Dumbbells
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The 3-spot lunge & upright row is a challenging compound exercise. This exercise develops total body strength and power in all three planes of motion.
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The lunge & dumbbell side raise is an intermediate compound exercise. This exercise develops total body strength and power.
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The back extension strengthens the hamstrings, gluteus and back extensor muscles. It is suitable for all fitness levels.
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The Romanian deadlift & row is a compound exercise (combining the Romanian deadlift and the barbell row), suitable for all levels of training. This exercise targets the entire posterior chain: hamstrings, glutes, the lower and upper back muscles. During the in-season when training time is limited this compound exercise can save time.
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The single-leg Romanian deadlift is an intermediate level exercise to strengthen the hamstrings, gluteus and back extensor muscles. The single-leg stance requires balance and proprioception and makes the exercise more sport-specific.
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The dumbell bench press is a beginner exercise to strengthen the chest, shoulders and arms. The dumbbell bench press activates the stabilizer muscles more compared to the barbell bench press.
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The alternating dumbell bench press is a beginner upper body exercise. Alternating the dumbbell press requires more coordination and stabilization.
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The one-arm dumbbell bench press is a beginner chest exercise. Pressing up one dumbbell places a higher demand on the core to maintain proper form.
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The dumbbell push-up & row combines a push-up with a dumbbell row. Rowing a dumbbell up from a push-up position really challenges core and shoulder stability.
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The standing one-arm dumbbell press is a beginner exercise to improve overhead pressing strength. Pressing up one dumbbell places a higher demand on the core to maintain proper form.
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