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Exercise sheets
1394 exercises
Each sheet includes its demonstration and written instructions.
dumbbell reverse grip row (female)
Upper back · Dumbbell
dumbbell reverse preacher curl
Biceps · Dumbbell
dumbbell reverse spider curl
Biceps · Dumbbell
dumbbell reverse wrist curl
Forearms · Dumbbell
dumbbell romanian deadlift
Glutes · Dumbbell
dumbbell rotation reverse fly
Delts · Dumbbell
dumbbell scott press
Delts · Dumbbell
dumbbell seated alternate front raise
Delts · Dumbbell
dumbbell seated alternate hammer curl on exercise ball
Biceps · Dumbbell
dumbbell seated alternate press
Delts · Dumbbell
dumbbell seated alternate shoulder
Delts · Dumbbell
dumbbell seated bench extension
Triceps · Dumbbell
dumbbell seated bent arm lateral raise
Delts · Dumbbell
dumbbell seated bent over alternate kickback
Triceps · Dumbbell
dumbbell seated bent over triceps extension
Triceps · Dumbbell
dumbbell seated bicep curl
Biceps · Dumbbell
dumbbell seated biceps curl (on stability ball)
Biceps · Dumbbell
dumbbell seated biceps curl to shoulder press
Biceps · Dumbbell
dumbbell seated calf raise
Calves · Dumbbell
dumbbell seated curl
Biceps · Dumbbell
dumbbell seated front raise
Delts · Dumbbell
dumbbell seated hammer curl
Biceps · Dumbbell
dumbbell seated inner biceps curl
Biceps · Dumbbell
dumbbell seated kickback
Triceps · Dumbbell
dumbbell seated lateral raise
Delts · Dumbbell
dumbbell seated lateral raise v. 2
Delts · Dumbbell
dumbbell seated neutral wrist curl
Biceps · Dumbbell
dumbbell seated one arm bicep curl on exercise ball with leg raised
Biceps · Dumbbell
dumbbell seated one arm kickback
Triceps · Dumbbell
dumbbell seated one arm rotate
Forearms · Dumbbell
dumbbell seated one leg calf raise
Calves · Dumbbell
dumbbell seated one leg calf raise - hammer grip
Calves · Dumbbell
dumbbell seated one leg calf raise - palm up
Calves · Dumbbell
dumbbell seated palms up wrist curl
Forearms · Dumbbell
dumbbell seated preacher curl
Biceps · Dumbbell
dumbbell seated reverse grip concentration curl
Biceps · Dumbbell
dumbbell seated reverse grip one arm overhead tricep extension
Triceps · Dumbbell
dumbbell seated shoulder press
Delts · Dumbbell
dumbbell seated shoulder press (parallel grip)
Delts · Dumbbell
dumbbell seated triceps extension
Triceps · Dumbbell
dumbbell shrug
Traps · Dumbbell
dumbbell side bend
Abs · Dumbbell
dumbbell side lying one hand raise
Delts · Dumbbell
dumbbell side plank with rear fly
Upper back · Dumbbell
dumbbell single arm overhead carry
Delts · Dumbbell
dumbbell single leg calf raise
Calves · Dumbbell
dumbbell single leg deadlift
Glutes · Dumbbell
dumbbell single leg deadlift with stepbox support
Glutes · Dumbbell
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