DB 1 ARM PUSH PRESS

• Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height.

• Bend knees slightly, then explosively press the dumbbell overhead.

• Use momentum from legs to assist in the press.

• Lock out arm at the top, fully extending elbow.

• Lower the dumbbell back to shoulder height with control, then repeat.

DB ARNOLD PRESS

• Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height.

• Rotate palms to face you, elbows bent, dumbbells close to your body.

• Press dumbbells overhead, rotating palms away from you as you extend arms.

• Lower dumbbells back to starting position, rotating palms towards you.

• Keep core engaged throughout the movement for stability.

DB BENT ARM LATERAL RAISE

• Stand with feet shoulder-width apart, holding a dumbbell in each hand with elbows bent at 90 degrees.

• Keep your palms facing inward and your upper arms close to your body.

• Raise your elbows out to the sides until your upper arms are parallel to the ground.

• Maintain the 90-degree bend in your elbows throughout the movement.

• Lower the dumbbells back to the starting position with control and repeat for the desired number of reps.

DB BENT OVER ROWS

• Stand with feet shoulder-width apart, holding dumbbells by sides.

• Hinge at hips to lower upper body parallel to floor, maintaining straight back and engaged core.

• Pull dumbbells towards hips, elbows close to body, squeezing shoulder blades.

• Pause at top, then slowly lower weights back down with control, maintaining tension in back muscles.

DB BULGARIAN SPLIT SQUATS

• Stand with one foot on a bench behind you, holding a dumbbell in each hand.

• Lower into a split squat, keeping back straight and chest up.

• Press through front heel to return to standing.

• Maintain balance and control throughout.

• Repeat on both sides, focusing on form and stability

DB CLUSTERS

• Stand with feet shoulder-width apart, holding dumbbells by sides.

• Hinge at hips, tracking dumbbells down thighs into hang position.

• Explosively extend hips and knees, pulling dumbbells towards chest.

• Drop into squat, catching dumbbells on shoulders, then stand and press overhead.

DB DEADLIFTS

• Stand tall, feet hip-width apart, hold dumbbells.

• Bend at hips and knees, keeping back straight.

• Drive through heels, lift dumbbells, extend hips/knees.

• Pause at top, squeeze glutes.

DB DEADLIFT TO HIGH PULL

• Stand with feet hip-width apart, holding dumbbells in front of thighs.

• Perform a deadlift by pushing hips back, lowering dumbbells to mid-shin.

• Drive through heels to stand up, extending hips and knees.

• Pull dumbbells up to chest, elbows flaring out.

• Lower dumbbells back to starting position and repeat.

DB DEADLIFT TO ROW

• Stand with feet hip-width apart, holding dumbbells in front of your thighs.

• Hinge at the hips, lowering the dumbbells to mid-shin.

• Row the dumbbells to your ribs, elbows close to your body.

• Lower the dumbbells back to mid-shin and return to standing.

• Repeat, maintaining a flat back and controlled movement.

DB DEFICIT SPLIT SQUATS

• Stand with one foot on a platform, dumbbells by your sides.

• Lower your back knee towards the ground, keeping the front knee aligned.

• Keep your front thigh parallel to the ground and back straight.

• Push through the front heel to return to standing.

• Repeat with control, maintaining balance.

DB DEVILS PRESS

• Stand, hold DBs, hinge and lower to floor.

• Jump back, lower chest, then push up.

• Jump feet wide, swing weights, drive hips, punch overhead.

DB DISCUS

• Stand with feet hip-width apart, holding a dumbbell in one hand.

• Rotate torso to one side, keeping arm straight and dumbbell at hip level.

• Swing dumbbell across body in a circular motion, pivoting on back foot.

• Extend arm fully at shoulder height, facing forward.

• Return to starting position with control, maintaining balance and stability.

DB FLOOR PRESS

• Lie on the floor, holding dumbbells at chest level.

• Push dumbbells upward until arms are straight, wrists aligned.

• Lower dumbbells back down to chest level, elbows forming 90-degree angle.

• Keep control throughout, engaging chest muscles.

• Exhale up, inhale down, maintaining stability.

DB HEX FLOOR PRESS

• Lie flat on the floor with knees bent, holding dumbbells in each hand at shoulder level.

• Press the dumbbells upward until arms are fully extended, keeping wrists straight.

• Lower the dumbbells back down to shoulder level, elbows forming a 90-degree angle.

• Maintain control throughout the movement, engaging chest muscles.

• Exhale as you press up, inhale as you lower down, and aim for a smooth, controlled motion.

DB HEX FLUTTER PRESS

• Lie on your back with a dumbbell in each hand, elbows bent at 90 degrees and held above your chest.

• Lift your legs off the ground, keeping them straight and hovering a few inches above the floor.

• Extend one leg down while keeping the other leg elevated.

• Alternate the leg position in a fluttering motion while maintaining core engagement.

DB HAMMER CURLS

• Hold DBs in a neutral grip, weights at sides, palms facing inward, abs and glutes tight.

• Pull DBs up toward shoulders, keeping elbows tight to your sides.

