25 Best Dumbbell Compound Exercises & Workout Plan with PDF

Compound exercises are movements that work multiple muscle groups simultaneously, such as squats, deadlifts, or push-ups.

Compound exercises are as effective as isolation movements, but they are time-efficient and torch more calories, making them excellent for strength, endurance, and muscle gain training.¹ Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015;6(2):e24057. doi:10.5812/asjsm.24057

Compound exercises are performed with various types of equipment, including dumbbells.

Dumbbells are an easy-to-use, adaptable, and adjustable piece of equipment, allowing you to perform various exercises in a small space.

In this article, I’ll show you the 25 best compound dumbbell exercises that work throughout the body and elevate your overall fitness.

Whether you want to build muscle or lose weight, incorporating dumbbell compound exercises into your training plan can help enhance your fitness and shape.

List of Dumbbell Compound Exercises

1. Squat to Calf Raise (Target Muscles: Quads, Glutes, and Calves)
2. Incline IYT Raises (Shoulders, Trapezius, Infraspinatus, and Teres Major)
3. Dumbbell Pullover (Target Muscles: Latissimus Dorsi and Pectoralis Major)
4. Arnold Press (Target Muscles: Shoulders)
5. Standard Deadlift (Legs, Glutes, and Back)
6. Bulgarian Split Squat (Thighs, Glutes, and Hips)
7. Power Maker (Full Body)
8. Dumbbell Surrender (Full Body)
9. Lunges to Hammer Curl (Legs and Biceps)
10. Squat to Overhead Press (Legs and Shoulders)
11. Squat to Swing (Legs and Shoulders)
12. Dumbbell Burpee ( Full Body)
13. Deadlift to Upright Row (Shoulders and Back)
14. Romanian Deadlift (Hamstrings & Lower Back)
15. Dumbbell FDL Raises (Legs and Shoulders)
16. Dumbbell T Pushup (Back, Shoulders, Abs, and Chest)
17. Weighted Pushup to Row (Back, Chest, Abs, and Triceps)
18. Dumbbell Cluster (Shoulders and Legs)
19. Clean and Press (Back, Shoulders, and Abs)
20. Dumbbell Swings (Shoulders, Hamstrings, and Abs)
21. Farmers Walk (Full Body)
22. Bridge Press (Glutes, Abs, and Hamstrings)
23. Sumo Cossack Squat (Adductors, Outer Quads, and Glutes)
24. Bench Press (Chest and Triceps)
25. Bent-over Row (Back)

Let’s explore how to perform each exercise step-by-step.

1. Squat to Calf Raise

It is a combination of two exercises, squat and calf raise. The squat stimulates the quads and calf raises bolster the gastrocnemius muscles and help build firm legs.

It also helps burn significant calories and enhance endurance.

Steps to do it:

1. Holding one dumbbell in each hand, stand upright with your feet shoulder-width apart.
2. Bend your elbows and hold the dumbbells on your shoulders. This is your starting position.
3. Push your hip back to lower yourself in the squat position until your butt is parallel to the floor.
4. Press into the floor through your feet and stand on your toes until your calves are fully engaged.
5. Pause for a moment to feel the contraction, then return to the start.

How to Program: Perform three sets of 10 to 12 reps on your leg day or total body workout day. It can also be included in a HIIT program.

2. Incline IYT Raises

The IYT raises are an excellent compound exercise you can do with dumbbells. It includes three movements: I, Y, and T raises. These movements target the deltoids, traps, and rhomboids and help build a muscular torso.

The incline IYT raises involve the following steps:

1. Grab one dumbbell in each hand and lie on a 30-degree incline bench.
2. Keep your arms straight below your shoulder and slightly lift your shoulder blades.
3. Raise your arms in front of your head until they are parallel to the ground. This is “I” raise.
4. Return your arms to the start and raise them slightly outward to make a Y shape.
5. Lower your arms to the initial position, then raise them out to your sides to complete the T raise.
6. Repeat all three movements six to eight times to complete one set.

