Strength Training With Dumbbells, Barbell, SZ and Kettlebell

Options

Lateral L Raise With Rotation

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

exercise benefits and how to do Lateral L Raise With Rotation

Upright Row

muscles:	Trapezius, Deltoids
auxiliary muscles:	Biceps, Hand Flexors
		required:	EZ Bar / Backpack / Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Upright Row

Close Grip Bench Press

muscles:	Pectoralis Major, Deltoids, Triceps
		required:	EZ Bar / Barbell, Bench
		optional:	Squat Rack / Squat Stand
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Close Grip Bench Press

Concentration Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbell, Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Concentration Curl

Bent Over Twist With Broomstick

muscles:	Obliques, Lower Back
auxiliary muscles:	Glutes, Rectus Abdominis
		required:	Broomstick / Barbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Bent Over Twist With Broomstick

Wrist Curl With Dumbbells, Underhand Grip, Seated

muscles:	Hand Flexors
		required:	Dumbbells (2), Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Curl With Dumbbells, Underhand Grip, Seated

Triceps Extension / French Press, Overhand Grip

muscles:	Triceps
		required:	Barbell / EZ Bar
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension / French Press, Overhand Grip

Shrug With Dumbbells

muscles:	Trapezius
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Dumbbells (2) / Kettlebells (2) / Backpack
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Shrug With Dumbbells

Dragon Flag

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques, Glutes, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Bench, Fitness Mat, Workout Partner, Barbell
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Dragon Flag

Zercher Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Rectus Abdominis, Biceps, Hand Flexors, Adductors, Serratus Anterior, Trapezius, Lower Back, Deltoids
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Zercher Squat

Front Raise With Dumbbells

muscles:	Deltoids
auxiliary muscles:	Trapezius, Pectoralis Major
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Front Raise With Dumbbells

Deck Squat

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

exercise benefits and how to do Deck Squat

Side Leg Raise, Standing

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

exercise benefits and how to do Side Leg Raise, Standing

Bent Over Reverse Fly, Single-Arm, Standing

muscles:	Deltoids
auxiliary muscles:	Trapezius, Teres Muscles
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Over Reverse Fly, Single-Arm, Standing

Meadow Row

muscles:	Latissimus Dorsi, Teres Muscles
auxiliary muscles:	Biceps, Hand Flexors, Hand Extensors, Trapezius, Deltoids
		required:	Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Meadow Row