Thread by @KarlApexFit

If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:

(Videos of each included)

1. Incline Dumbbell Rows:

Target - Back:

Cues:

▫️ Chest glued to bench
▫️ Drive elbows back & in, not just up
▫️ Squeeze shoulder blades together at the top
▫️ Control the negative—no free falls
▫️ Use straps to avoid grip fatigue

Quality reps = bigger, stronger back.

2. Incline Dumbbell Press:

A great chest builder (+ delts and triceps)

▫️ Control the eccentric
▫️ Keep elbows at ~45° angle
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders

Simple. Effective. Press strongs.

3. Goblet Squat:

Target: Quads

A great lower-body builder (+ core)

▫️ Control the descent (slow eccentrics)
▫️ Keep chest tall, elbows in
▫️ Full range—hips below parallel, strong drive up
▫️ Push through your heels, not your toes

4. Dumbbell RDL

Target - Hamstrings

✅ Pull hips back (not bend forward)
✅ Use wrist straps—hamstrings should fail, not grip
✅ Push hips back & up toward the ceiling (ike closing a car door with your butt)
✅ Keep back flat, no rounding
✅ Controlled reps > sloppy ones

5. Incline Lateral Raise:

Target - Shoulders:

Cues:

✅ Control the descent—slow & steady
✅ Slight bend in elbows (~10-15°)
✅ Full range—big stretch, strong contraction
✅ Lead with your elbows, not your hands

Simple. Effective. Build boulder shoulders.

6. Overhead Tricep Extension

Target - Triceps:

Cues:

▫️ Control the descent (slow eccentrics)
▫️ Keep elbows at a ~45° angle
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders

7. Incline Dumbbell Curl

Target - Biceps.

▫️ Keep elbows locked in place
▫️ Full stretch at the bottom, full squeeze at the top
▫️ Control the weight—no swinging
▫️ Slow, focused eccentrics for max growth

8. Seated Shoulder Press:

Target - Shoulders

Cues:

▫️ Control the descent (slow eccentrics)
▫️ Elbows in front of your shoulders
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders

Focus on form.

9. DB Skull Crushers

Target - Triceps (especially the long head)

Cues:

▫️ Elbows locked in place
▫️ Full range for max stretch & contraction
▫️ Control the negative (slow eccentrics = growth)
▫️ No half reps—commit to the movement

Big arms aren’t built on shortcuts.

10. DB Pullovers:

Old school movement for lats and chest:

✅ Control the descent (slow eccentrics)
✅ Elbows ~45° for max tension
✅ Deep stretch → strong lockout
✅ Drive through your palms, not shoulders

11. Split Squats:

A killer leg builder (+ glutes and core)

▫️ Control the descent (slow eccentrics)
▫️ Full range—deep stretch, strong drive up
▫️ Push through your front foot, not your back

These are my favorite options with a bench and dumbbells

Can you use others?

Of course.

Focus on compounds:

- Squats
- RDLs
- Press
- Rows

✅Quality execution
✅Track workouts
✅Get stronger over time
✅Nail nutrition and recovery
✅Be consistent and you can't lose

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