Shoulder Training With Dumbbells

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Tate Press

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

exercise benefits and how to do Tate Press

Side Lunge With Dumbbells

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

exercise benefits and how to do Side Lunge With Dumbbells

Alphabet / ABC With Medicine Ball

muscles:	Deltoids
auxiliary muscles:	Rectus Abdominis, Obliques, Pectoralis Major, Trapezius, Teres Muscles
		required:	Dumbbell / Kettlebell / Medicin Ball
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alphabet / ABC With Medicine Ball

Neider Press

muscles:	Deltoids
auxiliary muscles:	Teres Muscles, Pectoralis Major, Trapezius
		required:	Dumbbells (2) / Barbell / EZ Bar
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Neider Press

Vertical Internal Rotation With Dumbbell, Lying

muscles:	Deltoids
auxiliary muscles:	Teres Muscles
		required:	Dumbbell
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Vertical Internal Rotation With Dumbbell, Lying

Front Raise With Twist

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius, Triceps, Hand Flexors
		required:	Backpack / Medicin Ball / Dumbbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Front Raise With Twist

Cuban Press

muscles:	Teres Muscles, Deltoids
auxiliary muscles:	Trapezius, Triceps
		required:	Dumbbells (2) / EZ Bar / Barbell
		optional:	Bench, Seat, Exercise Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Cuban Press

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

Uppercut With Dumbbells

muscles:	Biceps, Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius, Rectus Abdominis, Obliques
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Uppercut With Dumbbells

Leg Raise, Standing

muscles:	Rectus Abdominis
auxiliary muscles:	Quadriceps, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Dumbbell, Kettlebell, Resistance Band
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Leg Raise, Standing

Telle Curl

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

exercise benefits and how to do Telle Curl

Superman / Superwoman With Twist

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

exercise benefits and how to do Step-up

Triceps Kickback, Single-Arm

muscles:	Triceps
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback, Single-Arm

Windmill

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

exercise benefits and how to do Windmill