* Stretching exercises are not included in this list!

Neck Training With Dumbbells

Bent Over Row With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Deltoids, Latissimus Dorsi, Trapezius
auxiliary muscles:Biceps, Hand Flexors, Lower Back
required:Dumbbells (2)
level:Normal
type:Strength
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Thruster With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes
auxiliary muscles:Hand Flexors, Hand Extensors, Pectoralis Major, Triceps, Serratus Anterior, Lower Back, Adductors
required:Kettlebells (2) / Dumbbells (2)
level:Hard
type:Strength, Cardio
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Horizontal Fly

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids
required:Dumbbells (2)
level:Hard
type:Strength
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Farmer’s Walk

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Flexors, Hand Extensors, Trapezius
auxiliary muscles:Lower Back, Deltoids, Quadriceps, Biceps, Hamstrings, Calves
required:Kettlebells (2) / Dumbbells (2) / Backpack
level:Normal
type:Strength, Cardio
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Incline Bench Row

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Trapezius
auxiliary muscles:Lower Back, Biceps, Hand Flexors, Latissimus Dorsi, Deltoids
required:Kettlebells (2) / Dumbbells (2), Bench
level:Normal
type:Strength
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Reverse Fly, Kneeling

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids
auxiliary muscles:Triceps
required:Dumbbell
level:Normal
type:Strength
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Row With Dumbbell, Leaning

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

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius
auxiliary muscles:Hand Extensors, Hand Flexors
required:Dumbbells (2) / Kettlebells (2) / Backpack
level:Easy
type:Strength
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Reverse Fly On Incline Bench

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids
required:Bench, Dumbbells (2)
level:Normal
type:Strength
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Snatch With Dumbbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Trapezius, Lower Back, Deltoids
auxiliary muscles:Hand Flexors, Quadriceps, Hand Extensors, Glutes, Teres Muscles, Triceps
required:Dumbbell / Kettlebell
level:Hard
type:Strength, Plyometrics
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