Use the dumbbell one-arm reverse wrist curl to build your forearms. However, don't go very heavy, as your wrists are not designed to curl heavy weights.
Learn the proper way to perform the decline dumbbell bench press, a compound and push exercise that targets your sternal (lower) pectoralis major.
Use the dumbbell reverse curl, an isolation exercise, to build your forearms and elbow flexors. It targets your brachioradialis, not your biceps brachii.
Learn how to perform the seated dumbbell overhead triceps extension, including the proper and safe way to mount and dismount the dumbbell.
Target your anterior deltoid and synergistically work your lateral deltoid, upper pecs, and serratus anterior with the seated dumbbell front raise.
Use the decline dumbbell fly, an isolation and push exercise, to warm up, pre-exhaust, or burn out your sternal pectoralis major.
Compared with other variations of the overhead press, the seated neutral-grip dumbbell overhead press puts less pressure on your shoulder joints.
Target and build your brachialis with the standing dumbbell preacher curl, an isolation pull exercise. Your biceps brachii acts as a synergist.
The head-supported bent-over dumbbell lateral raise ensures that you keep your body still during the exercise and only raise and lower your arms.
The incline reverse-grip dumbbell bench press, a compound push exercise, is one of the best exercises for developing the upper pectoralis major.
Use the weighted captain's chair leg and hip raise to strengthen your core and hip flexors. If you don't have a captain's chair, just hang from a bar.
Work your anterior and lateral shoulders, upper chest, serratus anterior, and middle and lower trapezius with the seated alternating dumbbell front raise.