Free Weights Exercises At Home

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Bent Over Balance Row With Support, Single-Arm

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

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

Wood-Chop With Dumbbell

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

exercise benefits and how to do Wood-Chop With Dumbbell

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

exercise benefits and how to do Front Raise With Twist

Alphabet / ABC With Medicine Ball

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

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

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

exercise benefits and how to do Russian Twist, Standing

Low Windmill

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Trapezius, Lower Back, Deltoids, Hamstrings, Glutes
		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, EZ Bar / Dumbbells (2) / Dumbbell / Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Preacher Curl On Exercise Ball

Pullover With Dumbbell

muscles:	Serratus Anterior, Pectoralis Major
auxiliary muscles:	Latissimus Dorsi, Teres Muscles, Triceps, Deltoids
		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, Seat / Bench
		fitness level:	Easy
		exercise type:	Strength

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

Bent Arm Pullover With Dumbbell

muscles:	Pectoralis Major, Latissimus Dorsi
auxiliary muscles:	Triceps, Trapezius, Teres Muscles, Serratus Anterior, Deltoids
		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