⇤ page: 8 of 17
exercises: 163
* Stretching exercises are not included in this list!

Back Training With Dumbbells

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Triceps Extension, Seated, Single-Arm

HumanmusclesmusclesStarting PositionExecution
muscle:Triceps
auxiliary muscles:Hand Extensors
required:Dumbbell, Seat / Bench
level:Normal
type:Strength
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Triceps Extension With Dumbbell, Standing, Two-handed

HumanmusclesmusclesStarting PositionExecution
muscle:Triceps
auxiliary muscles:Hand Extensors
required:Dumbbell
optional:Seat
level:Normal
type:Strength
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Row With Dumbbell, Leaning

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids, Latissimus Dorsi
auxiliary muscles:Biceps, Hand Flexors
required:Kettlebell / Dumbbell, Bench / Seat
level:Normal
type:Strength
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Russian Twist With Weight

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Rectus Abdominis
auxiliary muscles:Lower Back
required:Backpack / Medicin Ball / Dumbbell / Exercise Ball / Kettlebell
level:Normal
type:Strength
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Alternating Dumbbell Swings

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:Hand Flexors, Deltoids, Hamstrings, Glutes, Hand Extensors, Trapezius, Quadriceps
required:Kettlebell / Kettlebells (2) / Dumbbell / Dumbbells (2)
level:Normal
type:Strength, Cardio
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Bent Over Reverse Fly, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius, Teres Muscles
required:Dumbbells (2) / Kettlebells (2)
level:Hard
type:Strength
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Shoulder Press With Dumbbells On Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Triceps, Trapezius
required:Dumbbells (2), Exercise Ball
level:Normal
type:Strength
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Bent Over Shrug

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Deltoids
auxiliary muscles:Hand Flexors, Hand Extensors
required:Dumbbells (2) / Barbell / Kettlebells (2) / EZ Bar
optional:Bench, Seat
level:Easy
type:Strength
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Overhead Side Bend / Saxon Side Bend

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques
auxiliary muscles:Trapezius, Deltoids, Rectus Abdominis, Lower Back, Triceps
required:Barbell / Backpack / EZ Bar / Medicin Ball / Dumbbells (2) / Kettlebells (2)
level:Hard
type:Strength
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Wrist Rotation

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Flexors, Hand Extensors
auxiliary muscles:Biceps
required:Dumbbell / Dumbbells (2)
level:Easy
type:Strength
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