Glute Training With Dumbbells

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Leg Curl With Dumbbell On Table

muscles:	Hamstrings
auxiliary muscles:	Abductors, Calves
		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

Shoulder Press With Dumbbells On Exercise Ball

muscles:	Deltoids
auxiliary muscles:	Triceps, Trapezius, Lower Back, Rectus Abdominis, Obliques
		required:	Dumbbells (2), Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Dumbbells On Exercise Ball

L-Fly With Dumbbells, Standing

muscles:	Deltoids
auxiliary muscles:	Teres Muscles
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do L-Fly With Dumbbells, Standing

Superman / Superwoman With Twist

muscles:	Glutes, Lower Back
auxiliary muscles:	Hamstrings, Trapezius, Rectus Abdominis, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Dumbbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Superman / Superwoman With Twist

Step-up

muscles:	Quadriceps, Glutes, Hamstrings
auxiliary muscles:	Lower Back, Adductors
		required:	Bench / Stool / Seat
		optional:	Backpack, Medicin Ball, Dumbbells (2), Kettlebells (2)
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Step-up

Windmill

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Lower Back, Deltoids, Hamstrings, Glutes, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Kettlebell, Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Windmill

Lateral L Raise With Rotation

muscles:	Teres Muscles, Deltoids
auxiliary muscles:	Trapezius, Triceps
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral L Raise With Rotation

Lunge Split Jump

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

exercise benefits and how to do Lunge Split Jump

Batwing Row

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

exercise benefits and how to do Batwing Row

Biceps-Curl With Front Raise

muscles:	Biceps, Deltoids
auxiliary muscles:	Hand Flexors, Pectoralis Major, Trapezius
		required:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Front Raise

Prone Raise / Scaption With Dumbbells

muscles:	Deltoids, Trapezius
auxiliary muscles:	Teres Muscles, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Prone Raise / Scaption With Dumbbells

Side Lunge With Dumbbells

muscles:	Quadriceps, Adductors, Glutes
auxiliary muscles:	Hamstrings, Abductors
		required:	Dumbbells (2) / Kettlebell
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Side Lunge With Dumbbells

Telle Curl

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

exercise benefits and how to do Telle Curl

Arm Circle, Lying

muscles:	Deltoids
auxiliary muscles:	Teres Muscles, Pectoralis Major, Trapezius
		required:	Dumbbells (2) / Weight Cuffs
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Arm Circle, Lying

Reverse Hyperextension On Table

muscles:	Lower Back, Glutes
auxiliary muscles:	Hamstrings
		required:	Bench / Table
		optional:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Reverse Hyperextension On Table