How to Program: As this exercise trains the back and shoulders, you can do it on your upper body day and aim to perform three sets of six to eight reps.

3. Dumbbell Pullover

The pullover is a multi-joint exercise that provides decent stretch to your pectoral and latissimus dorsi muscles and helps build a defined trunk.

To perform the pullover, follow these steps:

1. Grab a dumbbell, lie on the bench, and keep your feet flat.
2. Hold the dumbbell behind your head with your arms straight. That’s your starting position.
3. Slightly lift your lower back off the bench, and pull the dumbbell until it comes over your chest. Keep your arms as straight as possible.
4. Squeeze your chest at the top and then lower to the start.

How to Program: To feel more stretch, keep your hips off the bench, and for stability, lie on the bench with your glutes on it. Try both variations and see which one works better for you. Perform 3 sets of eight to ten reps on your chest or back day, usually at the end of the session.

4. Arnold Press

The Arnold press is a shoulder exercise that involves twisting the wrists while pressing the dumbbells overhead. It works on the front and medial deltoids simultaneously and helps build sturdy shoulders.² Raizada, Shiny & Bagchi, Amritashish. (2017). Comparison among the EMG Activity of the Anterior Deltoid and Medial Deltoid During Two Variations of Dumbbell Shoulder Press Exercise. Indian Journal of Public Health Research & Development. 8. 653. 10.5958/0976-5506.2017.00411.9.

You can do the Arnold press in two ways: seated and standing. The seated press allows you to lift more weight and put less stress on the lower back, while the standing variation engages the abdominal muscles too.

How-to instructions for the Arnold press:

1. Grab a pair of dumbbells and sit on the edge of a bench.
2. Hold the dumbbells at your chest level by bending your elbows with your palms facing the chest. Keep your feet firmly on the ground.
3. Brace your abdominal muscles and maintain a straight back. That’s your starting position.
4. Twisting your wrist, press the dumbbells overhead until your arms are fully straight. Your palms will face away, and your elbows will point forward at the top.
5. Reverse the movement to return to the start.

How to Program: Do three to four sets of 8-12 reps on your upper body, push, or shoulder day. If you do this movement, skip the overhead press.

5. Dumbbell Deadlift

If you want to engage several muscles at once, consider dumbbell deadlifts. The dumbbell deadlifts strengthen legs, glutes, back, and abs simultaneously and help promote strength and muscle development.

The traditional dumbbell deadlift involves the following steps:

1. Grab one dumbbell in each hand and stand upright with your feet hip-width apart.
2. Keep your arms straight at your sides with your palms facing in.
3. Pushing your hips back and bending your knees, lower the dumbbells until they are close to the ground.
4. Lift the weight in a controlled manner to return to the standing position.
5. Maintain a flat back and tight core, and keep your chest up throughout the movement.

How to Program: If your goal is to increase strength, use heavy dumbbells and perform three to five reps in one set. And if you’re lifting for hypertrophy, go for eight reps minimum.

6. Bulgarian Split Squat

The Bulgarian split squat is a lower-body strength and mobility exercise. It bolsters the inner and outer thigh, improves hip mobility, strengthens abdominals, and enhances overall balance.³ Andersen V, Fimland MS, Brennset O, Haslestad LR, Lundteigen MS, Skalleberg K, Saeterbakken AH. Muscle activation and strength in squat and Bulgarian squat on stable and unstable Surfaces. Int J Sports Med. 2014 Dec;35(14):1196-202. doi: 10.1055/s-0034-1382016. Epub 2014 Sep 25. PMID: 25254898.

