Chest Training With Dumbbells

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Biceps-Curl With Dumbbells

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

exercise benefits and how to do Biceps-Curl With Dumbbells

Fly

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

exercise benefits and how to do Fly

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:	Biceps, Deltoids, Quadriceps, Hamstrings, Calves, Lower Back
		required:	Kettlebells (2) / Backpack / Dumbbells (2)
		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

Shoulder Press With Dumbbells, Standing

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

exercise benefits and how to do Shoulder Press With Dumbbells, Standing

Row In Static Squat-Position

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

exercise benefits and how to do Row In Static Squat-Position

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

Floor Flys With Dumbbells

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

exercise benefits and how to do Floor Flys With Dumbbells

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

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:	Resistance Band, Weight Cuffs, Dumbbell, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hip Abduction, Standing

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

muscles:	Teres Muscles, Deltoids, Latissimus Dorsi, Trapezius
auxiliary muscles:	Lower Back, Rectus Abdominis, Biceps, Obliques, Hand Flexors
		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

Curl And Press

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

exercise benefits and how to do Curl And Press