Every movement, explained

Dumbbell Standing Reverse Curl

Intermediate · biceps

• Lower arms
• Upper arms

Dumbbell Standing Reverse Curl Rotate

Beginner · biceps

• Upper arms

Dumbbell Standing Scapular External Rotation

Beginner · rotator cuff

• Back
• Shoulders

Dumbbell Standing Shoulder Press To Pec Dec

Intermediate · deltoids

Dumbbell Standing Single Arm Cross Raise

Intermediate · deltoids

• Back
• Shoulders

Dumbbell Standing Single Leg Calf Raise

Intermediate · calves

• Lower legs

Dumbbell Standing Single Spider Curl

Intermediate · biceps

• Shoulders
• Upper arms

Dumbbell Standing Triceps Extension

Intermediate · triceps

• Upper arms

Dumbbell Standing Wrist Curl

Beginner · forearms

• Lower arms

Dumbbell Standing Wrist Radial Flexion

Beginner · forearms

• Lower arms
• Upper arms

Dumbbell Standing Wrist Reverse Curl

Beginner · forearms

• Lower arms
• Upper arms

Dumbbell Starfish Crunch

Beginner · abs and obliques

• Waist

Dumbbell Static Lunge

Intermediate · calves, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Step Over Box

Intermediate · calves, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Step Up

Intermediate · calves, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Step Up Biceps Curl

Intermediate · biceps, glutes, hamstrings, and quadriceps

• Lower arms
• Upper legs
• Waist

Dumbbell Step Up Single Leg Balance With Bicep Curl

Intermediate · biceps, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Step-Up

Intermediate · calves, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Step-Up With Knee Raise

Intermediate · calves, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Stiff Leg Deadlift

Intermediate · erector spinae, glutes, and hamstrings

• Lower legs
• Upper legs
• Waist

Dumbbell Straight Arm Bicep Swing

Intermediate · lats

• Shoulders
• Upper arms

Dumbbell Straight Arm Crunch

Intermediate · abs and obliques

• Waist

Dumbbell Straight Arm Pullover

Intermediate · lats

• Back
• Chest
• Shoulders

Dumbbell Straight Arm Pullover Knees At 90 Degrees

Intermediate · lats

• Back
• Chest
• Upper arms

Dumbbell Straight Arm Twisting Sit-Up

Intermediate · abs and obliques

• Waist

Dumbbell Straight Leg Deadlift

Intermediate · erector spinae, glutes, and hamstrings

• Lower legs
• Waist

Dumbbell Straight Leg Russian Twist

Intermediate · abs, obliques, and quadriceps

• Waist

Dumbbell Straight Legs Deadlift

Intermediate · erector spinae, glutes, and hamstrings

• Lower legs
• Waist

Dumbbell Strict Curl

Beginner · biceps

• Lower arms
• Upper arms

Dumbbell Sumo Deadlift

Intermediate · adductors, glutes, hamstrings, quadriceps, and trapezius

• Lower legs
• Upper legs
• Waist

Dumbbell Sumo Pull Through

Intermediate · glutes and hamstrings

• Lower legs
• Upper legs
• Waist

Dumbbell Sumo Squat

Intermediate · glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Sumo Squat Front Raise

Intermediate · adductors, glutes, and quadriceps

• Upper arms

Dumbbell Sumo Squat Off Benches

Intermediate · glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Dumbbell Super Rom Lateral Raise

Intermediate · deltoids

• Back
• Shoulders

Dumbbell Superman

Intermediate · erector spinae, glutes, hamstrings, and trapezius

• Back
• Shoulders
• Upper arms

Dumbbell Supported Squat

Intermediate · quadriceps

• Lower legs
• Upper legs

Dumbbell Svend Press

Intermediate · pectorals

• Chest
• Shoulders

Dumbbell Swing

Advanced · glutes and hamstrings

• Shoulders

Dumbbell Tate Press

Intermediate · pectorals

• Chest
• Shoulders
• Upper arms
• Waist

Dumbbell Thruster

Intermediate · glutes, hamstrings, and quadriceps

• Lower legs
• Shoulders
• Upper legs
• Waist

Dumbbell Twisting Crunch

Intermediate · abs and obliques

• Waist

Dumbbell Twisting Crunch Legs On Bench

Intermediate · abs and obliques

• Core

Dumbbell Twisting Crunch With Legs Supported

Intermediate · abs and obliques

• Shoulders
• Waist

Dumbbell Underhand Renegade Row

Advanced · lats and trapezius

• Back
• Shoulders
• Waist

Dumbbell Unilateral Scapula Raise

Intermediate · lats, rhomboids, and trapezius

• Back
• Shoulders
• Waist

Dumbbell Upright Row

Intermediate · deltoids

• Back
• Shoulders

Dumbbell Upright Shoulder External Rotation

Beginner · rotator cuff

• Shoulders
• Upper arms