Exercises

Muscle group

Equipment

Lying dumbbell triceps extension

Arms・Dumbbell

Spider curl

Arms・Dumbbell

Side lying lateral raise

Shoulders・Dumbbell

Dumbbell wrist curl

Arms・Dumbbell

Rear delt raise

Shoulders・Dumbbell

Dumbbell Bent-Over Row

Back・Dumbbell

Lateral raise

Shoulders・Dumbbell

Tricep kickback

Arms・Dumbbell

Gorilla row

Back・Dumbbell

Man maker

Shoulders・Dumbbell

Devil press

Shoulders・Dumbbell

Renegade row

Back・Dumbbell

Dumbbell swing

Buttocks・Dumbbell

Seated lateral raise

Shoulders・Dumbbell

Dumbbell front raise

Shoulders・Dumbbell

Chest-supported row

Back・Dumbbell

Dumbbell goblet squat

Legs・Dumbbell

Farmers walk

Abdomen・Dumbbell

Zottman curl

Arms・Dumbbell

Dumbbell curl

Arms・Dumbbell

Standing dumbbell triceps extension

Arms・Dumbbell

Dumbbell Bulgarian split squat

Legs・Dumbbell

Seated dumbbell overhead press

Shoulders・Dumbbell

Dumbbell fly

Chest・Dumbbell

Side bend

Abdomen・Dumbbell

Incline dumbbell press

Chest・Dumbbell

Dumbbell bench press

Chest・Dumbbell

Incline hammer curl

Arms・Dumbbell

Incline dumbbell curl

Arms・Dumbbell

Arnold press

Shoulders・Dumbbell

Dumbbell row

Back・Dumbbell

Hammer curl

Arms・Dumbbell

Seated dumbbell triceps extension

Arms・Dumbbell

Dumbbell shrug

Shoulders・Dumbbell

Concentration curl

Arms・Dumbbell

Incline dumbbell fly

Chest・Dumbbell

Dumbbell lunge

Legs・Dumbbell

Dumbbell overhead press

Shoulders・Dumbbell

Dumbbell calf raise

Legs・Dumbbell

Dumbbell pullover

Chest・Dumbbell

Dumbbell preacher curl

Arms・Dumbbell

Dumbbell romanian deadlift

Legs・Dumbbell

Dumbbell reverse lunge

Legs・Dumbbell

Seated rear delt raise

Shoulders・Dumbbell

Dumbbell upright row

Shoulders・Dumbbell

Dumbbell face pull

Shoulders・Dumbbell