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Dumbbells

Dumbbells exercises

Short weights held one in each hand, in pairs from about 2 kg up to 40 kg and beyond. Each arm works on its own, and nearly every barbell exercise has a dumbbell version you can use when the bar or the rack is busy.

With Dumbbells and nothing else, 15 of the 18 muscle groups can still be trained to a full session's target.

Dumbbells loads these hardest: Chest, Side delts, Quads, Hamstrings, Mid-back / traps.

On its own, Dumbbells cannot take these to a full session target: Chest, Lats, Abductors (outer hip).

Where to find it: The long stepped rack of numbered weights, usually along a mirrored wall.

Every movement on the Dumbbells (42)

Best Dumbbells movement for each muscle

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

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