In the plan
Beginner · Dumbbell
Dumbbell Floor Press
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
On Mon, Fri
Exercise library
22 moves, one pair of dumbbells
Every exercise comes with an animated demo, step-by-step instructions, form tips and a posture check. 18 are in the weekly plan; the rest are extras for swapping in.
Showing 22 of 22
Seen from above
In the planFront view
In the planFront view
In the planIn the plan
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In the plan
In the plan
Intermediate · Dumbbell
Dumbbell Romanian Deadlift
- Main target: Hamstrings
- Also works: Glutes
- Also works: Lower back
On Tue, Fri
In the plan
In the plan
In the plan
In the plan
Beginner · Dumbbell
Dumbbell Glute Bridge
- Main target: Glutes
- Also works: Hamstrings
- Also works: Abs
On Tue
In the plan
Beginner · Dumbbell
One-Arm Dumbbell Row
- Main target: Lats
- Also works: Biceps
- Also works: Rear delts
On Thu, Fri
In the plan
Intermediate · Dumbbell
Dumbbell Bent-Over Row
- Main target: Lats
- Also works: Traps
- Also works: Rear delts
- Also works: Biceps
- Also works: Lower back
On Thu
In the plan
Front view, bent over
In the planIn the plan
In the plan
Front view
ExtraExtra
Beginner · Bodyweight
Push-Up
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
- Also works: Abs
Can stand in for Dumbbell Floor Press or Dumbbell Fly on Floor
Extra
Beginner · Dumbbell
Concentration Curl
- Main target: Biceps
- Also works: Forearms
Can stand in for Dumbbell Biceps Curl or Hammer Curl
Extra
Beginner · Dumbbell
Dumbbell Step-Up
- Main target: Quads
- Also works: Glutes
- Also works: Hamstrings
Can stand in for Goblet Squat or Reverse Lunge
