Dumbbell Exercises

8/8/2019 Dumbbell Exercises

http://slidepdf.com/reader/full/dumbbell-exercises 1/33

Weighted Crunch

y Lie down on your back on a bench and hold a dumbbell on top of your chest.

y R aise your upper body until your shoulder blades no longer touch the bench and lower yourself back down after a short pause.

y To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

Weighted Leg Raise

y Lie down with your back on the bench, hands gripping the sides of it and hold a dumbbell

between your feet.

y R aise your legs up until they are perpendicular to the floor and lower them back after a

short pause.

y Try to keep your legs extended by keeping your knees at the same angle.

Dumbbell Side Bend

y Hold a dumbbell with one hand along the side of your body.



y Tilt your upper body to the side that holds the dumbbell and bring it back after a short pause. Complete your set and change sides.

y Be careful not to tilt your upper body too far sideways where it may be difficult to bringit back.

Dumbbell Exercises for the Chest

Dumbbell exercises for the chest target the inner, outer, lower and upper pectoral muscles.

Browse through the various dumbbell exercises for the chest (pectoral muscles) below:

y Bench Press

y Bench Press (Neutral Grip)

y Incline Bench Press

y Incline Bench Press (Neutral Grip)

y Decline Bench Press y Lying Fly

y Incline Fly

y Straight-Arm Pullover

y Bent-Arm Pullover

Bench Press

y Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms

facing your feet.

y Raise the dumbbells straight up until your elbows are close to being locked and lower them back

slowly after a short pause.

y Breathe out when raising the dumbbells and breathe in when lowering them back.



Bench Press (Neutral Grip)

y Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms

facing each other.




Incline Bench Press

y Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your

body, palms facing forward.




Incline Bench Press (Neutral Grip)

y Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your

body, palms facing each other.






Decline Bench Press

y Lie down on your back on a decline bench and hold 2 dumbbells at chest level, palms facing

forward.



y Breathe out when raising the dumbbells and breathe in when lowering them back

Lying Fly

y Lie down on your back on the bench and grab one dumbbell with each hand at body height,

elbows just slightly arched.

y Raise the dumbbells until they are side by side on top of you and slowly lower them back after a

short pause.

y Try to maintain the same angle in your elbows throughout.



Incline Fly

y Lie down on your back on an incline bench and grab one dumbbell with each hand at body

height, elbows just slightly arched.

y Raise the dumbbells until they are side by side on top of you and slowly lower them back after a

short pause.

y Try to maintain the same angle in your elbows throughout.

Straight-Arm Pullover

y Lie down on your back on one end of the bench and hold one dumbbell with both hands above

your chest area, arms extended.y Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back

after a short pause.

y Keep your arms extended throughout by keeping still the angle of your elbows.

Bent-Arm Pullover

y Lie down on your back on one end of the bench and hold 2 dumbbells below your head level,

elbows at 90 degree angles.

y Raise both dumbbells until they are next to your chest while maintaining a 90 degree angles in

your elbows and lower them back after a pause.




Dumbbell Exercises for Shoulders

Dumbbell exercises for shoulders target the inner, outer and rear deltoid muscles as well as the

trapezius.

Browse through the various dumbbell exercises for shoulders below:

y Palms-In Shoulder Press

y Back Supported Palms-In Shoulder Press

y Palms-In Alternated Shoulder Press

y Seated Palms-In Alternated Shoulder Press

y Shoulder Press

y Seated Shoulder Press

y Back Supported Shoulder Press

y Lateral Raise y Bent-Over One-Arm Deltoid Raise

y Seated Side Lateral Raise

y Bent-Over Rear Deltoid Raise

y Rear Deltoid Raise

y Rear Deltoid Circle

y Straight-Arm Front Deltoid Raise

y Upright Row

y Front Raise

y Shoulder Shrug

y Push Press

y Crouched Rear Deltoid Row

Palms-In Shoulder Press

y Stand up and hold two dumbbells at shoulder level, palms facing each other.

y Push the dumbbells straight up until your elbows come close to locking and lower them back

down after a short pause.

y Be careful NOT to jerk your back in an effort to help you raise the dumbbells.



Back Supported Palms-In Shoulder Press

y Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other.




Palms-In Alternated Shoulder Press

y Stand up and hold two dumbbells, one at shoulder level and the other high with your arm

extended, palms facing each other.

y Push one dumbbell straight up until your elbow comes close to locking and lower it back down

after a short pause. Alternate hands.


Seated Palms-In Alternated Shoulder Press

y Sit on a bench and hold two dumbbells, one at shoulder level and the other high with your arm

extended, palms facing each other.



y Push one dumbbell straight up until your elbow comes close to locking and lower it back down

after a short pause. Alternate hands.


