Dumbbell Deadlift

1. Dumbbell Deadlift:

• Targets the lower back, hamstrings, and glutes.
• Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of you. Hinge at the hips, lowering the dumbbells to the ground, then push through the heels to return to the starting position.

2. Single-Leg Dumbbell Deadlift:

• Targets the lower back, hamstrings, and glutes.
• Hold a dumbbell in one hand, lift the opposite foot off the ground. Hinge at the hips, lowering the dumbbell, then return to the starting position. Switch sides.

3. Dumbbell Good Morning:

• Targets the lower back and hamstrings.
• Hold a dumbbell horizontally behind the neck on your shoulders. Hinge forward at the hips and then return to the starting position.

4. Dumbbell Bent Over Row:

• Primarily targets the upper back but also engages the lower back for stability.
• Stand holding dumbbells, hinge at the hips, pull the dumbbells towards the hips, then lower them.

5. Renegade Rows:

• Targets the back, core, and shoulders.
• In a plank position holding dumbbells, row one dumbbell to the hip, then switch sides.

6. Dumbbell Suitcase Deadlift:

• Targets the lower back, obliques, and legs.
• Stand with a dumbbell on one side. Bend at the hips and knees to lower and pick it up, then stand. Switch sides.

7. Dumbbell Bulgarian Split Deadlift:

• Targets the lower back, hamstrings, and glutes.
• With one foot elevated behind on a bench, hold dumbbells and hinge at the hips. Switch legs.

8. Dumbbell Stiff-Legged Deadlift:

• Targets the hamstrings and lower back.
• Hold dumbbells in front, keep legs straight, and hinge at the hips to lower the weights. Return to start.

9. Dumbbell Bent Over Lateral Raise:

• Targets the upper and middle back.
• Hinge at the hips holding dumbbells, then raise arms out to the sides.

10. Dumbbell Plank Row to Rotation:

• Targets the back, obliques, and shoulders.
• In a plank holding dumbbells, row one dumbbell, then rotate torso, extending the dumbbell upwards. Switch sides.

11. Dumbbell Farmer's Walk:

• Targets the lower back, core, and forearms.
• Hold heavy dumbbells at sides and walk for a set distance or time.

12. Dumbbell Wide Row:

• Targets the upper and middle back.
• Stand holding dumbbells, hinge at the hips, and pull dumbbells out wide to the sides.

13. Dumbbell T-Rotation:

• Targets the back and obliques.
• In a plank holding dumbbells, rotate the torso, lifting one dumbbell towards the ceiling. Switch sides.

14. Dumbbell Alternating Bent Over Row:

• Targets the back and challenges stability.
• Stand holding dumbbells, hinge at the hips, and row one dumbbell, then the other.

15. Dumbbell Bridge Chest Press:

• While primarily targeting the chest, the bridge position engages the lower back and glutes.
• Lie on the ground, knees bent, holding dumbbells. Lift hips into a bridge and perform a chest press with the dumbbells.

Double Dumbbell Push Press

Situps