[Article] Exercise Variations

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Below you will find a list of exercises with dumbbells and barbells that work each body part,

• Biceps

Dumbbells- Bicep curl, Concentration Curl, Hammer Curls, Seated Bicep curls, Incline Bench Curls,
Barbells- Barbell curls, Preacher Curls, Single Arm Barbell Curl.
Other- Cable Curls

• Triceps

Dumbbells- Over head tri Extension, Tricep Kick Backs, Lying Tricep Extensions, Double arm Over Head Extensions,
Barbells- Over Head Extension, Lying Extension,
Other- Tricep Dips on bench or Parralell Bars, Cable Push Down.

• Chest

Dumbbells- Bench Press, Flyes, Incline Bench Press, Decline Bench Press, Incline Flyes, Decline Flyes, Single Arm Press.
Barbells- Bench Press, Incline Press, Decline Press, Narrow Grip Press
Other- Cable Cross Over, Press up, Chest dips. Single Arm Press ups.

• Shoulders

Dumbbells- Shoulder press, Front Raises, Shrug, Upright Row, Military press, Side Raises.
Barbells- Shoulder Press, Upright Row, Front Raises
Other- Vertical Press up, One Hand Vertical Press up, Upright Cable row.

• Legs

Dumbbells- Split Leg Squats, Squats, jumping squats, Calf raises, Lunges,
Barbells- Squats, Lunges, Deadlifts,
Other- Leg Extensions, Leg Curls, Leg Press,

• Back

Dumbbells- Bent over Row, Single arm Row,
Barbells- Bent over Row, Deadlift, Straight leg deadlift.
Other- Vertical press, Lat pull Down, Wide Arm Pull ups.

• Abdominals

Sit up, Crunches, Fitball sit up/crunch, Single leg Raises, V-sits, Heel Taps, Bridge, Sit and Twist, Elbow to knees, Head stand leg raises, Leg raises, Weighted Crunches, Table tops.