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Over 20 Dumbbell Exercises

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Dumbbell exercises form an integral part of most strength training
programs. They can be used to develop the various different
elements of strength such as maximal strength, hypertrophy or
muscle mass, explosive power and strength endurance.

Why Free Weights?

Free weights such as dumbbells activate smaller stabilizing muscle
groups to control the exercise. Resistance machines on the other
hand, tend to work muscle groups in very strict planes of movement.
The downside of this very strict movement is that while some muscle
groups will become signicantly stronger, other, smaller muscles are
neglected.

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The other advantage dumbbell exercises have over machines is that

they t around your body so the movement can be performed
correctly. Although resistance machines can be adjusted, such as the
seat height for example, the movement pattern is still largely
governed by how the machine is built.
Athletes typically favor dumbbell exercises over machines as they
can replicate sport-specic movements more accurately. They also
know that they will develop a more balanced physique and structure
if most of their routine employs free weight exercises.

Question: What's the fastest

growing movement in tness,
that gives you the physique
of a gymnast and is better for
your body than free weights?
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Exercises By Muscle Group

The dumbbell exercises below have been divided into the major
muscle groups of the body. There are literally an unlimited number of
routines you can put together with just a handful of these exercises.
The rst step is to determine an outcome - general tness, increased
muscle mass, strength endurance,Share
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example. Not only will this dictate which dumbbell exercises you
select it will also dictate the weight and number of sets and
repetitions you choose.
For sample weight training programs that focus on different
elements of strength see the main strength training section.

Chest Dumbbell Exercises

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1. Lying at on bench, hold the

dumbbells directly above chest,
arms extended.

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2. Lower dumbbells to chest in a

controlled manner.
3. Press dumbbells back to starting
position and repeat.

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Incline Chest Presses

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1. Adjust bench to an incline of 30 to

45 degrees.

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2. Repeat as above.

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Flat Chest Flies

1. Lying at on bench, hold dumbbells
directly above chest.
2. Bend elbows slightly and maintain
throughout the exercise.
3. Open arms to sides. Elbows should
remain 'locked' in a slightly exed
position.
4. When upper arms are parallel to
oor, return the weights to the
starting position and repeat.

Incline Chest Flies

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1. Adjust bench to an incline of 30 to

45 degrees.
2. Repeat as above.

Shoulder Dumbbell Exercises

Seated Shoulder Presses
1. Sit upright on bench with
dumbbells over head. Make sure
back is at.
2. Lower dumbbells slowly to
shoulders.
3. When arms are at 90 degrees, press
the dumbbells back up and repeat.
Lateral Raises
1. Stand upright, knees slightly bent,
shoulder width apart, holding
dumbbells at sides.
2. Bend elbows slightly and raise the
dumbbells out to sides. Keep
elbows slightly bent throughout.
3. When arms are parallel to oor,
slowly lower back and repeat.

Reverse Flies
1. Sit on edge of bench, feet at on the
oor. Bend over so chest is almost
resting on thighs.
2. Hold dumbbells next to feet and
bend arms slightly. Open arms out
keeping elbows bent.
3. When arms are parallel to oor,
slowly lower dumbbells back.
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Front Raises
1. Stand upright, knees slightly bent,
shoulder width apart. Palms should
be towards thighs.
2. Raise one dumbbell directly in front
of you.
3. When arm is parallel to ground
lower dumbbell slowly back.
Repeat with the other arm.

Back Dumbbell Exercises

Dead Lifts
1. Stand upright, feet shoulder width
apart, knees slightly bent.
2. Bend lower back and knees to
lower the weights down your legs.
Back must remain at, lower back
should be arched inwards slightly.
Keep head up throughout exercise.
3. Stand upright using lower back and
legs, maintaining at back and
keeping your head up.

Single Arm Row

1. Stand upright next to bench. Place
one knee and hand on bench. Upper
body should be parallel to oor.
2. Hold one dumbbell with arm
extended.
3. Raise dumbbell up to your
midsection keeping back still
throughout movement.
4. Slowly lower dumbbell to start
position and repeat. After desired
number of reps repeat for other
arm.

