback On Bench

muscles:	Triceps
auxiliary muscles:	Hand Extensors
		required:	Dumbbell / Kettlebells (2), Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback On Bench