Chest Training With Dumbbells

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Side Bridge

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

exercise benefits and how to do Side Bridge

Deadlift With Dumbbells

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

exercise benefits and how to do Deadlift With Dumbbells

Farmer’s Walk

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

exercise benefits and how to do Farmer’s Walk

Side Step-up

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

exercise benefits and how to do Side Step-up

Straight Arm Pullback With Dumbbell

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

exercise benefits and how to do Straight Arm Pullback With Dumbbell

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 Extensors, Hand Flexors
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Zottman Curl

Kroc Row

muscles:	Hand Flexors, Hand Extensors, Latissimus Dorsi, Teres Muscles
auxiliary muscles:	Obliques, Trapezius, Biceps
		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

Lunge With Dumbbells

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

exercise benefits and how to do Lunge With Dumbbells

Incline Bench Row

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

exercise benefits and how to do Incline Bench Row

Reverse Fly, Kneeling

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

exercise benefits and how to do Reverse Fly, Kneeling

Shoulder Press With Dumbbells, Hammer Grip, Seated

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

exercise benefits and how to do Shoulder Press With Dumbbells, Hammer Grip, Seated

Bent Over Row With Core Twist And Dumbbell, Single-Arm

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
auxiliary muscles:	Rectus Abdominis, Biceps, Obliques, Hand Flexors, Lower Back
		required:	Dumbbell / Kettlebell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Row With Core Twist And Dumbbell, Single-Arm