* Stretching exercises are not included in this list!

Pull-up Bar Exercises / Pull-up Bar Workouts At Home

Shoulder Hold With Towel

HumanmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius
required:Towel
level:Easy
type:Strength - isometric
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Shoulder Press With Dumbbells On Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Obliques, Triceps, Trapezius, Lower Back, Rectus Abdominis
required:Dumbbells (2), Exercise Ball
level:Normal
type:Strength
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Shoulder Press With Dumbbells, Hammer Grip, Seated

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius, Triceps, Pectoralis Major, Serratus Anterior
required:Dumbbells (2), Seat
level:Normal
type:Strength
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Shoulder Press With Dumbbells, seated

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Triceps, Pectoralis Major, Serratus Anterior, Trapezius
required:Dumbbells (2), Seat / Bench
level:Normal
type:Strength
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Sliding Leg Curl

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Hamstrings
auxiliary muscles:Calves, Lower Back, Adductors, Abductors
required:Towel
level:Hard
type:Strength
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Squat At The Wall With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors
required:Exercise Ball
optional:Backpack
level:Normal
type:Strength
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Squat At The Wall With Exercise Ball And Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Adductors, Lower Back
required:Exercise Ball, Dumbbells (2) / Kettlebells (2)
optional:Backpack
level:Hard
type:Strength
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Sumo Squat With Barbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Triceps Kickback, Double-Handed

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques
required:Dumbbells (2) / Kettlebells (2)
level:Normal
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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