It is also less demanding on the knees than basic squat variations, making it suitable for people with knee joint issues.⁴ Mackey ER, Riemann BL. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. Int J Exerc Sci. 2021;14(1):533-543. Published 2021 Apr 1. doi:10.70252/CIYT8956

The Bulgarian Split Squat involves the following steps:

1. Grab one dumbbell in each hand with a neutral grip, and stand upright with your arms straight at your sides and your palms facing inside.
2. Place the top of your left foot on a bench behind you.
3. Keep your back straight and chest up. That’s the start.
4. Lower your hips toward the ground so that your right knee comes close to the ground.
5. Press into the floor through your right foot to return to the starting position. This is your one repetition.

How to Program: The Bulgarian squat requires decent strength and balance, so it would be best to do it at the start of the workout. You can do it on your lower body day or add it to a full-body workout to bolster your leg strength. Aim for three sets of ten reps each.

7. Power Maker

The power maker is an advanced compound movement that is challenging but effective. It works on various muscles throughout the body, increases endurance and mobility, torches significant calories, and improves cardiovascular health.

Steps to perform Dumbbell Power Maker:

1. Holding one dumbbell in each hand, get into a high plank with your arms straight below your shoulders and feet two times hip-width apart.
2. Perform one pushup, then lift your right hand off the floor and raise your elbow to your side.
3. Pause for a moment, return the dumbbell to the start, and repeat on your opposite side.
4. Now, return to the standing position and perform one regular squat.
5. Press the dumbbell overhead to complete one rep. Repeat for the desired times.

How to Program: You can add this exercise to your endurance or cardio training. It will help you increase your heart rate and warm you up nicely.

8. Dumbbell Surrender

The surrender is a combination of three movements: lunge, jumping jack, and overhead press. These movements solidify the entire body and improve your body composition. It also develops speed and endurance and improves aerobic fitness.

The dumbbell surrender involves the following steps:

1. Holding one dumbbell in each hand, place it on your shoulder and stand tall on your knees.
2. Bring your right foot on the floor, followed by the left one, so you’re seated on your feet.
3. Jump in the air and press the dumbbells overhead simultaneously.
4. Land softly on the ground and return to the standing position.

How to Program: The dumbbell surrender helps raise your heart rate and warm you up nicely. So, it is best to incorporate this exercise into your endurance or cardio training. You can do as many reps and sets as needed.

9. Lunges to Biceps Curl

The lunges to biceps curls is a multi-movement exercise that helps train the biceps and legs simultaneously and build a strong body. It is also great for torching calories and shaping your body. Add it to your workout and train multiple muscles in a limited time.

Step-by-step guide to perform lunges with biceps curls:

1. Holding one dumbbell in each hand at your side, perform one lunge to your right side, then a hammer curl.
2. Now, take a step forward, lunge to your left side, and perform the curl again. That’s one rep.

How to Program: Aim for three sets of six to eight reps. You can do this exercise when you train your legs and arms together or include it in your total body workout.

10. Squat to Overhead Press

The squat to overhead is a high-intensity exercise for developing endurance and muscle mass. It targets the glutes, quads, and shoulders and helps build athletic fitness.

Steps to do it:

1. Grab one dumbbell in each hand and hold them at your shoulder level.
2. Perform one squat and press the dumbbells overhead when you return to the standing position. That’s one rep.

How to Program: Aim for three sets of eight to ten reps each.

11. Squat to Swing

The squat-to-swing bolsters the multiple muscles throughout the body, helps increase endurance, and builds an athletic physique. It is an explosive exercise, great for annihilating significant calories and burning fat.

Follow these steps to perform the squat to swing:

1. Grab a dumbbell and stand upright with your feet shoulder-width apart and toes pointing slightly out.
2. Perform one squat and return to the standing position.
3. Swing your arms in front of you until they are parallel to the ground. That’s one rep.

How to Program: If you want to level up your endurance while strengthening your muscles, you can integrate the squat-to-swing in your workout regimen. Shoot for three sets of eight to ten reps.