Shoulder Press

y Stand up and hold two dumbbells close to your shoulders, palms facing forward.

y Raise the dumbbells straight up until your elbows come close to locking and lower them back



Seated Shoulder Press

y Sit on a bench and hold two dumbbells at shoulder level, palms facing forward.




Back Supported Shoulder Press



y Sit on a bench with support for you back and hold two dumbbells at shoulder level, palms facing

each other.

y Raise the dumbbells straight up until your elbows come close to locking and lower them back



Lateral Raise

y Stand up and hold one dumbbell with each hand in front of your hips, palms facing each other.

y Raise the dumbbells to your sides until your arms are close to being parallel to the ground and

lower them back down after a short pause.

y Try to maintain the angles in your elbows still throughout.

Bent-Over One-Arm Deltoid Raise

y Bend down and hold one dumbbell with one hand between your legs, knees slightly bent.

y Raise the dumbbell to your side until your arm is parallel to the ground and lower it back down


y Keep your back straight throughout.



Seated Side Lateral Raise

y Sit on one end of the bench and hold one dumbbell with each hand down the side of your body.

y Raise both dumbbells sideways until your arms are parallel to the ground and lower them back

down slowly after a short pause.


Bent-Over Rear Deltoid Raise

y Sit on one end of the bench and lower your body as to hold one dumbbell in each hand just

below the floor.

y Raise both dumbbells to your sides until your arms are close to being parallel to the ground and

lower them back down slowly after a short pause.

y Maintain the same small arch in your elbows throughout.

Rear Deltoid Raise

y Lie down on a high bench (face down) and one dumbbell on each hand below your chest, arms

slightly bent.



y Raise both dumbbells to your sides until your arms are close to being parallel to the ground and

lower them back down slowly after a short pause.

y Maintain the same small arch in your elbows throughout.

Rear Deltoid Circle

y Lie down on your chest on a bench and hold one dumbbell in each hand on each side of your

hips, arms slightly arched.

y Bring both dumbbells forward until you can see both at the same time and bring them

backwards slowly after a short pause.

y Maintain the same small arch in your elbows and keep both dumbbells at the same height from

the floor throughout.

Straight-Arm Front Deltoid Raise

y Stand up and hold one dumbbell in each hand in front of your thighs.

y Raise the dumbbells to your shoulder level and continue on to raising them up at arms' length

and lower them back down slowly after a pause.

y Keep your arms extended throughout.



Upright Row

y Stand up and hold one dumbbell in each hand in front of your thighs.

y Raise both dumbbells until your arms are parallel to the ground and lower them back down



Front Raise

y Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.

y Raise the dumbbells forward then up until your arms are close to being parallel to the ground

and lower them back down after a short pause.


Shoulder Shrug

y Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.

y Raise the dumbbells straight up by raising your shoulders and lower them back after a short

pause.




Push Press

y Stand up and hold two dumbbells just above your shoulders, palms facing each other, knees

arched.

y Push the dumbbells straight up until your arms are close to locking and lower them back down


y Breathe out when pushing up and breathe in when lowering back.

Crouched Rear Deltoid Row

y Crouch by bending your hips and knees and hold one dumbbell with each hand close to your

knees, palms facing backwards.

y Raise the dumbbells straight up until your elbows form a 90 degree angle and lower them back


y Try to focus on only moving your arms during the exercise.

Dumbbell Exercises for BicepsDumbbell exercises for biceps target the inner, outer and lower biceps muscles.

Browse through the various dumbbell exercises for biceps below:

y One-at-a-Time Biceps Curl

y Alternated Biceps Curl

y Inner-Biceps Curl

y Biceps Curl



y Hammer Curl

y Seated Alternated Biceps Curl

y Seated Biceps Curl

y Incline Alternated Biceps Curl

y Incline Biceps Curl

y Incline Biceps Bench Curl

y Concentration Biceps Curl

y Seated Inner-Biceps Curl

y Seated Concentration Curl

y Seated Isolated Dumbbell Curl

y Preacher Biceps Curl (Supination Grip)

y Preacher Biceps Curl (Neutral Grip)

y Bench Alternated Biceps Curl

y Supine Biceps Curl

One-at-a-Time Biceps Curl

y Grab one dumbbell in each hand, palms facing forward.

y One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a

short pause.

y Alternate hands after the full motion is completed.

Alternated Biceps Curl

y Stand up and hold one dumbbell with each hand down the side of your body, palms facing each

other.

y Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back

down after a short pause, start raising the other one.



y Try NOT to jerk your upper body in an effort to help you lift the weights.

Inner-Biceps Curl


other.

y Raise both dumbbells until they reach your shoulders' height and slowly lower them down after

a short pause.


Biceps Curl


other.

y Raise both dumbbells until they reach your shoulders' height and slowly lower them back down



Hammer Curl

y Grab one dumbbell in each hand along the sides of your body, palms facing your body.



y Raise both dumbbells by curling your elbows and lower them down after a short pause.

y Keep your upper arms still throughout.

