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Equipment
All 123 movements in the Jijibisha library performed with dumbbell, grouped by the muscle they train. Every guide includes setup instructions, the muscles worked, common mistakes and safety notes.
By muscle
36 movements that train the shoulders as the primary muscle.
Alternating Deltoid Raise
Arnold Dumbbell Press
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Cuban Press
Dumbbell Incline Shoulder Raise
Dumbbell Lying One-Arm Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise
Dumbbell One-Arm Shoulder Press
Dumbbell One-Arm Upright Row
Dumbbell Raise
Dumbbell Scaption
Dumbbell Shoulder Press
External Rotation
Front Dumbbell Raise
Front Incline Dumbbell Raise
Front Two-Dumbbell Raise
Iron Cross
Lying One-Arm Lateral Raise
Lying Rear Delt Raise
One-Arm Incline Lateral Raise
One-Arm Side Laterals
Power Partials
Reverse Flyes
Reverse Flyes With External Rotation
Seated Bent-Over Rear Delt Raise
Seated Dumbbell Press
Seated Side Lateral Raise
See-Saw Press (Alternating Side Press)
Dumbbell Lateral Raise
Side Laterals to Front Raise
Single Dumbbell Raise
Standing Alternating Dumbbell Press
Standing Dumbbell Press
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
Standing Palm-In One-Arm Dumbbell Press
Standing Palms-In Dumbbell Press24 movements that train the biceps as the primary muscle.
Alternate Hammer Curl
Alternate Incline Dumbbell Curl
Concentration Curls
Cross Body Hammer Curl
Dumbbell Alternate Bicep Curl
Dumbbell Bicep Curl
Dumbbell Prone Incline Curl
Flexor Incline Dumbbell Curls
Hammer Curl
Incline Dumbbell Curl
Incline Hammer Curls
Incline Inner Biceps Curl
Lying Supine Dumbbell Curl
One Arm Dumbbell Preacher Curl
Preacher Hammer Dumbbell Curl
Seated Dumbbell Curl
Seated Dumbbell Inner Biceps Curl
Standing Concentration Curl
Standing Dumbbell Reverse Curl
Standing Inner-Biceps Curl
Standing One-Arm Dumbbell Curl Over Incline Bench
Two-Arm Dumbbell Preacher Curl
Zottman Curl
Zottman Preacher Curl17 movements that train the triceps as the primary muscle.
Close-Grip Dumbbell Press
Decline Dumbbell Triceps Extension
Dumbbell Floor Press
Dumbbell One-Arm Triceps Extension
Dumbbell Tricep Extension -Pronated Grip
Lying Dumbbell Tricep Extension
One Arm Pronated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Seated Triceps Press
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
Standing Dumbbell Triceps Extension
Standing One-Arm Dumbbell Triceps Extension
Tate Press
Tricep Dumbbell Kickback15 movements that train the chest as the primary muscle.
Around The Worlds
Bent-Arm Dumbbell Pullover
Decline Dumbbell Bench Press
Decline Dumbbell Flyes
Dumbbell Bench Press
Dumbbell Bench Press with Neutral Grip
Dumbbell Flyes
Hammer Grip Incline DB Bench Press
Incline Dumbbell Bench With Palms Facing In
Incline Dumbbell Flyes
Incline Dumbbell Flyes - With A Twist
Incline Dumbbell Press
One-Arm Flat Bench Dumbbell Flye
One Arm Dumbbell Bench Press
Straight-Arm Dumbbell Pullover8 movements that train the quadriceps as the primary muscle.
8 movements that train the forearms as the primary muscle.
5 movements that train the middle back as the primary muscle.
3 movements that train the calves as the primary muscle.
3 movements that train the hamstrings as the primary muscle.
2 movements that train the traps as the primary muscle.
2 movements that train the abdominals as the primary muscle.
Other kit
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