Choose Your Target
Chest – Build a Stronger Upper Body
Build a Stronger Upper Body💪 Enhance your chest workouts with the Square Dumbbell!
These exercises focus on building power, strength, and endurance for your upper body.
Training courses
Chest Flys – Enhance chest expansion and muscle activation.
Flat Chest Press – Build overall chest strength with this fundamental movement.
Incline Chest Press – Target the upper chest for a well-defined shape.
Incline Chest Press 1 – Target the upper chest for a well-defined shape.
Incline Chest Press 2 – Target the upper chest for a well-defined shape.
Incline Chest Press 3 – Target the upper chest for a well-defined shape.
Incline Chest Press 4 – Target the upper chest for a well-defined shape.
Biceps – Define & Strengthen Your Arms
🔥Target your biceps with these effective Square Dumbbell exercises. Perfect for building definition, size, and strength.
Training courses
Hammer Curl – Focus on both the biceps and forearms for balanced strength.
Standard Bicep Curl – Master the classic movement for overall biceps development.
Standard Bicep Curl 2 – Master the classic movement for overall biceps development.
The Square Bell Curl is a powerful variation of the traditional kettlebell curl, using the unique design of the Square Dumbbell for enhanced grip and control. This exercise targets the biceps, forearms, and grip strength, helping to build muscle and improve arm endurance.
✅ How to Perform: 1️⃣ Hold the Square Dumbbell with both hands, gripping the sides like a kettlebell.
2️⃣ Keep your elbows close to your body and curl the weight upward.
3️⃣ Squeeze at the top, then slowly lower back to the starting position.
4️⃣ Maintain controlled movement throughout for maximum effectiveness.
💪 Benefits: ✔ Enhances biceps growth and definition. ✔ Strengthens grip and forearms. ✔ Engages stabilizer muscles for better control.
The Two-Hand Square Curl is a simple yet powerful exercise that targets the biceps and forearms, using a single Square Dumbbell. This movement enhances grip strength, arm endurance, and muscle definition.
✅ How to Perform:
1️⃣ Hold the Square Dumbbell with both hands, gripping the sides firmly.
2️⃣ Keep your elbows close to your body and curl the dumbbell upward.
3️⃣ Squeeze at the top, then slowly lower back to the starting position.
4️⃣ Maintain controlled movement for maximum effectiveness.
💪 Benefits: ✔ Builds biceps size and definition. ✔ Strengthens grip and forearms. ✔ Improves muscle endurance and stability. Add the Two-Hand Square Curl to your routin
Shoulders – Build Strength & Stability
🏋️♂️ Strengthen and sculpt your shoulders with Square Dumbbell exercises.
Improve stability, endurance, and definition for a well-balanced upper body.
Training courses
Focus on the side delts to create wider shoulders.
Target the front delts for shoulder definition and strength.
Upright Row – Activate the shoulders and traps for upper-body stability.
Power & Strength Elevation
Dumbbell Front Raise (Goblet Grip)– Build Shoulder Strength & Stability 💪🔥
Triceps – Sculpt & Strengthen Your Arms
🎯 Tone and strengthen your triceps with focused Square Dumbbell exercises.
Achieve better arm definition and overall upper-body strength.
Training courses
The Overhead Triceps Extension with the Square Dumbbell is an effective exercise to isolate and strengthen the triceps while improving flexibility and control. This movement targets the long head of the triceps, helping to build definition and power.
✅ How to Perform:
1️⃣ Hold the Square Dumbbell with both hands, gripping the sides.
2️⃣ Raise the dumbbell overhead, keeping your elbows close to your ears.
3️⃣ Lower the dumbbell behind your head in a controlled motion.
4️⃣ Extend your arms back to the starting position, fully contracting the triceps.
💪 Benefits: ✔ Builds stronger, well-defined triceps. ✔ Improves overhead mobility and flexibility. ✔ Enhances arm endurance and control.
The Triceps Kickback with the Square Dumbbell is an excellent isolation exercise that targets the triceps, helping to build definition, strength, and endurance. This movement focuses on the triceps’ lateral and long heads, creating a sculpted and toned look.
✅ How to Perform:
1️⃣ Hold the Square Dumbbell in one hand and slightly bend your knees.
2️⃣ Hinge at the hips and keep your back straight.
3️⃣ Pull your elbow close to your torso, forming a 90-degree angle.
