reckonerDumbbells
32 movements Reckoner can prescribe from dumbbells. Tell it what your gym has and it will only ever write you a week you can actually do.
One of the 32 has a full page so far. The rest carry the library's own cue while they are written up.
Arnold Press
Rotate the palms out, ribs down.
Dumbbells
Chest-supported Dumbbell Row
Chest stays down, pull the elbows back.
Dumbbells
Concentration Curl
Elbow on the thigh, no swinging.
Dumbbells
Dumbbell bench press
Lower the bells to chest depth.
Dumbbells
Dumbbell Biceps Curl
Elbows still, no swinging the bells.
Dumbbells
Dumbbell Calf Raise
Sink to a stretch, rise onto the toes.
Dumbbells
Dumbbell Floor Press
Let the upper arms touch the floor.
Dumbbells
Dumbbell Fly
Soft elbows, feel the chest stretch.
Dumbbells
Dumbbell Front Raise
Raise to eye level, no swinging.
Dumbbells
Dumbbell Hammer Curl
Thumbs up, elbows pinned to the sides.
Dumbbells
Dumbbell Lateral Raise
Lead with the elbows, no swinging.
Dumbbells
Dumbbell Reverse Lunge
Step back, drop the back knee down.
Dumbbells
Dumbbell Romanian Deadlift
Hinge to the hamstring stretch, no further.
Dumbbells
Dumbbell Shrug
Lift straight up, don't roll the shoulders.
Dumbbells
Dumbbell Skullcrusher
Only the forearms move, elbows still.
Dumbbells
Dumbbell Split Squat
Drop straight down, front heel planted.
Dumbbells
Dumbbell Step-up
Push through the top foot to stand.
Dumbbells
Farmer's Carry
Stand tall, ribs down, walk smooth.
Dumbbells
Front-rack Carry
Elbows high, ribs down, stand tall.
Dumbbells
Goblet Squat
Elbows inside the knees at the bottom.
Dumbbells
Half-kneeling Dumbbell Press
Ribs stacked over hips, glute tight.
Dumbbells
Incline Dumbbell Press
Lower the bells to the upper chest.
Dumbbells
Incline Reverse Fly
Soft elbows, squeeze the blades.
Dumbbells
One-arm Dumbbell Row
Flat back, drive the elbow to the hip.
Dumbbells
Overhead Carry
Arms locked, ribs down, stand tall.
Dumbbells
Overhead Dumbbell Triceps Extension
Keep the elbows in and pointing up.
Dumbbells
Rear-foot-elevated Split Squat
Drop straight down over the front foot.
Dumbbells
Seated Dumbbell Shoulder Press
Ribs down, don't arch the back.
Dumbbells
Seated Neutral-grip Dumbbell Press
Ribs down, press straight overhead.
Dumbbells
Suitcase Carry
Stay upright, don't tip toward the load.
Dumbbells
Walking Lunge
Drop the back knee, front shin tall.
Dumbbells
Weighted V-up
Reach for the toes, don't yank the neck.
Dumbbells