Lying Bent Over Rows

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1. Lie face down on a at or slightly

inclined bench. Hold two dumbbells
and let arms hang down.
2. Pull dumbbells up towards chest.
3. Slowly lower dumbbells back down
and repeat.

Trapezius Dumbbell Exercises

Upright Rows
1. Stand upright, feet shoulder width
apart, knees slightly bent.
2. Keeping dumbbells close to body,
raise them to chin.
3. Hold for a count of 2 and slowly
lower to start position and repeat.
Shrugs
1. Stand upright, feet shoulder width
apart, knees slightly bent.
2. Keeping arms straight 'shrug'
shoulders as high as possible and
hold for a count of 3.
3. Relax and repeat.
4. Do not roll shoulders backwards as
you shrug up.

Biceps Dumbbell Exercises

Decline Seated Bicep Curls
1. Adjust bench to a 45 degree incline.
2. Hold dumbbells at sides. Arms
should be fully extended.
3. Keep elbows close to body and curl
weight up by bending elblows.
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4. Slowly lower dumbbells and

repeat.

Hammer curls
1. Stand upright with dumbells at
sides.
2. Turn palms inward so they face
body.
3. Curl dumbbells up slowly keeping
your elbows close to sides.
Preacher Curls
1. Set bench so back rest is approx 45
degrees.
2. Stand behind the bench. Holding
dumbbell rest back of upper arm on
back rest, arm fully extended.
3. Keep back of upper arm against
back rest and curl dumbbell up
towards face.
4. Slowly lower dumbbell until arm is
not quite fully extended and repeat
for desired number of reps before
switching arms.
Concentration Curls
1. Sit on edge of bench with feet at
on the oor.
2. Holding dumbbell place elbow on
inside of thigh, just above knee.
3. Curl dumbbell up towards your
face. Do not swing back as you lift
the weight.
4. Slowly lower the weight and repeat
for desired number of reps before
switching arms.

Triceps Dumbbell Exercises

Overhead Triceps Extensions

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1. Stand upright, feet shoulder width

apart.
2. Hold dumbbell directly above head
with arm fully extended. Clasp
elbow with free hand for support.
3. Slowly let elbow fold so dumbbell is
lowered behind head.
4. Extend arm back to starting
position. Repeat for the desired
number of reps and switch arms.
French Presses
1. Lie at on bench. Hold dumbbells
directly above chest with palms
facing each other. Dumbbells
should be just about touching each
other.
2. Keeping your shoulders locked, let
your elbows fold so dumbbells are
lowered down to either side of
head.
3. Extend both your arms back to
start position and repeat.
Triceps Kickbacks
1. Stand upright next to bench. Place
one arm and leg on bench. Upper
body should be parallel to ground.
2. Holding dumbbell raise elbow so
upper arm is parallel to ground.
Elbow should be bent at right
angles.
3. Extend elbow so entire arm is
parallel to ground.
4. Slowly return to start position and
repeat for desired number of reps
before changing arms.

Leg Dumbbell Exercises

Half Squats
1. Holding dumbbells at sides, stand
upright with your feet shoulder
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width apart.
2. Bend from knees until thighs are
almost parallel to the ground (avoid
letting knees turn inwards).
3. Keep back at, lower back slightly
arched inwards and head up.
4. Return to upright position and
repeat.
Dumbbell Lunges
1. Holding dumbbells at sides, stand
upright with feet slightly less than
shoulder width apart.
2. Step forward about 2 feet with one
foot and bend knee to about 90
degrees. As you plant your foot
bend trailing knee so it nearly
touches oor.
3. Push off with front foot to return to
starting position.
4. Repeat for the desired number of
reps and change legs.

Calf Dumbbell Exercises

Single Leg Calf Presses
1. Set the back rest to upright position. Holding dumbbell in one
hand at side, place other hand on top of bench for support.
2. Stand on one foot on edge of bench frame.
3. Stand up on tip toe using free hand to balance yourself. Do not
to push yourself up with your hand.
4. Slowly lower yourself to the ground and repeat for desired
number of reps before changing legs.
Seated Calf Raises
1. Sit on the edge of the bench, feet
at on the oor about 12 inches
apart.
2. Rest dumbells on thighs while
keeping hold of them.
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3. While staying seated raise heels by

just using toes.
4. Lower your heels to the ground and
repeat.

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