{"id":5479,"date":"2020-02-23T14:11:31","date_gmt":"2020-02-23T14:11:31","guid":{"rendered":"http:\/\/www.max-sperling.bplaced.net\/?p=5479"},"modified":"2024-09-11T18:52:07","modified_gmt":"2024-09-11T18:52:07","slug":"full-body-dumbbell-exercises","status":"publish","type":"post","link":"http:\/\/www.max-sperling.bplaced.net\/?p=5479","title":{"rendered":"Full-body exercises (Dumbbells only)"},"content":{"rendered":"<p>The following exercises can be executable at home with only dumbbells.<\/p>\n<hr>\n<p><strong>Arms + Shoulders<\/strong><\/p>\n<p><u>Shoulder<\/u><\/p>\n<table>\n<tr>\n<th>Muscle (group)<\/th>\n<th>Exercise<\/th>\n<th>Weight<\/th>\n<\/tr>\n<tr>\n<td>Deltoid<\/td>\n<td>Side lateral raise<\/td>\n<td>Medium<\/td>\n<\/tr>\n<tr>\n<td>Infraspinatus<\/td>\n<td>Lying external rotation<\/td>\n<td>Medium<\/td>\n<\/tr>\n<tr>\n<td>Subscapularis<\/td>\n<td>Lying internal rotation<\/td>\n<td>Medium<\/td>\n<\/tr>\n<\/table>\n<p><u>Upper Arm<\/u><\/p>\n<table>\n<tr>\n<th>Muscle (group)<\/th>\n<th>Exercise<\/th>\n<th>Weight<\/th>\n<\/tr>\n<tr>\n<td>Triceps<\/td>\n<td>Skull Crushers<\/td>\n<td>Medium<\/td>\n<\/tr>\n<tr>\n<td>Biceps<\/td>\n<td>Biceps Curls<\/td>\n<td>High<\/td>\n<\/tr>\n<\/table>\n<p><u>Forearm<\/u><\/p>\n<table>\n<tr>\n<th>Muscle (group)<\/th>\n<th>Exercise<\/th>\n<th>Weight<\/th>\n<\/tr>\n<tr>\n<td>Flexors<\/td>\n<td>Wrist Curls<\/td>\n<td>Low<\/td>\n<\/tr>\n<tr>\n<td>Extensors<\/td>\n<td>Wrist Extensions<\/td>\n<td>Low<\/td>\n<\/tr>\n<\/table>\n<hr>\n<p><strong>Legs + Hips<\/strong><\/p>\n<p><u>Thigh<\/u><\/p>\n<table>\n<tr>\n<th>Muscle (group)<\/th>\n<th>Exercise<\/th>\n<th>Weight<\/th>\n<\/tr>\n<tr>\n<td>Quadriceps<\/td>\n<td>Split Squats<\/td>\n<td>High<\/td>\n<\/tr>\n<tr>\n<td>Hamstrings<\/td>\n<td>Romanian Deadlifts<\/td>\n<td>High<\/td>\n<\/tr>\n<\/table>\n<p><u>Crus<\/u><\/p>\n<table>\n<tr>\n<th>Muscle (group)<\/th>\n<th>Exercise<\/th>\n<th>Weight<\/th>\n<\/tr>\n<tr>\n<td>Calves<\/td>\n<td>Single standing calf raises on elevated surface<\/td>\n<td>High<\/td>\n<\/tr>\n<\/table>\n<p><u>Hips<\/u><\/p>\n<table>\n<tr>\n<th>Muscle (group)<\/th>\n<th>Exercise<\/th>\n<th>Weight<\/th>\n<\/tr>\n<tr>\n<td>Glutes<\/td>\n<td>Split Squats, Romanian Deadlifts<\/td>\n<td>High<\/td>\n<\/tr>\n<\/table>\n<hr>\n<p><strong>Torso + Neck<\/strong><\/p>\n<p><u>Front<\/u><\/p>\n<table>\n<tr>\n<th>Muscle (group)<\/th>\n<th>Exercise<\/th>\n<th>Weight<\/th>\n<\/tr>\n<tr>\n<td>Abdominal<\/td>\n<td>Lying Front Crunches<\/td>\n<td>High<\/td>\n<\/tr>\n<tr>\n<td>Obliques<\/td>\n<td>Lying Side Crunches<\/td>\n<td>High<\/td>\n<\/tr>\n<tr>\n<td>Pectoralis<\/td>\n<td>Incline Bench Presses<\/td>\n<td>High<\/td>\n<\/tr>\n<\/table>\n<p><u>Back<\/u><\/p>\n<table>\n<tr>\n<th>Muscle (group)<\/th>\n<th>Exercise<\/th>\n<th>Weight<\/th>\n<\/tr>\n<tr>\n<td>Lower Back<\/td>\n<td>Romanian Deadlifts<\/td>\n<td>High<\/td>\n<\/tr>\n<tr>\n<td>Latissimus Dorsi<\/td>\n<td>Chest-Supported Rows<\/td>\n<td>High<\/td>\n<\/tr>\n<tr>\n<td>Trapezius<\/td>\n<td>Shrugs<\/td>\n<td>High<\/td>\n<\/tr>\n<\/table>\n<p><u>Neck<\/u><\/p>\n<table>\n<tr>\n<th>Muscle (group)<\/th>\n<th>Exercise<\/th>\n<th>Weight<\/th>\n<\/tr>\n<tr>\n<td>Front<\/td>\n<td>Neck Curls<\/td>\n<td>Low<\/td>\n<\/tr>\n<tr>\n<td>Back<\/td>\n<td>Neck Extensions<\/td>\n<td>Low<\/td>\n<\/tr>\n<tr>\n<td>Side<\/td>\n<td>Neck Side Raises<\/td>\n<td>Low<\/td>\n<\/tr>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>The following exercises can be executable at home with only dumbbells. Arms + Shoulders Shoulder Muscle (group) Exercise Weight Deltoid<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[48],"tags":[],"_links":{"self":[{"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/posts\/5479"}],"collection":[{"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5479"}],"version-history":[{"count":5,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/posts\/5479\/revisions"}],"predecessor-version":[{"id":17833,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=\/wp\/v2\/posts\/5479\/revisions\/17833"}],"wp:attachment":[{"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5479"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.max-sperling.bplaced.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}