Shoulder 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:	Deltoids, Biceps, Serratus Anterior
		required:	Dumbbells (2), Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Fly

Deadlift With Dumbbells

muscles:	Lower Back, Hamstrings, Glutes
auxiliary muscles:	Quadriceps, Adductors, Abductors
		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:	Lower Back, Deltoids, Biceps, Quadriceps, Hamstrings, Calves
		required:	Backpack / Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Farmer’s Walk

Side Bridge

muscles:	Obliques
auxiliary muscles:	Lower Back, Rectus Abdominis, Glutes
		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

Row In Static Squat-Position

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

Side Step-up

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

exercise benefits and how to do Side Step-up

Biceps-Curl With Dumbbells, Overhand Grip

muscles:	Hand Extensors, Biceps
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

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

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

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

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

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

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

Crush Press / Squeeze Press

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

exercise benefits and how to do Crush Press / Squeeze Press

Curl And Press

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

exercise benefits and how to do Curl And Press