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Last updated 8:33 AM on 5/18/26
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33 Terms

1
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Dumbells upright row

Target deltoids and traps

<p>Target deltoids and traps </p>
2
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Shoulder press

Targets deltoids and triceps

<p>Targets deltoids and triceps</p>
3
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Lateral raises

Targets side deltoids,

<p>Targets side deltoids,</p>
4
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Front raises

Front deltoids

<p>Front deltoids </p>
5
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Rear delt dumbbell rotations

Targets rear deltoids, rotator cuff

<p>Targets rear deltoids, rotator cuff</p>
6
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Shrugs

Targets traps

<p>Targets traps</p>
7
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Cable X-men’s

Pecs

<p>Pecs</p>
8
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Drag curl

Biceps

<p>Biceps </p>
9
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Alternate side bicep curls

Biceps

10
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Hammer curls

Biceps, brachialis, forearms

<p>Biceps, brachialis, forearms </p>
11
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Static curls

Biceps

12
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Preacher curl

Biceps

<p>Biceps</p>
13
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Overhead tricep extension

Long head of triceps

<p>Long head of triceps</p>
14
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Tricep rope pulldown

Tricep

15
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Bilateral kickbacks

Triceps

<p>Triceps </p>
16
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Dips

Triceps chest shoulders

17
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Chest press

Pecs

18
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Low to high chest flys

Upper chest

<p>Upper chest</p>
19
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Cable flys

Chest

<p>Chest</p>
20
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Bulgarian split squats

Glutes, quadriceps

<p>Glutes, quadriceps</p>
21
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Goblet squat

Quads, hamstrings, glutes

<p>Quads, hamstrings, glutes</p>
22
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Weighted lunges

Quads, hamstrings, glutes

23
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Calf raises

Calves

<p>Calves</p>
24
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Hip thrusts

Glutes, hamstrings

<p>Glutes, hamstrings </p>
25
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Renegade row

Back, core

<p>Back, core</p>
26
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Dumbbell row

Lats, upper back

<p>Lats, upper back</p>
27
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Chest supported rows

Lats, traps, rear delta

28
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Dumbbell knee tucks

Abs

<p>Abs</p>
29
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Dumbbell Russian twists

Obliques, abs

30
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31
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32
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33
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