Seated Alternated Biceps Curl

y Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms

facing each other.




Seated Biceps Curl


facing each other.

y Raise both dumbbells until they reach your shoulders' height and slowly lower them down after

a short pause.


Incline Alternated Biceps Curl



y Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each

other.




Incline Biceps Curl

y Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each

other.




Incline Biceps Bench Curl

y Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body,

palms facing each other.

y Raise both dumbbells until they reach your shoulder levels and lower them back down after a

short pause.




Concentration Biceps Curl

y Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell,

palm facing up.

y Raise the dumbbell up to your shoulder and lower it back down after a short pause.

y Only your lower arm should move throughout the exercise.

Seated Inner-Biceps Curl


facing each other.




Seated Concentration Curl

y Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down

between your legs, palm facing the other leg.



y Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short

pause. Alternate after a set.

y Try NOT to jerk your upper body in en effort to help you lift the weight.

Seated Isolated Dumbbell Curl

y Sit on one end of the bench, hold one dumbbell with your hand and place that hand's elbow

(extended) against the front of your thigh.

y Raise one dumbbell until it reaches your shoulder's height and slowly lower it back down after a

short pause. Alternate after a set.

y Try NOT to jerk your upper body in an effort to help you lift the weight.

Preacher Biceps Curl (Supination Grip)

y Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell

on each hand, palms facing up.

y Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them

back down alternatively after a short pause.




Preacher Biceps Curl (Neutral Grip)

y Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell

on each hand, palms facing each other.

y Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them

back down alternatively after a short pause.


Bench Alternated Biceps Curl

y Lie face down on a high bench and hold one dumbbell with each hand straight below your

shoulders.




Supine Biceps Curl

y Lie down on your back on a bench and hold one dumbbell on each hand on each side of the

body, below body height, palms facing up.



y Raise the dumbbells until they reach your body's height and slowly lower them back down after

a short pause.

y Breathe out when lifting and breathe in when lowering back.

Dumbbell Exercises for TricepsDumbbell exercises for triceps target the triceps muscles, quite simply.

Browse through the various dumbbell exercises for triceps below:

y Two-Arms Triceps Extension

y One-Arm Triceps Extension

y Seated Triceps Extension

y Triceps Kickback

y Bent-Over One-Arm Triceps Extension

y Lying

Triceps Extension

y Triceps Bench Press

Two-Arms Triceps Extension

y Stand up and hold one dumbbell with both hands behind your head, upper arms pointing

straight up.

y Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.

y Your upper arms should remain still throughout.

One-Arm Triceps Extension



y Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle,

upper arm straight up.

y Raise the dumbbell with one hand until your arm is close to being fully extended and slowly

lower it back after a short pause. Alternate after a set.

y Keep your upper arm still throughout.

Seated Triceps Extension

y Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles,

upper arms straight up.

y Raise the dumbbell with both hands until your arms are close to being fully extended and slowly

lower it back after a short pause.


Triceps Kickback

y Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your

body, upper arm parallel to your body.

y Push the dumbbell back by extending your elbow and allow it to slowly return after a short

pause.




Bent-Over One-Arm Triceps Extension

y Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle,

palm facing your body.

y Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it

back after a short pause. Alternate after a set.


Lying Triceps Extension

y Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper

arms pointing the ceiling.

y Raise the dumbbells by extending your elbows and allow them to slowly return after a short

pause.


Triceps Bench Press

y Lie down on your back on a bench and hold the dumbbells on your sides just above your chest,

palms facing each other.



y Push the dumbbells straight up until your arms are close to being fully extended and slowly

lower them back after a short pause.

y Breathe out when pushing the dumbbells up and breathe out when lowering them back down.

Dumbbell Exercises for the Back Dumbbell exercises for the back target the upper and lower lats as well as the lower back muscles.

Browse through the various dumbbell exercises for the back muscles below:

y Wide Row

y Bent Over Row

y Kneeling One Arm Row

y One Arm Row

y Dead Lift

y Stiff Legged Dead Lift

y Bend to Opposite Foot

y Twisting Bend to Opposite Foot

y Back Fly

Wide Row

y Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting

position.

y Lift both dumbbells straight up without altering the angles at your knees and hips and lower

them back after a short pause.

y Breathe out when lifting the dumbbells and breathe in when returning to starting position.



Bent Over Row

y Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).

y Lift the dumbbells up until your upper arms are parallel to your body and lower them back after

a short pause.

y Try to keep your back straight throughout. Only the arm should move.

Kneeling One Arm Row

y Put your knee and hand on a bench and grab a dumbbell with your other hand.

y Lift the dumbbell straight up without moving anything else than your arm and lower it backdown after a short pause.

y Breathe out when raising the dumbbell and in when returning to starting position.

