The power clean is a weightlifting exercise in which the dumbbell is lifted from the ground to a position across the upper chest. The power clean can be performed as a squat clean or as an upright row. The hip thrust is an exercise that primarily targets the gluteal muscles, but also engages the hamstrings and adductor magnus muscles. It is typically performed with one foot on a bench, while holding dumbbells in both hands, arms straight and parallel to each other with palms facing away from body. The hips are then thrust upwards towards the ceiling, while trying to maintain balance on the bench. The lunge is a simple exercise that strengthens the quads and glutes. It is typically performed standing upright with a straight back, holding dumbbells in each hand by the side (arms vertical). With one leg, the body lunge forward pushing off with the front leg and trying not to put any weight on the back leg. Once in front of the bench, reverse direction and repeat. The overhead press is a weightlifting exercise utilizing dumbbells to strengthen the deltoids muscles of the shoulders and upper trapezius muscles. The movement begins on all fours with dumbbells being raised to arms length overhead, holding elbows tight against sides. The arms are then brought together overhead. The push press is an exercise that primarily targets the shoulders and triceps muscles, but also engages the pectoral muscles. It is typically performed with one foot on a bench, while holding dumbbells in both hands, arms straight and parallel to each other with palms facing away from body. The upper arms are pushed overhead while trying to maintain balance on the bench. The row involves rowing dumbbells either to full extension or using an underhand grip. Both of these variations incorporate a bilateral movement which strengthens the function of both sides of the body. 
dumbbell hip thrust
A hip thrust is a posterior pelvic tilt with a simultaneous contraction of the gluteal muscles. The thrust is executed by lifting a dumbbell from the ground to an upright position, with the torso and thighs perpendicular to the ground. The hip thrust is considered to be one of the best exercises for building strength and size in the buttocks. The exercise has many variations, including different hand positions, body positions, and weights used. The hip thrust can be performed using two dumbbells or with no weight at all if done on a bench or other elevated surface. A common variation is to have one leg extended out in front of oneself while executing the movement with the other leg bent at 90 degrees and resting on top of it (90/90). This variation is typically done with a single dumbbell. Some exercisers use the 'Double Hip Thrust' technique of performing multiple hip thrusts while keeping the legs in 90/90 position at all times. Doing so allows the muscles to work more intensely. The hip thrust can also be done with a barbell placed on top of the thighs and holding it to form a squat position. The bar is then lifted up and down, with both feet on ground, as if doing squats, for one or two repetitions in one-legged stance and one repetition in two-legged stance. This kind of variation is commonly referred to as 'power hip thrust'. It is also possible to use one leg in a much deeper squat with the barbell placed over both shoulders, before pushing up to lift it. This variation is called 'deep squat hip thrust'. Initially, the hip thrusts were performed with a submaximal load and higher repetitions (12-15 repetitions per set). Since then, several studies have been published showing that high intensity exercises can produce similar hypertrophy results than submaximal ones. 
dumbbell power clean
A power clean is a weightlifting exercise in which the dumbbell is pulled from the floor to the shoulders in one continuous movement. Power cleans are often used as a strength exercise for the legs and back, and as an assistance exercise for other lifts, such as squats and deadlifts. The power clean is a complex and technical exercise that is fundamentally different from its cousin, the clean. A key difference between these two exercises is that the start position of a power clean places the shoulders behind the bar whereas in a clean, they are in front. In addition to this, the power clean involves a high degree of knee and hip flexion, while maintaining an upright torso position at start. The barbell is gripped with an extremely wide grip which results in optimal force transfer through the upper body and into the ground. At no point during the lift should there be any bend or swaying of the lower back or hips. In contrast to the clean, which is a very smooth movement, the power clean involves a distinct "jerk" action as the lifter quickly stops his descent with his legs and forcefully moves into an upright position. In theory, this extra "jerk" makes for more work for the lifter (and more weight lifted), but in reality most successful power cleans are done in such a way that there is minimal difference from the clean. The power clean should be done while standing up tall or while leaning slightly forward. The barbell is gripped using an overhand grip (palms facing down) with elbows kept high by bringing them as close to under the bar as possible. The feet are spread shoulder-width apart, but not wider, with the toes pointed outwards at roughly 45°. The lifter begins the lift by bending his knees and hips slightly to lower the bar to about mid-thigh height. 
