Chest
4 exercises
Flat Dumbbell Bench Press
Setup: Lie on the bench, feet on the floor, dumbbells at your chest.
Form: Keep your elbows at about 45 degrees.
Move: Press the dumbbells up over your chest. Breathe out.
Return: Lower them to your chest. Breathe in.
Inclined Dumbbell Bench Press
Setup: Set the bench on an incline and sit with the dumbbells.
Form: Keep your elbows at about 45 degrees.
Move: Press the dumbbells up. Breathe out.
Return: Lower them to your chest. Breathe in.
Declined Dumbbell Bench Press
Setup: Set the bench on a decline and lock your feet under the pads.
Form: Keep your elbows at about 45 degrees.
Move: Press the dumbbells up over your lower chest. Breathe out.
Return: Lower them to your chest. Breathe in.
Dumbbell Floor Press
Setup: Lie on the floor, knees bent, feet flat, dumbbells at your chest.
Form: Keep your elbows at about 45 degrees.
Move: Press the dumbbells up over your chest. Breathe out.
Return: Lower them until your upper arms touch the floor. Breathe in.
Shoulder
5 exercises
Overhead Shoulder Press - Dumbbell
Setup: Set the bench on a slight incline.
Form: Keep your elbows slightly in.
Move: Press the dumbbells overhead. Breathe out.
Return: Lower them to shoulder height. Breathe in.
Upright Row - Dumbbell
Setup: Stand with feet shoulder-width apart, dumbbells in front of your thighs.
Form: Lead with your elbows, close to your body.
Move: Pull the dumbbells up to chest height. Breathe out.
Return: Lower them to your thighs. Breathe in.
Frontal Raises - Pronated Grip - Dumbbell
Setup: Hold the dumbbells in front of your thighs, palms down.
Form: Keep your arms straight and your body still.
Move: Raise the dumbbells to shoulder height. Breathe out.
Return: Lower them to your thighs. Breathe in.
Frontal Raises - Neutral Grip - Dumbbell
Setup: Hold the dumbbells at your sides, palms facing each other.
Form: Keep your arms straight and your body still.
Move: Raise the dumbbells to shoulder height. Breathe out.
Return: Lower them to your sides. Breathe in.
Around the world
Setup: Hold the dumbbells by your thighs, palms forward. Brace your core.
Form: Keep a slight bend in your elbows.
Move: Sweep the dumbbells out and up until they meet overhead. Breathe out.
Return: Sweep them back down to your thighs. Breathe in.
Back
2 exercises
Bent Over Row - Dumbbell
Setup: Soften your knees, push your hips back, and hinge forward with a flat back.
Form: Keep your elbows close to your body.
Move: Pull the dumbbells toward your hips. Breathe out.
Return: Lower your arms. Breathe in.
Single Arm Row - Dumbbell
Setup: Put one knee and one hand on the bench. Keep your back flat.
Form: Keep your body square and still.
Move: Pull the dumbbell toward your hip. Breathe out.
Return: Lower your arm straight. Breathe in.
Biceps
2 exercises
Dumbbell Biceps Curl
Setup: Stand tall with dumbbells at your sides, palms forward.
Form: Keep your elbows close to your sides.
Move: Curl the dumbbells to shoulder height. Breathe out.
Return: Lower them until your arms are straight. Breathe in.
Dumbbell Hammer Curl
Setup: Hold the dumbbells with palms facing each other.
Form: Keep your elbows close to your sides and palms facing in.
Move: Curl the dumbbells to shoulder height. Breathe out.
Return: Lower them until your arms are straight. Breathe in.
Triceps
1 exercise
Overhead Triceps Extension - Dumbbell
Setup: Hold one dumbbell with both hands behind your head.
Form: Keep your elbows close to your ears.
Move: Straighten your arms overhead. Breathe out.
Return: Lower the dumbbell behind your head. Breathe in.
Lower Body
5 exercises
Romanian Deadlift - RDL - Dumbbell
Setup: Stand with feet hip-width apart, dumbbells at your thighs, back flat.
Form: Keep a soft bend in your knees and your back flat.
Move: Push your hips back and lower the dumbbells along your legs. Breathe in.
Return: Drive your hips forward to stand tall. Breathe out.
Stiff Leg Deadlift - SLDL - Dumbbell
Setup: Stand with feet hip-width apart and legs mostly straight.
Form: Keep your knees stiff and your back flat.
Move: Hinge forward until your torso is about parallel to the floor. Breathe in.
Return: Stand back up. Breathe out.
Goblet Squat
Setup: Hold one dumbbell at your chest. Feet hip-width, toes slightly out.
Form: Brace your core and keep your chest up.
Move: Squat down by bending your hips and knees. Breathe in.
Return: Stand back up. Breathe out.
Front Squat - Dumbbell
Setup: Rest the dumbbells on your shoulders, elbows high. Feet shoulder-width, toes slightly out.
Form: Brace your core and keep your chest up.
Move: Squat down by bending your hips and knees. Breathe in.
Return: Stand back up. Breathe out.
Sumo Squat - Dumbbell
Setup: Stand wider than shoulder-width, toes out, with one dumbbell between your legs.
Form: Brace your core and keep your back straight.
Move: Squat straight down. Breathe in.
Return: Push through your heels to stand. Breathe out.
Core exercises
1 exercise
Bird Dog
Setup: Start on your hands and knees. Hands under your shoulders, knees under your hips.
Form: Keep your back flat and your core braced.
Move: Reach one arm forward and the opposite leg back until they are straight. Breathe out.
Return: Bring them back under you. Breathe in. Switch sides.