Shoulder Training With Dumbbells

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Bent Over Balance Row, Double-Handed

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

exercise benefits and how to do Bent Over Balance Row, Double-Handed

Uneven Push-up

muscles:	Deltoids, Pectoralis Major, Serratus Anterior
auxiliary muscles:	Trapezius, Obliques, Hand Extensors, Rectus Abdominis, Triceps
		required:	Stool / Kettlebell / Dumbbell / Drink Crate / Medicin Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Uneven Push-up

Row On Exercise Ball With Dumbbells

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

exercise benefits and how to do Row On Exercise Ball With Dumbbells

Triceps Extension With Dumbbells, Lying

muscles:	Triceps
		required:	Dumbbell / Dumbbells (2)
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbells, Lying

21s / 3-Part Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Barbell / EZ Bar / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do 21s / 3-Part Curl

Box Jump

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

exercise benefits and how to do Box Jump

Floor Press With Dumbbells

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

exercise benefits and how to do Floor Press With Dumbbells

Cross-Body Shoulder Raise, side lying

muscles:	Deltoids
auxiliary muscles:	Trapezius
		required:	Dumbbell
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Cross-Body Shoulder Raise, side lying

Squat With Dumbbells

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

exercise benefits and how to do Squat With Dumbbells

T Push-up

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

exercise benefits and how to do T Push-up

Hip Raise / Pulse Up

muscles:	Rectus Abdominis
auxiliary muscles:	Lower Back, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Fitness Mat, Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Hip Raise / Pulse Up

Curtsy Lunge

muscles:	Abductors, Quadriceps, Adductors, Glutes
auxiliary muscles:	Hamstrings, Calves
		required:	Doable Without Equipment And Weights
		optional:	Kettlebell, Backpack, Kettlebells (2), Medicin Ball, Dumbbell, Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Curtsy Lunge

Cliffhanger

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques, Lower Back
		required:	Bench
		optional:	Dumbbell, Kettlebell, Workout Partner
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Cliffhanger

Bent Over Shrug

muscles:	Deltoids, Trapezius
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Dumbbells (2) / Barbell / Kettlebells (2) / EZ Bar
		optional:	Bench, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Bent Over Shrug

Lunge On Tiptoes With Dumbbells

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

exercise benefits and how to do Lunge On Tiptoes With Dumbbells