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Add-On Exercises

Add-on exercises BY BODY PART (click on each exercise to see how to do them)

In most exercises, dumbbells can be replaced with kettlebells.

Legs

Balance Ball Hamstring Curls

Bodyweight Side Lunges

Dumbbell Split Squats

Dumbbell Step Ups

Dumbbell Walking Lunges

Kettlebell Reverse Lunges (you can also do it with one or two dumbbells)

Glutes/Hips

Barbell Hip Thrust

Dumbbell Glute Bridge

Barbell Single Leg Deadlift or Dumbbell Single Leg Deadlift

Dumbbell Sumo Goblet Squat

Barbell Sumo Deadlift or Dumbbell Sumo Deadlift

Back

Dumbbell Pull Overs

Dumbbell Single Arm Row On Bench, or Dumbbell Single Arm Row Without Bench

Dumbbell Bent Over Fly

Dumbbell or Kettlebell Farmer’s Walk

Lat Pulldowns on a Machine

Dumbbell Shrugs

Arms

Barbell Upright Row or Dumbbell Upright Row

Dumbbell Arnold Press

Dumbbell Biceps Curls, seated and Dumbbell Biceps Curls, standing

Dumbbell Lateral Raises, standing or seated

Dumbbell Skull Crushers

Dumbbell Weighed Dips, feet down, Dumbbell Weighted Dips, feet elevated, or Bodyweight Dips (order from easiest to hardest)

Chest

Dips

Dumbbell Flyes

Hand Release Push Ups

Push Ups

 

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Disclaimer

I am not a licensed medical doctor. All views expressed on this website are based on my own personal research and experiences. Please consult your doctor with any medical issues before beginning a training program.

 
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