4️⃣ Extend your arm straight back, squeezing the triceps at the top.
5️⃣ Lower back with control and repeat, then switch arms.
💪 Benefits: ✔ Isolates the triceps for maximum muscle activation. ✔ Improves arm definition and strength. ✔ Enhances stability and control in the upper body.
The Square Dumbbell Skull Crusher is a highly effective isolation exercise for the triceps, focusing on the long head to build size and strength. Lying on a bench allows for better control and stability, maximizing muscle engagement.
✅ How to Perform:
1️⃣ Lie back on a bench, gripping the Square Dumbbell on the outer handles.
2️⃣ Keep your elbows high and pointed towards the ceiling.
3️⃣ Slowly lower the dumbbell towards your forehead, maintaining control.
4️⃣ Extend your arms back to the starting position, fully engaging the triceps.
5️⃣ Repeat for the desired reps while keeping your core engaged for stability.
💪 Benefits: ✔ Directly targets and strengthens the triceps. ✔ Improves control and stability in pressing movements. ✔ Enhances overall upper-body strength and muscle definition.
Core – Strengthen Your Abs & Stability
🏋Activate your core with dynamic Square Dumbbell exercises. Improve stability, endurance, and overall core strength.
Training courses
💪 Benefits: ✔ Strengthens the posterior chain (hamstrings, glutes, and lower back). ✔ Improves hip mobility and flexibility. ✔ Provides versatile grip options for comfort and control.
The Single Square Dumbbell Loaded Lunge is a unilateral exercise that enhances leg strength, stability, and core control by loading one side of the body. Holding one Square Dumbbell challenges balance and coordination while engaging stabilizer muscles.
✅ How to Perform:
1️⃣ Hold one Square Dumbbell in one hand, either gripping through the center or on the outer handle for versatility.
2️⃣ Stand tall, engage your core, and step back into a reverse lunge, keeping your front knee aligned over your ankle.
3️⃣ Push through your front heel to return to the starting position while maintaining stability.
4️⃣ Switch hands or keep the same grip as you alternate legs.
💪 Benefits: ✔ Builds single-leg strength and endurance. ✔ Challenges balance and core engagement. ✔ Provides versatile grip options for varied resistance and control.
The Double Square Dumbbell Hanging Lunge is a dynamic lower-body exercise that enhances leg strength, stability, and balance. By gripping the Square Dumbbells on the outer handles, the weight hangs naturally, creating a more stable and controlled movement.
✅ How to Perform:
1️⃣ Hold two Square Dumbbells by the outer grips, allowing them to hang by your sides.
2️⃣ Stand tall, engage your core, and keep your chest lifted.
3️⃣ Step back into a reverse lunge, lowering until your front thigh is parallel to the floor. 4️⃣ Push through your front heel to return to the starting position.
5️⃣ Maintain a steady pace and switch legs after completing your reps.
💪 Benefits: ✔ Enhances leg strength and endurance. ✔ Provides better balance and control with a natural weight distribution. ✔ Engages the core for improved posture and coordination.
✅ How to Perform:
1️⃣ Hold one Square Dumbbell in one hand, either gripping through the center or on the outer handle for versatility.
2️⃣ Stand tall, engage your core, and step back into a reverse lunge, keeping your front knee aligned over your ankle.
3️⃣ Push through your front heel to return to the starting position while maintaining stability.
4️⃣ Switch hands or keep the same grip as you alternate legs.
💪 Benefits: ✔ Builds single-leg strength and endurance. ✔ Challenges balance and core engagement. ✔ Provides versatile grip options for varied resistance and control.
The Double Square Dumbbell Lunge is a versatile lower-body exercise that strengthens the quads, glutes, hamstrings, and core, while improving balance and coordination. Using two Square Dumbbells, you can adjust your grip to target different muscle engagement and movement patterns.
✅ How to Perform:
1️⃣ Hold two Square Dumbbells, either gripping through the center or on the outer handles.
2️⃣ Stand tall with your chest lifted and engage your core.
3️⃣ Step back into a deep reverse lunge, keeping your front knee aligned over your ankle.
4️⃣ Push through your front heel to return to the starting position.
5️⃣ Alternate legs or complete all reps on one side before switching.
💪 Benefits: ✔ Strengthens legs, glutes, and stabilizer muscles. ✔ Improves balance, coordination, and mobility. ✔ Engages the core for better posture and stability.