12. Dumbbell Burpee

The burpee is a combo of three exercises: pushups, squats, and jumps. All these exercises collectively burn decent calories, build endurance, and help achieve a ripped physique.⁵ Šiska Ľ, Balint G, Židek D, Sedlacek J, Tkacik Š, Balint NT. The Relationship Between the Burpee Movement Program and Strength and Endurance Performance Measures in Active Young Adults: A Cross-Sectional Analysis. Journal of Functional Morphology and Kinesiology. 2024; 9(4):197. https://doi.org/10.3390/jfmk9040197

Steps to do a burpee with dumbbells:

1. Holding a pair of dumbbells, stand upright.
2. Lower into a partial squat, place your hands on the ground, and kick your legs behind so you’re in a high plank position.
3. Perform a pushup, return to the squat position, and then jump high in the air. That’s one rep.

How to Program: Add to your total body workout routine to build muscles and improve your cardiovascular fitness. Aim for three sets of six to eight reps.

13. Deadlift to Upright Row

The deadlift to upright row bolsters various muscles from the upper to the lower body and increases strength, endurance, and muscle mass. The deadlift trains the posterior chain and quads, and the upright row hits the shoulders and traps, making it a full-body dumbbell compound workout.⁶ Martín-Fuentes I, Oliva-Lozano JM, Muyor JM. Electromyographic activity in deadlift exercise and its variants. A systematic review. PLoS One. 2020;15(2):e0229507. Published 2020 Feb 27. doi:10.1371/journal.pone.0229507, ⁷McAllister MJ, Schilling BK, Hammond KG, Weiss LW, Farney TM. Effect of grip width on electromyographic activity during the upright row. J Strength Cond Res. 2013 Jan;27(1):181-7. doi: 10.1519/JSC.0b013e31824f23ad. PMID: 22362088.

Steps to do it:

1. Holding one dumbbell in each hand with an overhand grip, stand straight in a hip-width stance.
2.  Keep your arms straight in front of your thighs with your palms facing inward. This is your starting position.
3. Push your hips back and bend your knees to lower yourself into the full squat position.
4. Now, push your feet into the floor, return to the standing position, and bring the dumbbells upright toward your neck, so your elbows flare out to the sides. You’ll feel the contraction in your upper trap and shoulder muscles. Once your muscle is engaged, lower the weight to the start. That’s your one rep.

How to Program: Integrate this exercise into your full-body training program to level up your fitness. Perform three sets of eight to ten reps.

14. Romanian Deadlift

The Romanian deadlift bolster the hamstrings, lower back, and glutes at the same time and helps build strong and functional lower body.⁸ Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance Training. Int J Environ Res Public Health. 2022;19(3):1903. Published 2022 Feb 8. doi:10.3390/ijerph19031903

Steps to do it:

1. Grab one dumbbell in each hand and stand in a hip-width stance.
2. Pushing your hips back, lower the dumbbells until they reach your shin level.
3. Pause for a moment and then extend your hips to return to the standing position.

How to Program: The dumbbell RDL can be added to any training program, from athletic to bodybuilding. You can even start your training session with this exercise to stretch your posterior chain muscles.

15. Standing FYT Raises

The standing FYT (I also call it FDL) raises are an excellent way to bolster the anterior, lateral, and posterior deltoid at once and build muscular and healthy shoulders.

Steps to do it:

1. Grab one dumbbell in each with an overhand grip and stand upright.
2. Keep your arms straight in front of your thighs with your palms facing in.
3. Raise the dumbbell before you until your arms are parallel to the floor. Pause for a moment and return to the start.
4. Now, raise your arms slightly out to the sides until your body forms a Y shape.
5. Return to the start, then raise the dumbbells outward until your body forms a T shape. That’s one rep.

How to Program: If you’ve limited time, include this exercise in your routine to get a complete shoulder workout with just one move. Perform three sets of six to eight reps.

16. Dumbbell T Pushup

The T pushups help develop upper body muscles and increase balance and coordination. It requires you to perform a pushup and then twist your entire body from side to side. Because of multiple movements, it targets the triceps, chest, back, and abdomianals, and helps achieve better body and fitness.

