The dumbbell one-leg split squat is great for improving your lunge and squat, enhancing your balance, and developing unilateral functional strength.
Compared with the standard dumbbell bench press, the hammer-grip dumbbell bench press puts less pressure on your shoulder joints.
Targeting your gastrocnemius, use the standing dumbbell one-leg calf raise to fix contralateral size and strength differences in your calve muscles.
Hit your triceps brachii hard with the decline dumbbell triceps extension, an isolation and push exercise. There are no synergistic muscles.
The dumbbell forward-leaning lunge emphasizes glute activation, making it suitable for people who want to avoid excessive quad development.
The incline dumbbell front raise is an isolation exercise that targets your anterior deltoid. Your lateral deltoid and upper chest are the main synergists.
Target your brachioradialis with the dumbbell reverse preacher curl! The other elbow flexors, your biceps brachii and brachialis, assist as synergists.
The dumbbell sumo squat (aka dumbbell plie squat) is great for learning squat form, especially how to keep your knees out and torso upright as you squat.
Use the dumbbell side bend to target your obliques, strengthen the lateral flexion of your spine, improve spinal mobility, and strengthen your core.
Mainly targeting your glutes and quads, the dumbbell rear lunge is great for developing balance, coordination, and unilateral lower-body strength.
The incline dumbbell curl targets your biceps brachii, emphasizing the long (or outer) head. Your brachialis and brachioradialis act as synergists.
The dumbbell hammer preacher curl is an isolation exercise that targets your brachioradialis, not your biceps brachii, which acts as a synergist.