Dumbbell Standing Calf Raises
A simple rise onto your toes that builds stronger lower legs and steadier balance, and it works almost anywhere.
Dumbbell Alternating Boxer Punches
Quick straight punches with light weights, building shoulder endurance and raising your heart rate at the same time.
Dumbbell Alternating Forward Lunges
Stepping forward into a lunge builds leg strength and balance. It trains you to land and stop with control, as you do on stairs and curbs.
Dumbbell Alternating Hammer Curls
A curl with your palms facing in, which builds arm and grip strength for carrying groceries, bags and kids.
Dumbbell Alternating Reverse Lunges
Stepping back instead of forward makes this lunge easier on the knees while building leg strength and balance.
Dumbbell Arm Hugs
Copies the motion of a big hug. It builds the strength you use to carry wide loads, push doors and hold things close.
Dumbbell Bent-Over Reverse Flyes
Raises your arms out wide while bent forward. It strengthens the back of your shoulders to balance all your pushing and improve posture.
Dumbbell Bent-Over Rows
A standing pull from a forward lean that builds the back strength behind good posture and pulling open heavy doors.
Dumbbell Conventional Deadlifts
Teaches the safest way to lift something heavy from the ground, using your legs and hips with a flat back.
Dumbbell Farmer's Carry
Walking tall with heavy weights at your sides. It builds a strong grip and the posture to haul groceries, luggage and bags with ease.
Dumbbell Fire Hydrants
Adds a small weight to the classic all-fours leg lift, building stronger outer hips for steady knees, balance and walking.
Dumbbell Flat Bench Presses
A lying push that builds chest and arm strength. Each arm works on its own, so a stronger side can't take over.
Dumbbell Flat Chest Flyes
A wide-arm hugging motion done lying down that stretches and strengthens your chest with little help from your arms.
Dumbbell Front Squats
Holding the weights at your shoulders keeps your chest up and turns the sit-and-stand pattern into a strong leg builder.
Dumbbell Goblet Squats
Holding one weight at your chest keeps you upright. It's the easiest way to learn a deep, strong sit-and-stand pattern.
Dumbbell Goblet Sumo Squats
A wide-stance squat with the weight held at your chest. It helps you stay upright and sink deeper while strengthening your legs.
Dumbbell Half-Kneeling Single-Arm Rows
Pulling from a half-kneeling stance builds back strength while training your hips and trunk to stay steady and square.
Dumbbell Incline Bench Presses
Pushing from a tilted bench shifts more of the work to your upper chest. It builds strength for lifting things up and away from you.
Dumbbell Lateral Raises
Builds the sides of your shoulders for a broader shape. It also makes lifting and reaching out to the side easier.
Dumbbell Non-Alternating Curls
The basic arm builder, working both arms at once to strengthen the lift you use for bags and boxes.
Dumbbell Non-Alternating Front Raises
Strengthens the front of your shoulders, the muscles that lift your arms ahead of you to carry a tray.
Dumbbell Non-Alternating Hammer Curls
Lifting with your palms facing in builds arm and grip strength for carrying bags, buckets and suitcases.