Pay careful attention to your grip on the dumbbell, it is easy to accidentally drop if you are not paying attention.
Largest muscle of your back, spanning from the lower to middle regions creating a v shape.
Outer region of your upper back as well as the back area of your shoulder.
A group of muscles on the inside of your lower arm.
Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.
Lower tricep, close to your elbow.
Outer region of your tricep.
A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.
Upper region of your tricep.
When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.
Flat Bench Without Rack
If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.
Exercises that target the same primary muscle groups and require the same equipment.
Exercises that target the same primary muscle groups with different equipment