The following exercises can be executable at home with only dumbbells.
Arms + Shoulders
Shoulder
| Muscle (group) | Exercise | Weight |
|---|---|---|
| Deltoid | Side lateral raise | Medium |
| Infraspinatus | Lying external rotation | Medium |
| Subscapularis | Lying internal rotation | Medium |
Upper Arm
| Muscle (group) | Exercise | Weight |
|---|---|---|
| Triceps | Skull Crushers | Medium |
| Biceps | Biceps Curls | High |
Forearm
| Muscle (group) | Exercise | Weight |
|---|---|---|
| Flexors | Wrist Curls | Low |
| Extensors | Wrist Extensions | Low |
Legs + Hips
Thigh
| Muscle (group) | Exercise | Weight |
|---|---|---|
| Quadriceps | Split Squats | High |
| Hamstrings | Romanian Deadlifts | High |
Crus
| Muscle (group) | Exercise | Weight |
|---|---|---|
| Calves | Single standing calf raises on elevated surface | High |
Hips
| Muscle (group) | Exercise | Weight |
|---|---|---|
| Glutes | Split Squats, Romanian Deadlifts | High |
Torso + Neck
Front
| Muscle (group) | Exercise | Weight |
|---|---|---|
| Abdominal | Lying Front Crunches | High |
| Obliques | Lying Side Crunches | High |
| Pectoralis | Incline Bench Presses | High |
Back
| Muscle (group) | Exercise | Weight |
|---|---|---|
| Lower Back | Romanian Deadlifts | High |
| Latissimus Dorsi | Chest-Supported Rows | High |
| Trapezius | Shrugs | High |
Neck
| Muscle (group) | Exercise | Weight |
|---|---|---|
| Front | Neck Curls | Low |
| Back | Neck Extensions | Low |
| Side | Neck Side Raises | Low |