Benches & Dumbbells
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Dumbbell Chest Press
Muscles Worked: Chest • Shoulders • Triceps
✅ Setup
- Sit with dumbbells on thighs
- Feet flat
- Lie back under control
✅ Movement Cues
- Pull shoulder blades together
- Keep elbows at 45° angle from shoulder
- Lower to mid-chest
- Press straight up
- Keep feet planted
🚫 Avoid
- Bouncing bar
- Lifting hips
- Flaring elbows excessively
Dumbbell Shoulder Press
Muscles Worked: Shoulders • Triceps
✅ Setup
- Sit or stand tall
- Dumbbells at shoulder height
- Core engaged
✅ Movement Cues
- Press overhead
- Keep wrists neutral
- Lower slowly
🚫 Avoid
- Leaning back excessively
- Shrugging shoulders
- Rushing the lowering phase
Goblet Squat
Muscles Worked: Quads • Glutes • Core
✅ Setup
- Hold DB or KB at chest
- Feet shoulder width
- Chest tall
✅ Movement Cues
- Sit back and down
- Knees track over toes
- Drive through feet
🚫 Avoid
- Knees collapsing
- Rounding back
- Heels lifting
- Looking down
Split Squat
Muscles Worked: Quads • Glutes
✅ Setup
- Stagger stance
- Chest tall
- Front foot planted
✅ Movement Cues
- Drop straight down
- Front heel stays down
- Keep torso upright
- Push through front foot
🚫 Avoid
- Stepping too narrow
- Pushing excessively off rear foot
- Knees collapsing inward
Reverse Lunge
Muscles Worked: Quads • Glutes
✅ Setup
- Stand tall
- Feet together
- Core engaged
✅ Movement Cues
- Step backward
- Lower under control
- Push through front foot
- Push through back foot to return to start
🚫 Avoid
- Falling forward
- Tiny step length
- Knee collapse
Dumbbell Romanian Deadlift
Muscles Worked: Hamstrings • Glutes
✅ Setup
- Dumbbells in front
- Soft knees
- Chest up
- Neck neutral
✅ Movement Cues
- Push hips back
- Keep weights close
- Feel hamstring stretch
- Stand by driving hips forward
🚫 Avoid
- Rounding back
- Squatting down
- Looking up excessively
- Letting weights drift away
Glute/Hip Thrusts
Muscles Worked: Glutes • Hamstrings
✅ Setup
- Upper back on bench
- Feet flat
- Chin tucked
✅ Movement Cues
- Drive through heels
- Lift hips fully
- Squeeze glutes
- Move with control
🚫 Avoid
- Overarching back
- Pushing through toes
- Knees collapsing
- Looking upward
Glute Bridge
Muscles Worked: Glutes • Hamstrings
✅ Setup
- Lie on floor
- Feet flat
- Knees bent
✅ Movement Cues
- Drive through heels
- Raise hips
- Squeeze glutes
- Lower slowly
🚫 Avoid
- Arching back
- Pushing through toes
- Holding breath
- Rushing reps
Calf Raises
Muscles Worked: Calves
✅ Setup
- Stand tall
- Hold dumbbells
- Feet hip width
✅ Movement Cues
- Rise onto toes
- Pause at top
- Lower slowly
- Keep balance
🚫 Avoid
- Bouncing
- Leaning forward
- Partial reps
- Rushing
Farmer Carry
Muscles Worked: Core & Grip Strength
✅ Setup
- Stand tall
- Hold weights at sides
- Shoulders down
✅ Movement Cues
- Walk slowly and engage core
- Keep shoulders down
- Control breathing
- Stay tall
🚫 Avoid
- Leaning to one side
- Shrugging shoulders
- Rushing steps
- Holding breath