Chest Training With Dumbbells

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Side Bridge

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

exercise benefits and how to do Side Bridge

Deadlift With Dumbbells

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

exercise benefits and how to do Deadlift With Dumbbells

Farmer’s Walk

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

exercise benefits and how to do Farmer’s Walk

Side Step-up

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

exercise benefits and how to do Side Step-up

Row In Static Squat-Position

muscles:	Quadriceps, Hamstrings, Glutes, Latissimus Dorsi
auxiliary muscles:	Lower Back, Teres Muscles, Deltoids, Biceps, Hand Flexors, Trapezius
		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

Floor Flys With Dumbbells

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

exercise benefits and how to do Floor Flys With Dumbbells

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

Biceps-Curl With Dumbbells, Overhand Grip

muscles:	Biceps, Hand Extensors
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

Straight Arm Pullback With Dumbbell

muscles:	Latissimus Dorsi
auxiliary muscles:	Deltoids, Triceps
		required:	Dumbbell / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Straight Arm Pullback With Dumbbell

Kroc Row

muscles:	Teres Muscles, Hand Flexors, Hand Extensors, Latissimus Dorsi
auxiliary muscles:	Trapezius, Biceps, Obliques
		required:	Dumbbell
		optional:	Bench, Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Kroc Row

Hip Abduction, Standing

muscles:	Glutes
auxiliary muscles:	Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Seat, Resistance Band, Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hip Abduction, Standing

Lateral L Raise With Rotation

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

exercise benefits and how to do Lateral L Raise With Rotation

Crush Press / Squeeze Press

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

exercise benefits and how to do Crush Press / Squeeze Press

Lunge With Dumbbells

muscles:	Quadriceps, Glutes
auxiliary muscles:	Hamstrings, Calves
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lunge With Dumbbells