Dumbbell and Bodyweight Exercises for Major Muscle Groups

Which exercise is recommended for the deltoid muscles?

• Standing arm curls

• Side or lateral raise

• Bent over kickbacks

• Lying chest press

What is the suggested weight range for beginners doing standing arm curls?

• 2 to 10 pounds

• 5 to 10 pounds

• 10 to 15 pounds

• 2 to 5 pounds

Which exercise targets the pectoral muscles?

• Crunches

• Shrugs

• Lying chest press

• Twist core rotation

How many repetitions are recommended for crunches?

• 5 to 15

• 8 to 10

• 10 to 20

• 6 to 8

What is the primary muscle group targeted by shrugs?

• Obliques

• Lats

• Traps

• Erector spinae

Which exercise is recommended for the erector spinae muscles?

• Straight leg deadlift

• Lunges

• Bent over rows

• Bird dog

What is the recommended starting weight for lunges?

• 2 to 5 pounds

• 5 to 10 pounds

• 10 to 15 pounds

• No weight

Which exercise is suggested for the quadriceps?

• Crunches

• Farmer's walk

• Heel raises

• Squats

What is the recommended number of repetitions for heel raises?

• 5 to 10

• 8 to 12

• 6 to 8

• 10 to 15

Which exercise involves walking while holding weights?

• Shrugs

• Bent over rows

• Farmer's walk

• Lunges