Γυμναστική στο σπίτι - Ασκήσεις με αλτήρες

Τραπεζοεδείς
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug
http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-upright-row

Δελτοειδείς
http://www.bodybuilding.com/exercises/detail/view/name/arnold-dumbbell-press
http://www.bodybuilding.com/exercises/detail/view/name/cuban-press
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lying-rear-lateral-raise
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-raise
http://www.bodybuilding.com/exercises/detail/view/name/lying-rear-delt-raise
http://www.bodybuilding.com/exercises/detail/view/name/reverse-flyes
http://www.bodybuilding.com/exercises/detail/view/name/one-arm-side-laterals
http://www.bodybuilding.com/exercises/detail/view/name/reverse-flyes-with-external-rotation
http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise
http://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-press
http://www.bodybuilding.com/exercises/detail/view/name/seated-side-lateral-raise
http://www.bodybuilding.com/exercises/detail/view/name/side-lateral-raise


Στήθος
http://www.bodybuilding.com/exercises/detail/view/name/bent-arm-dumbbell-pullover
http://www.bodybuilding.com/exercises/detail/view/name/decline-dumbbell-flyes
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press

Δικέφαλοι
http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl
http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls
http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls
http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-reverse-curl
http://www.bodybuilding.com/exercises/detail/view/name/zottman-curl

Πήχεις
http://www.bodybuilding.com/exercises/detail/view/name/palms-up-dumbbell-wrist-curl-over-a-bench
http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-down-wrist-curl
http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-up-wrist-curl

Τετρακέφαλοι
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-squat
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-rear-lunge
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-step-ups

Γάμπες
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-seated-one-leg-calf-raise
http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-calf-raise

Τρικέφαλοι
http://www.bodybuilding.com/exercises/detail/view/name/decline-dumbbell-triceps-extension
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-triceps-extension
http://www.bodybuilding.com/exercises/detail/view/name/seated-triceps-press
http://www.bodybuilding.com/exercises/detail/view/name/tate-press
http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

Πλάτη
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row
http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row

Μηριαίοι δικέφαλοι
http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift