Leg Training With Dumbbells

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Arm Circle, Lying

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

exercise benefits and how to do Arm Circle, Lying

Lateral Raise

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

exercise benefits and how to do Lateral Raise

Lateral Raise On Incline Bench

muscles:	Deltoids
auxiliary muscles:	Serratus Anterior, Trapezius, Teres Muscles
		required:	Dumbbell, Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral Raise On Incline Bench

Lateral Raise, Single-Arm, Standing

muscles:	Deltoids
auxiliary muscles:	Trapezius
		required:	Dumbbell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Lateral Raise, Single-Arm, Standing

Swings with Kettlebell

muscles:	Glutes, Hamstrings
auxiliary muscles:	Teres Muscles, Calves, Hand Extensors, Deltoids, Latissimus Dorsi, Quadriceps, Trapezius, Hand Flexors, Lower Back
		required:	Medicin Ball / Dumbbell / Kettlebell / Backpack
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Swings with Kettlebell

Biceps Curl On Incline Bench

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

exercise benefits and how to do Biceps Curl On Incline Bench

Cross-Body Hammer Curl

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

exercise benefits and how to do Cross-Body Hammer Curl

Leg Curl With Dumbbell

muscles:	Hamstrings
auxiliary muscles:	Abductors, Calves
		required:	Dumbbell
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Leg Curl With Dumbbell

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

Horizontal Fly

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

exercise benefits and how to do Horizontal Fly

Bent Over Reverse Fly, Seated

muscles:	Deltoids
auxiliary muscles:	Trapezius, Teres Muscles
		required:	Dumbbells (2) / Kettlebells (2), Bench / Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Reverse Fly, Seated

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

External Rotation With Dumbbell, Lying

muscles:	Deltoids
		required:	Dumbbell
		optional:	Fitness Mat, Towel
		fitness level:	Normal
		exercise type:	Strength

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

Front Raise With Dumbbells, Single-Arm

muscles:	Deltoids
auxiliary muscles:	Trapezius, Pectoralis Major
		required:	Kettlebell / Dumbbell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Front Raise With Dumbbells, Single-Arm

Overhead Squat

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

exercise benefits and how to do Overhead Squat