The Double Square Dumbbell Front Squat is a challenging lower-body movement that targets the quads, glutes, hamstrings, and core, while improving balance and squat depth. Holding two Square Dumbbells in a front-loaded position increases core engagement and helps maintain an upright posture.
✅ How to Perform:
1️⃣ Hold two Square Dumbbells on the outer grips, bringing them up to shoulder level like a goblet squat.
2️⃣ Stand with feet shoulder-width apart, toes slightly pointed outward.
3️⃣ Engage your core and lower into a deep squat, keeping your chest up.
4️⃣ Lower until your thighs are parallel to the floor (or deeper if mobility allows).
5️⃣ Push through your heels to return to the starting position, keeping the dumbbells stable.
💪 Benefits: ✔ Builds leg strength and power. ✔ Improves posture and core stability. ✔ Enhances mobility and squat depth.
The Double Square Dumbbell Sumo Squat is a powerful lower-body exercise that enhances leg strength, core stability, and hip mobility. Using two Square Dumbbells, this variation increases resistance while maintaining proper squat mechanics.
✅ How to Perform:
1️⃣ Grab two Square Dumbbells by the center or outer grips, holding them in front of your body.
2️⃣ Stand with feet wider than shoulder-width, toes slightly turned out.
3️⃣ Engage your core and lower into a deep squat, keeping your chest up.
4️⃣ Squat down until your thighs are parallel to the floor (or deeper if mobility allows).
5️⃣ Push through your heels to return to the starting position, squeezing your glutes at the top.
💪 Benefits: ✔ Strengthens the quads, glutes, hamstrings, and inner thighs. ✔ Improves hip mobility and lower-body stability. ✔ Engages the core and enhances posture.
The Square Dumbbell Sumo Goblet Squat is a powerful variation of the traditional goblet squat, targeting the inner thighs, glutes, quads, and core. By adjusting your grip and stance, you engage different muscle groups and improve lower-body mobility.
✅ How to Perform:
1️⃣ Hold the Square Dumbbell by the outer grips or from the center with both hands.
2️⃣ Stand with feet wider than shoulder-width, toes slightly pointed outward.
3️⃣ Keep your chest up and engage your core as you squat down through the center.
4️⃣ Lower until your thighs are parallel to the floor (or deeper if mobility allows).
5️⃣ Push through your heels to stand back up, keeping tension in the glutes and inner thighs.
💪 Benefits: ✔ Strengthens the inner thighs, glutes, and quads. ✔ Enhances hip mobility and flexibility. ✔ Improves core engagement and posture.
The Square Dumbbell Goblet Squat is a powerful lower-body exercise that targets the quads, glutes, hamstrings, and core while promoting better squat mechanics and full-body stability. Holding the Square Dumbbell in a goblet position helps maintain an upright posture and engage the core throughout the movement.
✅ How to Perform:
1️⃣ Hold the Square Dumbbell with both hands on the outer grips, keeping it close to your chest.
2️⃣ Stand with your feet shoulder-width apart, toes slightly pointed outward.
3️⃣ Engage your core and lower into a squat, keeping your chest up and knees tracking over your toes.
4️⃣ Go as deep as comfortable while maintaining proper form.
5️⃣ Push through your heels to return to the starting position.
💪 Benefits: ✔ Builds lower body strength and power. ✔ Improves squat depth and posture. ✔ Engages the core for better stability and control.
Total Body – Full-Body Strength & Conditioning
⚡ MaximizeMaximize your workouts with full-body Square Dumbbell exercises! Build muscle, improve endurance, and challenge your entire body.
Training courses
The Square Dumbbell Step-Up using the Power Stream Plyo Box is an excellent total-body movement that strengthens the legs, glutes, core, and grip strength. By adjusting the Square Dumbbell grip, you can modify the intensity and muscle engagement while improving balance and coordination.
💪 Benefits: ✔ Builds leg strength and endurance. ✔ Improves balance, coordination, and unilateral stability. ✔ Enhances core and grip strength.
The Square Dumbbell Bulgarian Split Squat using the Power Stream Plyo Box is a powerful single-leg exercise that builds leg strength, stability, and mobility. With versatile grip options, you can adjust how you hold the Square Dumbbell to modify balance and resistance.
✅ How to Perform:
1️⃣ Stand a few feet in front of the Power Stream Plyo Box, placing one foot behind you on the box.