Easy steps to perform dumbbell T push-ups.

1. Holding a pair of dumbbells with a neutral grip, get into a high plank position.
2. Complete a pushup, then lift your right hand off the floor and raise your arm directly over your shoulder by twisting your body from top to bottom.
3. Pause for a movement, then return your right hand to the floor and repeat on the opposite side.

How to Program: You can incorporate this exercise in your strength and mobility training to improve your balance while strengthening your muscles. Aim for three sets of six to eight reps on each side.

17. Weighted Pushup to Row

The dumbbell weighted pushup to row is an upper body compound exercise that targets the chest, shoulders, triceps, back, biceps, and core, builds strength and mobility, and improves functional fitness. It is an advanced exercise, so if you haven’t done it before, start with bodyweight variation.

Steps to do it:

1. Holding a pair of dumbbells with a neutral grip, get into a high plank position.
2. Perform one pushup, lift your right hand off the floor, and raise your elbow to your side.
3. Pause for a moment, return the dumbbell to the start, and row on the opposite side.

How to Program: You can add this exercise to your full or upper body workout to bolster your torso. It would be best to do this exercise at the start of the workout to perform this effectively. Aim for three sets of six to eight reps on each side.

18. Dumbbell Cluster

The cluster is an explosive exercise for developing strength and endurance. It works on the shoulder and legs simultaneously and improves explosiveness and athleticism.

Steps to do it:

1. Holding one dumbbell in each hand with a neutral grip, keep your arms at your sides, and stand straight with your feet hip-width apart.
2. Bending your hips and knees, lean your torso forward until your chest is parallel to the floor.
3. Pull the dumbbells over your shoulders while returning to the upright position.
4. Now, jump your feet out and land into a deep squat.
5. Pushing your feet into the floor, stand back and press the dumbbells overhead until your arms are straight. That’s one rep.

How to Program: You can integrate this exercise into your Dumbbell HIIT program to burn fat and build muscle at the same time. Perform three sets of as many reps as possible.

19. Clean and Press

The dumbbell clean and press is a full-body exercise that builds strength and power. It works multiple muscles, including your legs, back, shoulders, and arms, and improves strength, power, and explosiveness.

Steps to perform clean & press with dumbbells:

1. Grab one dumbbell in each hand, keep your arms straight against your thigh, and stand tall.
2. Pull the dumbbells over your shoulders while sitting in a partial squat.
3. Once the dumbbells are on your shoulders, stand upright and press them overhead until your arms are straight.

How to Program: Add this exercise to your strength and endurance program and do three to four sets. Perform as many reps as possible in every set.

20. Dumbbell Swings

The DB swing is a high-intensity exercise for increasing speed, endurance, and strength. It works on multiple muscles throughout the body and improves functional and athletic fitness.⁹ Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012 Aug;26(8):2228-33. doi: 10.1519/JSC.0b013e31825c2c9b. PMID: 22580981.

Steps to do it:

1. Holding one dumbbell in each hand, stand upright with your feet shoulder-width apart.
2. Bend at the waist, swing the dumbbell back between your legs, and then swing it forward until your arms are parallel to the floor.

How to Program: Whether you want to build up cardiovascular fitness or strength, you can include this exercise in your program to level up your fitness. Perform three sets of 15-20 reps.

21. Farmers Walk

The farmers’ walk is an endurance-building exercise that requires you to walk while holding dumbbells in your hands. It improves aerobic fitness and strengthens the entire body.¹⁰ Farmer’s Walk: Benefits, Techniques, and Muscles Worked – Medically reviewed by Jake Tipane, CPT — Written by Daniel Preiato, RD, CSCS on February 22, 2021

How to do it: Grab a dumbbell in each hand and walk as far as possible. Keep your shoulders and chest up, core tight, and toes straight while walking.

How to Program: Add this movement to your total body workout program as a warm-up exercise or stamina-building exercise.

