Strength Training With Dumbbells, Barbell, SZ and Kettlebell

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Neider Press

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius, Teres Muscles
		required:	EZ Bar / Dumbbells (2) / Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Neider Press

Vertical Internal Rotation With Dumbbell, Lying

muscles:	Deltoids
auxiliary muscles:	Teres Muscles
		required:	Dumbbell
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Vertical Internal Rotation With Dumbbell, Lying

Leg Squat Through Ring

muscles:	Rectus Abdominis
auxiliary muscles:	Lower Back, Quadriceps, Teres Muscles, Deltoids
		required:	Broomstick / Barbell / EZ Bar
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Leg Squat Through Ring

Front Raise With Twist

muscles:	Deltoids
auxiliary muscles:	Trapezius, Triceps, Hand Flexors, Pectoralis Major
		required:	Dumbbell / Backpack / Medicin Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Front Raise With Twist

Side Lunge With Dumbbells

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

exercise benefits and how to do Side Lunge With Dumbbells

Close Grip Biceps-Curl

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

exercise benefits and how to do Close Grip Biceps-Curl

Cuban Press

muscles:	Deltoids, Teres Muscles
auxiliary muscles:	Triceps, Trapezius
		required:	EZ Bar / Dumbbells (2) / Barbell
		optional:	Seat, Exercise Ball, Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Cuban Press

L-Fly With Dumbbells, Standing

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

exercise benefits and how to do L-Fly With Dumbbells, Standing

Uppercut With Dumbbells

muscles:	Biceps, Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius, Rectus Abdominis, Obliques
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Uppercut With Dumbbells

Leg Raise, Standing

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

exercise benefits and how to do Leg Raise, Standing

Telle Curl

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

exercise benefits and how to do Telle Curl

Superman / Superwoman With Twist

muscles:	Glutes, Lower Back
auxiliary muscles:	Trapezius, Rectus Abdominis, Obliques, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Dumbbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Superman / Superwoman With Twist

Step-up

muscles:	Quadriceps, Glutes, Hamstrings
auxiliary muscles:	Adductors, Lower Back
		required:	Bench / Stool / Seat
		optional:	Backpack, Dumbbells (2), Medicin Ball, Kettlebells (2)
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Step-up

Bench Press, Underhand Grip

muscles:	Triceps
auxiliary muscles:	Serratus Anterior, Deltoids, Hand Flexors, Pectoralis Major
		required:	EZ Bar / Barbell, Bench
		optional:	Squat Rack / Squat Stand, Workout Partner
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bench Press, Underhand Grip

Triceps Kickback, Single-Arm

muscles:	Triceps
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback, Single-Arm