• Maintain tension in biceps throughout before lowering weights down with control and repeating.

• Avoid swinging with back or using legs.

DB OH STRICT PRESS

• Stand tall, feet hip-distance apart, knees soft.

• Engage core, push weights overhead.

• Biceps by ears, head through arms, core tight.

• Lower arms to shoulder height.

DB LATERAL RAISE

• Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.

• Keep a slight bend in your elbows and palms facing inward.

• Lift the dumbbells out to the sides until they reach shoulder height, maintaining a slight bend in the elbows.

• Lower the dumbbells back to your sides with control.

• Repeat, focusing on smooth, controlled movements and keeping your core engaged.

DB LUNGE AND TWIST

• Step wide enough to create 2 right angles in the legs

• Rotate over your front leg

• Keep a slight bend in the elbows

DB PULLOVER SITUPS

• Lie on your back with knees bent, feet flat, and hold a dumbbell with both hands overhead.

• Perform a pullover by bringing the dumbbell from overhead to above your chest.

• Simultaneously engage your core to sit up as you bring the dumbbell forward.

• Reverse the motion to return to the starting position.

DB RACK SQUATS

• Hold a dumbbell in each hand at shoulder height with your palms facing in and elbows tucked close to your body.

• Stand with feet shoulder-width apart, keeping your chest up and core engaged.

• Lower into a squat by bending your knees and hips, keeping the dumbbells in the rack position.

• Push through your heels to return to the standing position.

• Repeat for the desired number of reps, maintaining proper form throughout.

DB REVERSE FLY

• Stand with a slight bend in your knees, holding a dumbbell in each hand.

• Hinge at the hips, keeping your back flat

• With a slight bend in your elbows, lift the dumbbells out to the sides, squeezing shoulder blades together.

• Lower the dumbbells back down with control.

DB REVERSE LUNGES

• Stand tall with a dumbbell in each hand.

• Step your right foot back, keeping most of your weight on your front leg.

• Hinge forward slightly to engage the glutes.

• Press through your front foot to return to the standing position.

DB SEESAW ROW

• Stand with feet shoulder-width apart, holding a dumbbell in each hand.

• Hinge forward from hips, keeping back flat, chest up.

• Row one dumbbell towards ribcage while keeping the other arm straight.

• Lower rowed dumbbell down as you row the other one up.

• Alternate rows in a controlled motion, engaging back muscles throughout.

DB SKIER SWING

• Stand with feet shoulder-width apart, holding a dumbbell in each hand.

• Hinge at hips, lowering dumbbells outside the legs with slight knee bend.

• Swing dumbbells forward explosively, bringing them up to shoulder height.

• Control the swing back down outside the legs.

• Maintain a smooth, controlled rhythm throughout the movement.

DB SNATCH

• Drive your feet into the floor as you pull the DB upwards

• Use the explosive power in the legs moving through triple extension

• Keep the DB close to your body

DB SPLIT SQUATS

• Stand with feet hip-width apart, holding dumbbells.

• Step one foot back onto an elevated surface.

• Lower into a lunge, front knee parallel to ground.

• Push through front heel to return to start.

DB SQUAT CLEANS

• Stand with feet shoulder-width apart, hold dumbbells.

• Hinge at hips, lower dumbbells down thighs.

• Explosively extend hips and knees, pull dumbbells up.

• Drop into squat, catch dumbbells on shoulders.

• Stand up, drive through heels.

DB SQUAT THRUSTS

• Hold a dumbbell in each hand at your sides and stand with feet shoulder-width apart.

• Lower the dumbbells to the floor as you squat down, keeping your back straight.

• Kick your feet back into a plank position while keeping your core engaged.

• Jump your feet back towards your hands and stand up, bringing the dumbbells back to your sides.

• Repeat for the desired number of reps, maintaining controlled movements.

DB STEP UPS

• Stand facing a bench with dumbbells in hand.

• Step up onto the bench with your right foot.

• Push through your right heel to lift your body up, bringing your left foot up beside your right.

• Lower back down, returning both feet to the ground.

DB THRUSTERS

• Stand tall, feet shoulder-width apart, DBs at shoulders.

• Squat down, hips break parallel, chest up, core engaged.

• Stand, raise DBs overhead with push press.

DB TIGHTROPE DEADLIFTS

• Begin standing tall, feet hip-width apart.

• Step your right foot back, aligning it with your left heel.

• Lower into a squat, distributing weight: 70% on standing leg, 30% on supporting leg.

• Keep back straight, chest up, engage core, then drive through heels to stand, squeezing glutes at the top.

DB WEIGHTED BURPEES

• Hold a dumbbell in each hand with a neutral grip and stand with feet shoulder-width apart.

• Lower the dumbbells to the floor as you squat down and kick your legs back into a plank position.

• Perform a push-up while keeping your core engaged.

• Jump your feet back towards your hands and lift the dumbbells as you stand up explosively.

DB Z PRESS

• Sit tall, holding dumbbells at shoulders.

• Press dumbbells up, palms facing each other.

• Keep core tight, avoid arching.

• Lower dumbbells with control.

• Repeat, focusing on stability