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Dumbbell step up. A compound push exercise, great for developing unilateral leg strength. Muscle worked:  Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus, Gastrocnemius, and Hamstrings.

Use the dumbbell step-up, a compound lower-body push exercise, to develop unilateral functional leg strength, as well as to improve your barbell squat!

Dumbbell deadlift. A compound push exercise. Muscles worked: Gluteus Maximus, Erector Spinae, Hamstrings, Adductor Magnus, Quadriceps, and Soleus.

The dumbbell deadlift is an auxiliary compound exercise that you can use to improve your barbell deadlift or use as a substitute if you have a bad back.

Dumbbell squat. A major compound exercise. Target muscles: Gluteus Maximus and Quadriceps. Synergists: Adductor Magnus and Soleus. Dynamic stabilizers (not highlighted): Hamstrings and Gastrocnemius. Stabilizers (not highlighted): Erector Spinae, Levator Scapulae, Middle and Lower Trapezius, Rectus Abdominis, and Obliques. Note: I only highlight targets and synergists.

A major compound exercise. Target muscles: Gluteus Maximus and Quadriceps. Synergists: Adductor Magnus and Soleus. Dynamic stabilizers (not highlighted): Hamstrings and Gastrocnemius. Stabilizers (not highlighted): Erector Spinae, Levator

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Isolate your triceps brachii with the lying one-arm dumbbell triceps extension and use the exercise to promote equal contralateral strength.

The dumbbell sumo squat (aka dumbbell plie squat) is great for learning squat form, especially how to keep your knees out and torso upright as you squat.

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Dumbbell Cuban rotation. Great for shoulder health! See website. Targets your Teres Minor. Synergistic muscles are Infraspinatus, Supraspinatus, and Posterior Deltoid. Also called standing dumbbell external rotation.

Great for shoulder health! See website. Targets your Teres Minor. Synergistic muscles are Infraspinatus, Supraspinatus, and Posterior Deltoid. Also called standing dumbbell external rotation.

CHEST -  DUMBBELL FLYES

DUMBBELL FLYES - The exercise is fit for the definition of the chest, it involves the lower part of the muscle giving the classic “round” form.

Dumbbell lateral raise exercise illustration

An isolation exercise. Synergistic muscles: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezii, and Serratus Anterior. Note: I recommend

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