2️⃣ Hold the Square Dumbbell in a center grip (farmer’s carry position) for stability or an outside grip for more range of motion.
3️⃣ Keep your chest lifted and your front knee aligned over your ankle.
4️⃣ Lower yourself into a deep lunge, keeping your shoulders, knees, and toes facing forward.
5️⃣ Push through your front heel to return to the starting position.
💪 Benefits: ✔ Strengthens quads, hamstrings, glutes, and core. ✔ Improves balance, mobility, and single-leg stability. ✔ Enhances functional movement and overall lower-body power.
The Square Dumbbell Squat to Press is a total-body exercise that builds strength, power, and endurance by combining a squat with an overhead press. With multiple grip options, you can customize the movement to fit your training style—holding the Square Dumbbell in the center grip, outside grip, or using two dumbbells for extra resistance.
✅ How to Perform:
1️⃣ Stand with feet shoulder-width apart, gripping the Square Dumbbell in the center or outer grips.
2️⃣ Lower into a deep squat, keeping your chest up and core engaged.
3️⃣ Explode upward, pressing the Square Dumbbell overhead as you stand.
4️⃣ Fully extend your arms, then lower the weight back down to the starting position.
5️⃣ Repeat for controlled strength training or perform explosive reps for power development.
💪 Benefits: ✔ Engages legs, shoulders, arms, and core for a full-body workout. ✔ Builds explosive power and endurance. ✔ Enhances grip strength and functional movement.
The Square Dumbbell Squat to Press is a total-body exercise that builds strength, power, and endurance by combining a squat with an overhead press. With multiple grip options, you can customize the movement to fit your training style—holding the Square Dumbbell in the center grip, outside grip, or using two dumbbells for extra resistance. ✅ How to Perform: 1️⃣ Stand with feet shoulder-width apart, gripping the Square Dumbbell in the center or outer grips. 2️⃣ Lower into a deep squat, keeping your chest up and core engaged. 3️⃣ Explode upward, pressing the Square Dumbbell overhead as you stand. 4️⃣ Fully extend your arms, then lower the weight back down to the starting position. 5️⃣ Repeat for controlled strength training or perform explosive reps for power development. 💪 Benefits: ✔ Engages legs, shoulders, arms, and core for a full-body workout. ✔ Builds explosive power and endurance. ✔ Enhances grip strength and functional movement.
The Square Dumbbell Swing is a dynamic, explosive movement that builds lower-body power, core stability, and grip strength. Using one or two Square Dumbbells, you can adjust your grip and control, making it a versatile alternative to the traditional kettlebell swing.
✅ How to Perform:
1️⃣ Single Dumbbell: Hold one Square Dumbbell in the center grip or outer handles.
2️⃣ Double Dumbbell: Hold two Square Dumbbells by the outer grips for more stability.
3️⃣ Stand with feet shoulder-width apart, knees slightly bent.
4️⃣ Hinge at the hips, swinging the dumbbell(s) back between your legs.
5️⃣ Explosively drive your hips forward, swinging the weight up to chest level.
6️⃣ Maintain control as the dumbbell(s) descend, using momentum to flow into the next rep.
💪 Benefits: ✔ Builds explosive leg and hip power. ✔ Engages core, glutes, hamstrings, and shoulders. ✔ Improves grip strength and endurance.
The Square Dumbbell Explosive Push Press is a high-intensity, full-body movement designed to build power, strength, and endurance. By choosing either the center grip for stability or the outer grip for a kettlebell-like feel, you can customize the movement for maximum explosiveness.
✅ How to Perform:
1️⃣ Hold one Square Dumbbell at chest level, gripping the center or outer handles.
2️⃣ Slightly bend your knees, engaging your core.
3️⃣ Explosively push through your legs, using momentum to drive the dumbbell overhead.
4️⃣ Fully extend your arms at the top, then lower the weight with control.
5️⃣ Repeat for power-focused reps, maintaining an explosive motion.
💪 Benefits: ✔ Builds explosive lower-body and upper-body strength. ✔ Engages shoulders, arms, legs, and core. ✔ Allows for customized grip options for versatility and control.
About
POWER STREAM
The Power Stream Advantage
With over 50 years of experience in the fitness industry and as a contract manufacturer for the top brands in the business, Power Stream and its parent company, Von Rang have built a solid reputation for innovative design and engineering excellence. Our attention to detail and expert quality control insure unequaled strength and durability in all our products. You can count on it!