Shoulder Training With Dumbbells

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Russian Twist, Standing

muscles:	Obliques
auxiliary muscles:	Lower Back, Deltoids, Rectus Abdominis, Trapezius
		required:	Medicin Ball / Dumbbell / Exercise Ball / Kettlebell / Backpack
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Russian Twist, Standing

Russian Twist On Exercise Ball

muscles:	Obliques
auxiliary muscles:	Lower Back, Glutes, Rectus Abdominis, Hamstrings
		required:	Exercise Ball
		optional:	Dumbbell, Kettlebell, Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Russian Twist On Exercise Ball

Sliding Side Lunge

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

exercise benefits and how to do Sliding Side Lunge

Jump Squat / Straddle Jump On Bench

muscles:	Quadriceps, Adductors, Abductors, Hamstrings, Glutes, Calves
auxiliary muscles:	Shins, Lower Back
		required:	Bench / Stool
		optional:	Kettlebell, Weight Cuffs, Kettlebells (2), Dumbbell, Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Jump Squat / Straddle Jump On Bench

Scaption And Shrugs With Dumbbells

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

exercise benefits and how to do Scaption And Shrugs With Dumbbells

Punches With Dumbbells

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

exercise benefits and how to do Punches With Dumbbells

Lunge Split Jump

muscles:	Quadriceps, Calves, Glutes
auxiliary muscles:	Rectus Abdominis, Hamstrings, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Kettlebells (2), Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Lunge Split Jump

Prone Raise / Scaption With Dumbbells

muscles:	Trapezius, Deltoids
auxiliary muscles:	Lower Back, Teres Muscles
		required:	Doable Without Equipment And Weights
		optional:	Bench, Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Prone Raise / Scaption With Dumbbells

Bent Over Shoulder Press With Dumbbells, One-Legged

muscles:	Lower Back, Deltoids, Hamstrings, Glutes
auxiliary muscles:	Triceps, Pectoralis Major, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Shoulder Press With Dumbbells, One-Legged

Bench Press With Dumbbell, Single-Arm

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Dumbbell, Bench
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Bench Press With Dumbbell, Single-Arm

Reverse Hyperextension On Table

muscles:	Glutes, Lower Back
auxiliary muscles:	Hamstrings
		required:	Table / Bench
		optional:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Reverse Hyperextension On Table

Inner Biceps Curl

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

exercise benefits and how to do Inner Biceps Curl

Low Windmill

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Glutes, Trapezius, Lower Back, Deltoids, Hamstrings
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Low Windmill