Question

Describe the equipment you have available to you at your gym or your home. List 15 exercises you can perform using the equipment you have available. Describe how you could scale each exercise to be more challenging and less challenging.

Answer 1

Answer -

These are 15 exercises we can perform with the help of the Dumbbell pair.

Dumbbell - It is a bar with weight on ends of the bar, in general, comes in pair. The weight can be variable.

Exercise #1 Weighted lunges

ScaleUP - Hop lunges

ScaleDown - Walking lunges

Exercise #2 Single arm press

ScaleUP - On an inclined surface

ScaleDown - Supported arm press

Exercise #3 Goblet squat

ScaleUP -  Full squat

ScaleDown - Half squat

Exercise #4 Arm row (3 points)

ScaleUP - Without the support

ScaleDown - With support

Exercise #5 Dumbbell Press(chest)

ScaleUP - On an incline

ScaleDown - With support

Exercise #6 Sumo deadlift

ScaleUP - Hold at the bottom

ScaleDown - Use the weight thrust

Exercise #7  Dumbbell plank(full)

ScaleUP - Hold at the top

ScaleDown - Knee plank

Exercise #8 Arnold Press

ScaleUP - Hold at the top

ScaleDown - Skip the biceps

Exercise #9 Dumbbell front-squat

ScaleUP - Hold at the bottom

ScaleDown - Half squat

Exercise #10 Dumbbell clean

ScaleUP - Decrease the feet distance

ScaleDown - Increase the feet distance

Exercise #11 Dumbbell biceps press

ScaleUP - No relax between raps

ScaleDown - Relax between raps

Exercise #12 Dumbbell triceps press

ScaleUP - No relax between raps

ScaleDown - Relax between raps

Exercise #13 Dumbbell Bent-Over row

ScaleUP - Hold at the bottom or decrease feet distance

ScaleDown - Increase feet distance

Exercise #14 Weighted Sit-ups

ScaleUP - Hold at the bottom

ScaleDown - Relax at bottom

Exercise #15 Dumbbell overhead shoulder press

ScaleUP - Slow movement

ScaleDown - taking thrust from weight

These are 15 exercises with their scaleups and downs variations.