Shoulder Training With Dumbbells

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Cliffhanger

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

exercise benefits and how to do Cliffhanger

Halo / Around The World With Kettlebell

muscles:	Deltoids, Trapezius
auxiliary muscles:	Teres Muscles, Rectus Abdominis, Triceps, Pectoralis Major, Lower Back
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Halo / Around The World With Kettlebell

Romanian Deadlift

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

exercise benefits and how to do Romanian Deadlift

Bent Over Balance Row With Support, Single-Arm

muscles:	Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:	Lower Back, Biceps, Deltoids, Hand Flexors, Hamstrings, Glutes
		required:	Kettlebell / Dumbbell
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Row With Support, Single-Arm

High Pulls

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

exercise benefits and how to do High Pulls

Suitcase Deadlift

muscles:	Glutes, Hand Flexors, Hamstrings, Hand Extensors, Lower Back
auxiliary muscles:	Quadriceps, Adductors, Abductors
		required:	Barbell / EZ Bar / Kettlebell / Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Suitcase Deadlift

Calf Raise, Standing

muscles:	Calves
		required:	Doable Without Equipment And Weights
		optional:	Step, Dumbbells (2), Kettlebells (2), Backpack, Medicin Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Calf Raise, Standing

Side Bend With Dumbbell

muscles:	Obliques
auxiliary muscles:	Lower Back, Rectus Abdominis
		required:	Dumbbell / Kettlebell / Backpack
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Bend With Dumbbell

Kneeling Squat

muscles:	Glutes
auxiliary muscles:	Lower Back, Adductors, Rectus Abdominis, Abductors, Quadriceps, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Dumbbell, Barbell, Fitness Mat, Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Kneeling Squat

Leg Extension With Dumbbell, Seated

muscles:	Quadriceps
		required:	Dumbbell, Seat / Table
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Extension With Dumbbell, Seated

Floor Pullover With Kettlebell

muscles:	Pectoralis Major, Serratus Anterior
auxiliary muscles:	Deltoids, Triceps, Latissimus Dorsi, Teres Muscles
		required:	Dumbbell / Kettlebell
		optional:	Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Floor Pullover With Kettlebell

Dead Bugs

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Weight Cuffs, Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Dead Bugs

Leg Raise On Decline Bench

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps
		required:	Bench
		optional:	Dumbbell, Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Leg Raise On Decline Bench

Biceps-Curl With Front Raise

muscles:	Deltoids, Biceps
auxiliary muscles:	Hand Flexors, Pectoralis Major, Trapezius
		required:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Front Raise

Batwing Row

muscles:	Trapezius
auxiliary muscles:	Teres Muscles, Biceps, Hand Flexors, Hand Extensors, Latissimus Dorsi
		required:	Kettlebells (2) / Dumbbells (2), Bench
		fitness level:	Normal
		exercise type:	Strength - isometric

exercise benefits and how to do Batwing Row