22. Bridge Press

The bridge press is an excellent way to work simultaneously on the upper and lower body. It strengthens the chest (without a bench), glutes, abdominals, lower back, and hips and builds a strong and functional body.

Steps to do it:

1. Sit on the mat with your knees bent and feet flat on the floor.
2. Grab a dumbbell in each hand and hold it at chest level.
3. Lift your hips off the floor until your knees, hips, and chest are aligned.
4. Brace your core, thighs, and glutes, and press the dumbbells until your arms are straight over your torso.

How to Program: You can include this exercise in a no-bench dumbbell home workout program to target your pecs and posterior chain muscles at the same time.

23. Sumo Cossack Squat

The Sumo cossack squat is one of the challenging squat variations. It works on the inner thigh and the adductors and helps build sturdy legs.

Steps to do it:

1. Holding one dumbbell in each hand with a neutral grip, stand upright with your feet two times wider than hip-width and toes pointing out.
2. Keep your arms straight between your legs with your palms facing each other.
3. Lunge to your right side until your left leg is straight, then return to the start and squat down on the opposite side to complete one rep.

How to Program: The sumo cossack squat can be an excellent addition to your lower body workout. It targets the inner thigh and improves leg definition.

24. Bench Press

The dumbbell bench press is an excellent push exercise for muscle development, especially in the pectoral region. It targets the chest, anterior deltoids, and triceps long head, and helps achieve a firm torso.

Steps to do it:

1. Grab a dumbbell in each hand and lie down on a flat bench with your face up.
2. Keep your core tight, chest up, and press the dumbbell over your chest until your arms are straight.

How to Program:

You can perform bench presses on any training day you like, such as push day, upper body day, or mix it with total body exercises.

25. Bent-over Row

The bent-over row is a pull exercise that primarily hits the lats, traps, and rhomboids and helps define upper body muscles.

Steps to do it:

1. Holding one dumbbell in each hand with a neutral grip, stand in a shoulder-width stance.
2. Bent forward at your waist until your chest is parallel to the floor, and keep your arms straight below your trunk.
3. Raise your elbows at your sides until the dumbbells reach close to your ribs.
4. Staying in the bent-over position, perform the desired reps and sets.

How to Program: You can include it in your dumbbell pull workout routine to build back muscles. Aim for three to four sets of 12-15 reps.

Benefits of Doing Compound Exercises with Dumbbells

You can do plenty of compound workouts with dumbbells at home, as this article has already shown. Now, you may want to know the benefits of compound workouts with dumbbells.

So, let’s look at some of the important benefits here.

1. Dumbbells allow a greater range of motion and help you target muscles more specifically. You can also do a plethora of compound exercises with the help of only one dumbbell.
2. Training with dumbbells allows two types of overload: mechanical and metabolic. And these two overloads promote muscle growth.¹¹ 5 Benefits of Dumbbell Training by Pete McCall – American Council of Exercise (ACE)
3. Dumbbell exercises work efficiently when it comes to muscle activation. They create inter- and intramuscular coordination in the muscles and increase muscle activation.
4. Doing compound exercises with dumbbells will improve your balance. Compound dumbbell workouts like good morning, single leg RDL, DB pushup to row, and dumbbell T pushups enhance body balance.

How Does a Dumbbell Compound Workout Plan Look?

Here is a sample of the 4-day dumbbell compound workout plan that you can do at home.

• Duration: 30-45 Minutes;
• Weight: As Heavy As Possible for Muscle Growth, and Light Dumbbells for weight loss;
• Intensity: Moderate for Muscle Gain and Fast for Fat Loss;
• Rest: 1-2 minutes

Monday

• Incline Dumbbell Bench Press – 3 sets of 12, 10, and 8 repetitions
• DB Squat to Calf Raise – 3 sets of 12, 10, and 8 repetitions
• Dumbbell IYT Raises -3 sets of 8, 6, and 6 repetitions.
• Arnold Press – 3 sets of 12, 10, and 8 repetitions
• Sumo Cossack Squat – 3 sets of 12, 10, and 8 repetitions

