Every movement, explained

Dumbbell 21s

Intermediate · biceps

• Shoulders
• Upper arms

Dumbbell 3 Point Bench Press

Intermediate · deltoids, pectorals, and triceps

• Chest
• Shoulders
• Upper arms

Dumbbell 45 Degrees Press

Intermediate · pectorals

• Chest
• Shoulders
• Upper arms
• Waist

Dumbbell Alternate Bench Press High Start

Intermediate · pectorals

• Chest
• Shoulders
• Upper arms
• Waist

Dumbbell Alternate Biceps Curl

Beginner · biceps

• Upper arms

Dumbbell Alternate Hammer Strict Curl

Intermediate · biceps

• Shoulders
• Upper arms

Dumbbell Alternate Seated Hammer Curl

Beginner · biceps

• Upper arms

Dumbbell Alternate Shoulder Press

Beginner · deltoids

• Shoulders

Dumbbell Alternate Side Press

Intermediate · deltoids

• Chest
• Shoulders
• Upper arms

Dumbbell Alternate V Up

Intermediate · abs and obliques

• Lower legs
• Upper legs
• Waist

Dumbbell Alternate Z Press

Advanced · deltoids

• Chest
• Shoulders
• Upper arms
• Waist

Dumbbell Alternating Arm Thruster

Intermediate · glutes, hamstrings, and quadriceps

• Back
• Chest
• Lower legs
• Shoulders
• Upper arms
• Upper legs
• Waist

Dumbbell Alternating Floor Press

Intermediate · pectorals

• Chest
• Shoulders
• Upper arms
• Waist

Dumbbell Alternating Rear Lateral Raise Support Hold

Intermediate · deltoids

Dumbbell Alternative Fly

Intermediate · pectorals

• Chest

Dumbbell Arnold Press

Intermediate · deltoids

• Chest
• Shoulders
• Upper arms

Dumbbell Around Hip Hand To Hand Single Leg Balan

Intermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps

• Hips
• Lower legs
• Waist

Dumbbell Around Pullover

Intermediate · lats and pectorals

• Back
• Chest

Dumbbell Assisted Bulgarian Split Squat

Intermediate · glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Banded Hip Thrust

Intermediate · glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Banded Single Leg Hip Thrust

Intermediate · glutes

• Lower legs
• Upper legs

Dumbbell Banded Wall Sit

Intermediate · glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Bar Grip Sumo Squat

Beginner · glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Bear Crawl Push Up

Advanced · glutes, pectorals, and quadriceps

• Back
• Chest
• Shoulders
• Upper arms
• Waist

Dumbbell Bear Plank Alternating Row

Intermediate · abs, lats, obliques, quadriceps, and trapezius

• Upper legs
• Waist

Dumbbell Behind Back Finger Curl

Beginner · forearms

• Lower arms
• Upper arms

Dumbbell Bench Dip

Intermediate · triceps

• Chest
• Upper arms
• Waist

Dumbbell Bench Press

Intermediate · pectorals

• Chest
• Shoulders
• Upper arms
• Waist

Dumbbell Bench Seated Press

Intermediate · deltoids

• Chest
• Shoulders
• Upper arms

Dumbbell Bench Squat

Intermediate · calves, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Bench Supported External Rotation

Intermediate · rotator cuff

• Back
• Shoulders

Dumbbell Bent Arm Lateral Raise

Beginner · deltoids

• Shoulders
• Upper arms

Dumbbell Bent Over Alternate Rear Delt Fly

Intermediate · deltoids and rhomboids

• Back
• Shoulders
• Upper legs

Dumbbell Bent Over Curl

Intermediate · biceps

• Back
• Upper arms

Dumbbell Bent Over External Rotation

Intermediate · deltoids

• Back

Dumbbell Bent Over Face Pull

Intermediate · trapezius

• Back
• Shoulders
• Upper arms

Dumbbell Bent Over Reverse Fly To Hammer Curl

Intermediate · biceps and trapezius

• Back
• Shoulders
• Upper arms
• Waist

Dumbbell Bent Over Reverse Raise Skier

Intermediate · erector spinae, lats, and rhomboids

• Back
• Shoulders
• Upper arms
• Waist

Dumbbell Bent Over Row Against Wall

Intermediate · lats, rhomboids, and trapezius

• Back
• Shoulders
• Upper arms
• Waist

Dumbbell Bent Over Scapula Row

Intermediate · lats and rhomboids

• Back
• Shoulders
• Upper arms

Dumbbell Bent Over Twisting Row

Intermediate · lats and trapezius

• Back
• Shoulders

Dumbbell Bent Over Wide Row

Intermediate · lats, rhomboids, and trapezius

• Back
• Shoulders
• Upper arms

Dumbbell Bent Over Y Raise

Intermediate · rhomboids and trapezius

• Back
• Shoulders

Dumbbell Bent-Over Reverse Row

Intermediate · lats and trapezius

• Back
• Shoulders
• Upper arms

Dumbbell Bent-Over Row

Intermediate · lats and trapezius

• Back
• Shoulders
• Upper arms
• Waist

Dumbbell Biceps Curl

Intermediate · biceps

• Upper arms

Dumbbell Biceps Curl Reverse

Intermediate · biceps

• Upper arms

Dumbbell Biceps Curl Squat

Intermediate · biceps, glutes, hamstrings, and quadriceps

• Legs