One Arm Row

y Position yourself bent forward in front of a bench while holding a dumbbell with one hand (arm

extended).

y Lift the dumbbell up until your upper arm is parallel to your body and lower it back after a short

pause. Alternate hands when set is completed.



y Try to keep your back straight throughout. Only the arm should move.

Dead Lift

y Stand up and grab a dumbbell with each of your hands.

y Flex your knees and hips in order to lower the dumbbells straight down and raise yourself back

up after a short pause.

y Breathe in when lowering and breathe out when returning to starting position.

Stiff Legged Dead Lift

y Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).

y Raise your upper body until you are standing and lower it back after a short pause.

y Try to keep your arms straight throughout by keeping the same small arch in your elbows.

Bend to Opposite Foot

y Stand up, reach down and grab a dumbbell just above one of your feet with your opposite hand

(knees slightly bent).

y Lift the dumbbell up until you are standing up and lower it back after a short pause.



y Keep a slight arch in your knees throughout.

Twisting Bend to Opposite Foot

y Stand up, reach down and grab 2 dumbbells just above one of your feet with your hands (knees

slightly bent).

y Lift the dumbbells up until you are standing up and lower them back but to the other foot.

Alternate sides.

y Keep a slight arch in your knees throughout.

Back Fly

y Lie down on your chest on the bench and grab two dumbbells with your hands, elbows at 90

degree angles.

y Raise the dumbbells until your arms are parallel to the ground and lower them back after a short

pause.

y Breathe out when pulling the dumbbells and breathe in when lowering them back.

Dumbbell Exercises for LegsDumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles

(calves).

Browse through the various dumbbell exercises for the leg muscles below:

y Squat

y Reverse Lunge

y Stationary Lunge



y Side Lunge

y Dumbbell Swing Through

y Stiff Legged Dead Lift

y Toe Raise

y One Legged Toe Raise

y Seated One Legged Toe Raise

Squat

y Stand up and hold one dumbbell with both hands in front of your thighs.

y Lower your body by bending your knees until they form a 90 degree angle and raise yourself

back up after a short pause.

y Keep your upper body steady throughout.

Reverse Lunge

y Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your

body.

y Place a foot back and bend your knees in order to bring down your body until your knees form

90 degree angles and raise yourself back up after a short pause.




Stationary Lunge

y Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the

sides of your body, palms facing each other.

y Lower yourself without moving your feet until your knees form 90 degree angles and raise

yourself back up after a short pause.


Side Lunge

y Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each

other.

y Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself

back up after a short pause.


Dumbbell Swing Through

y Hold one dumbbell with both hands between your legs and crouch down until your knees are at

90 degree angles.



y Lift yourself to a standing position while bringing the dumbbell up above your head and slowly

return to starting position after a short pause.


Stiff Legged Dead Lift

y Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each

other.

y Lower the dumbbells by bending your hips forward and raise yourself back up again after a short

pause.


Toe Raise

y Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each

other.

y Lift your heels from the ground by pushing on your toes and lower yourself back down after a

short pause.

y Keep the rest of your body still throughout.



One Legged Toe Raise

y Stand up on one foot on top of a small step and hold one dumbbell with one hand against the

side of your body.

y Raise yourself by standing on your toes and slowly lower yourself back down after a short pause.

Alternate feet after your set.

y Make sure that only the calf muscles are exercising.

Seated One Legged Toe Raise

y Sit down on the bench, place the front of one of your feet on top of the step and hold a

dumbbell with both hands on top of that foot's thighs.

y Raise the dumbbell by standing on your toes and slowly lower them back down after a short

pause. Alternate feet after your set.

y Make sure that only the calf muscles are exercising.

Dumbbell Exercises for Forearms

Dumbbell exercises for forearms target the inner and outer forearm muscles.

Browse through the various dumbbell exercises for forearms below:

y Palms-Up Wrist Curl

y One-Arm Palm-Up Wrist Curl

y Palms-Down Wrist Curl

y One-Arm Palm-Down Wrist Curl



Palms-Up Wrist Curl

y Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees,

palms facing up.

y Raise the dumbbells up by raising only your hands and slowly lower them back down after a

short pause.

y Keep your arms still throughout.

One-Arm Palm-Up Wrist Curl

y Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm

facing up.

y Raise one dumbbell up by raising only your hand and slowly lower it back down after a short

pause. Alternate hands after a set.


Palms-Down Wrist Curl



y Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees,

palms facing down.

y Raise the dumbbells up by raising only your hands and slowly lower them back down after a

short pause.


One-Arm Palm-Down Wrist Curl

y Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm

facing down.

y Raise one dumbbell up by raising only your hand and slowly lower it back down after a short

pause. Alternate hands after a set.


Dumbbell Exercises

Documents

Transcript of Dumbbell Exercises