dumbbell dt
The dumbbell dt is a weight training exercise that targets the muscles of the upper body. The exercise was invented in 1968 by Arthur Jones and is now considered one of the most effective exercises for building muscle mass in the upper body. The dumbbell dt is performed by holding a dumbbell in each hand, with palms facing forward, arms extended straight out to either side with elbows slightly bent and wrists cocked back. The user then bends at the waist, keeping their head up and lowering their torso until it is parallel to ground or until they feel a stretching sensation in their chest muscles. The user then raises themselves back up to starting position. Dumbbell dts are typically performed as part of a circuit training routine or as an isolation exercise for building muscle mass in the upper body. Training Parameters The dumbbell dt exercise can be generally subdivided into two phases: the eccentric phase and the concentric phase. During the eccentric phase, you lower your body slowly toward the floor. During this time, excess tension is released to reduce strain on your upper body muscles and joints. The concentric phase takes place when you lift yourself back up to starting position. This can be achieved through either explosive muscle contraction or a fast, controlled, straight upward movement of your arms with a full range of motion. Progression When performing dumbbell dts make sure you are using a controlled movement pattern to prevent injury. Do not rush out to do as many repetitions as possible. Work with a controlled pace for the best results. The weight of your dumbbells should be increased only when you are able to perform more than 12 repetitions per set with proper form and control. When it comes to exercise intensity, this is dependent on the number of sets and repetitions you do per workout. 
dumbbell jacks
The dumbbell jack is a weightlifting device that is used to lift a barbell from the ground to an overhead position. The use of the dumbbell jack has been around since the early 1900s. It was first developed by John McCallum, who was a Canadian weightlifter and Olympic gold medalist. The dumbbell jack is made of three pieces. Each piece is held together and supported by the steel pipe. The bottom section has two legs that are each four inches wide, while the middle section is a bit smaller, having only one leg that is only three inches wide. Both of these sections extend out of this base. The third and final piece is the handle, which has a small ruler on its side to measure how far out the barbell should stop when it is placed in position on the device. Before beginning a lift with the dumbbell jack, one must make sure that everything is in order before lifting any weight from the ground. The barbell must not be too heavy, or the device is bound to break. The dumbbell jack is predominately used by Powerlifters and Olympic lifters. It is also a popular piece of equipment that can be used in other sports, such as martial arts. The use of the device can vary from person to person, depending on how the athlete likes to lift weights. But everyone agrees that it can put on some serious weight in the gym. Contrary to its name, the dumbbell jack has become more and more popular over time, so much so that we are only now seeing it being used by powerlifters and bodybuilders who are looking for ways to improve their lifts or simply out of habit. 
dumbbell y pull
A y pull is a weight training exercise in which the lifter stands with feet shoulder-width apart , bends over and grabs the ends of a pair of dumbbells that are on the floor. The lifter then pulls them up to their chest, keeping their arms straight and their back flat. Dumbbell y pull is a great exercise for developing your upper back muscles as well as your biceps. The y Pull is a great exercise to develop upper back muscles and also your biceps. The exercise also helps in developing a narrow back. The y pull can be performed with dumbbells or barbells, but dumbbell y pull is generally accepted as being the most functional version of the move. The movement's name comes from the fact that you essentially "pull" on the weights by squeezing your shoulder blades together and keeping your elbows in tight to your sides at all times during the lift. The most common mistake with this exercise is performing the y-pull incorrectly. Beginners tend to shrug or arch their back when they should be keeping it straight. This is a very dangerous mistake and can injure your spine if you are not careful. The desired benefit is to develop the muscles of your upper back as well as your biceps and triceps. The y pull is a great exercise to develop the muscles of an upper back. The y-pull can also be done with different types of dumbbells , barbells, or even heavy kettlebells and is also one of my favorite exercises for building muscle and gaining strength. The y pull helps in developing a narrow back also. My favorite version: I have found that the use of heavy dumbbells makes me stronger in this exercise than using a pair of lighter weight dumbbells and equally I prefer heavy barbells over lighter versions.
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