Tuesday

• Deadlift to Upright Row – 3 sets of 8-10 reps
• Pushup to Row – 3 sets of 8-10 reps
• DB Pullover – 3 sets of 8-10 reps
• Lunges to Hammer Curl – 3 sets of 8-10 reps
• Dumbbell Swings – 3 sets of 12-150 reps

Thursday

• Standing Dumbbell FYT Raises – 3 sets of 10, 8, and 6 repetitions
• Dumbbell Cluster – 3 sets of 6-8 reps
• Bench Press – 4 sets of 10-12 reps
• Clean and Press – 3 sets of 6-8 reps
• Bent-over Row – 3 sets of 10-12 reps

Friday

• DB Squat to Overhead Press – 3 sets of 6-8 reps
• Dumbbell T Pushup – 3 sets of 8-10 reps
• Power Maker – 3 sets of 6-8 reps
• Bridge Press – 3 sets of 10, 8, and 6 repetitions
• Romanian Deadlift – 3 sets of 6-8 reps

This is just a sample of a compound dumbbell workout routine. You can create your own routine with the help of the exercises I’ve shared above.

I’ve also designed an ultimate 12-Week Detailed Workout plan for serious fitness enthusiasts who want to put on muscle and increase strength. 

Download The PDF

References

• 1
  Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015;6(2):e24057. doi:10.5812/asjsm.24057
• 2
  Raizada, Shiny & Bagchi, Amritashish. (2017). Comparison among the EMG Activity of the Anterior Deltoid and Medial Deltoid During Two Variations of Dumbbell Shoulder Press Exercise. Indian Journal of Public Health Research & Development. 8. 653. 10.5958/0976-5506.2017.00411.9.
• 3
  Andersen V, Fimland MS, Brennset O, Haslestad LR, Lundteigen MS, Skalleberg K, Saeterbakken AH. Muscle activation and strength in squat and Bulgarian squat on stable and unstable Surfaces. Int J Sports Med. 2014 Dec;35(14):1196-202. doi: 10.1055/s-0034-1382016. Epub 2014 Sep 25. PMID: 25254898.
• 4
  Mackey ER, Riemann BL. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. Int J Exerc Sci. 2021;14(1):533-543. Published 2021 Apr 1. doi:10.70252/CIYT8956
• 5
  Šiska Ľ, Balint G, Židek D, Sedlacek J, Tkacik Š, Balint NT. The Relationship Between the Burpee Movement Program and Strength and Endurance Performance Measures in Active Young Adults: A Cross-Sectional Analysis. Journal of Functional Morphology and Kinesiology. 2024; 9(4):197. https://doi.org/10.3390/jfmk9040197
• 6
  Martín-Fuentes I, Oliva-Lozano JM, Muyor JM. Electromyographic activity in deadlift exercise and its variants. A systematic review. PLoS One. 2020;15(2):e0229507. Published 2020 Feb 27. doi:10.1371/journal.pone.0229507
• 7
  McAllister MJ, Schilling BK, Hammond KG, Weiss LW, Farney TM. Effect of grip width on electromyographic activity during the upright row. J Strength Cond Res. 2013 Jan;27(1):181-7. doi: 10.1519/JSC.0b013e31824f23ad. PMID: 22362088.
• 8
  Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance Training. Int J Environ Res Public Health. 2022;19(3):1903. Published 2022 Feb 8. doi:10.3390/ijerph19031903
• 9
  Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012 Aug;26(8):2228-33. doi: 10.1519/JSC.0b013e31825c2c9b. PMID: 22580981.
• 10
  Farmer’s Walk: Benefits, Techniques, and Muscles Worked – Medically reviewed by Jake Tipane, CPT — Written by Daniel Preiato, RD, CSCS on February 22, 2021
• 11
  5 Benefits of Dumbbell Training by Pete McCall – American Council of Exercise (ACE)