* Stretching exercises are not included in this list!

Neck Training With Dumbbells

Snatch With Dumbbell

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
auxiliary muscles:Pectoralis Major, Serratus Anterior, Triceps, Hand Flexors, Hand Extensors
required:Dumbbells (2) / Kettlebells (2)
level:Normal
type:Strength
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Bent Over Balance Row, Double-Handed

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Lower Back, Deltoids, Hamstrings, Biceps, Glutes, Hand Flexors
required:Kettlebells (2) / Dumbbells (2)
level:Hard
type:Strength
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Row On Exercise Ball With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles
auxiliary muscles:Lower Back, Biceps, Deltoids, Hand Flexors, Latissimus Dorsi
required:Dumbbells (2) / Kettlebells (2), Exercise Ball
level:Normal
type:Strength
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Halo / Around The World With Kettlebell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Deltoids
auxiliary muscles:Lower Back, Teres Muscles, Rectus Abdominis, Triceps, Pectoralis Major
required:Dumbbell / Kettlebell
level:Normal
type:Strength
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Bent Over Shrug

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Deltoids
auxiliary muscles:Hand Flexors, Hamstrings, Adductors, Abductors, Lower Back, Glutes, Quadriceps, Biceps
required:EZ Bar / Dumbbells (2) / Barbell
level:Hard
type:Strength, Plyometrics
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Batwing Row

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius
auxiliary muscles:Teres Muscles, Biceps, Hand Flexors, Hand Extensors, Latissimus Dorsi
required:Kettlebells (2) / Dumbbells (2), Bench
level:Normal
type:Strength - isometric
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Bent Over Balance Row With Support, Single-Arm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Deltoids, Hand Flexors, Hamstrings, Glutes, Lower Back, Biceps
required:Dumbbell / Kettlebell
optional:Seat
level:Normal
type:Strength
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