哑铃

Dumbbell bicep curl to press

Arms

Dumbbell rear delt row

Shoulders

Incline Chest-Supported Dumbbell Row

Back

Forearm Curls (underhand grip)

Arms

Triceps Overhead (Dumbbell)

Arms

Shoulder Raise (Dumbbell)

Shoulders

Dumbbell Hex Press

Chest

Seated W Curl

Arms

Devil’s Press

Shoulders

Alternating dumbbell hammer curl

Arms

Trap press

Shoulders

Side-laying interior rotation

Shoulders

Dumbbell donkey kick

Legs

Seated Dumbbell Calf Raise

Calves

Barbell Clean and press

Shoulders

Dumbbell Bent Over Face Pull

Back

Dumbbell Front Squat

Legs

Dumbbell Hip Thrust

Legs

Weighted Crunch

Abs

Dumbbell Romanian Deadlift

Legs

Bulgarian Squat with Dumbbells

Legs

Single-Leg Deadlift with Dumbbell

Legs

dumbbell snatch

Legs

Single-arm dumbbell shoulder press

Shoulders