Dumbbells

Vertical push

Arnold press

Rotate the palms out, ribs down.

Dumbbells

Horizontal pull

Chest-supported dumbbell row

Chest stays down, pull the elbows back.

Dumbbells

Arm isolation

Concentration curl

Elbow on the thigh, no swinging.

Dumbbells

Hinge

Dumbbell Romanian deadlift

Hinge to the hamstring stretch, no further.

Dumbbells

Horizontal push

Dumbbell bench press

Lower the bells to chest depth.

Dumbbells

Arm isolation

Dumbbell biceps curl

Elbows still, no swinging the bells.

Dumbbells

Calf

Dumbbell calf raise

Sink to a stretch, rise onto the toes.

Dumbbells

Horizontal push

Dumbbell floor press

Let the upper arms touch the floor.

Dumbbells

Horizontal push

Dumbbell fly

Soft elbows, feel the chest stretch.

Dumbbells

Shoulder isolation

Dumbbell front raise

Raise to eye level, no swinging.

Dumbbells

Arm isolation

Dumbbell hammer curl

Thumbs up, elbows pinned to the sides.

Dumbbells

Shoulder isolation

Dumbbell lateral raise

Lead with the elbows, no swinging.

Dumbbells

Lunge

Dumbbell reverse lunge

Step back, drop the back knee down.

Dumbbells

Shoulder isolation

Dumbbell shrug

Lift straight up, don't roll the shoulders.

Dumbbells

Arm isolation

Dumbbell skullcrusher

Only the forearms move, elbows still.

Dumbbells

Lunge

Dumbbell split squat

Drop straight down, front heel planted.

Dumbbells

Lunge

Dumbbell step-up

Push through the top foot to stand.

Dumbbells

Arm isolation

Dumbbell triceps kickback

Upper arm still, straighten the elbow fully.

Dumbbells

Carry

Farmer's carry

Stand tall, ribs down, walk smooth.

Dumbbells

Carry

Front-rack carry

Elbows high, ribs down, stand tall.

Dumbbells

Squat

Goblet squat

Elbows inside the knees at the bottom.

Dumbbells

Vertical push

Half-kneeling dumbbell press

Ribs stacked over hips, glute tight.

Dumbbells

Horizontal push

Incline dumbbell press

Lower the bells to the upper chest.

Dumbbells

Shoulder isolation

Incline reverse fly

Soft elbows, squeeze the blades.

Dumbbells

Horizontal pull

One-arm dumbbell row

Flat back, drive the elbow to the hip.

Dumbbells

Carry

Overhead carry

Arms locked, ribs down, stand tall.

Dumbbells

Arm isolation

Overhead dumbbell triceps extension

Keep the elbows in and pointing up.

Dumbbells

Lunge

Rear-foot-elevated split squat

Drop straight down over the front foot.

Dumbbells

Vertical push

Seated dumbbell shoulder press

Ribs down, don't arch the back.

Dumbbells

Vertical push

Seated neutral-grip dumbbell press

Ribs down, press straight overhead.

Dumbbells

Carry

Suitcase carry

Stay upright, don't tip toward the load.

Dumbbells

Lunge

Walking lunge

Drop the back knee, front shin tall.

Dumbbells

Core flexion

Weighted V-up

Reach for the toes, don't yank the neck.

Dumbbells