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, all 17 muscle groups can still be trained to a full session's target.
Where to find it: The long stepped rack of numbered weights, usually along a mirrored wall.
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Goblet Squat
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Dumbbell Stiff-Leg Deadlift
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Single-Leg Romanian Deadlift
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Dumbbell Bench Press
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Incline Dumbbell Press
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Dumbbell Floor Press
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Dumbbell Row
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Chest-Supported Row
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Seated Dumbbell Press
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Arnold Press
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Standing Dumbbell Press
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Dumbbell Lateral Raises
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Seated Lateral Raises
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One-Arm Lateral Raises
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Dumbbell Calf Raises
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Sumo Goblet Squat
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Russian Twist
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Walking Lunges
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Dumbbell Lunges
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Sumo Squat
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Reverse Fly
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Bent-Over Reverse Fly
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Dumbbell Curl
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Hammer Curls
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Concentration Curls
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Incline Dumbbell Curl
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Zottman Curl
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Overhead Triceps Extension
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Triceps Kickback
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Farmer's Carry
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Suitcase Carry
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Dumbbell Flys
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Floor Dumbbell Fly
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Wrist Curls
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Dumbbell Shrugs
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Front Raises
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Dumbbell Get-Up
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Bulgarian Split Squat
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Dumbbell Step-Ups
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Renegade Row
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Dumbbell Thruster
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Straight-Arm Dumbbell Pullover
Know what your whole week misses, not just one exercise
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