> > > Dumbbell Exercises

Dumbbell Exercises

  1. Alternate Bench Press
  2. Angled Prone Curl
  3. Arnold Press
  4. Bar Crunch
  5. Beginner Squat
  6. Close-Grip Dumbbell Press
  7. Concentration Dumbbell Curl
  8. Cross-Over Lateral Step-Up
  9. Cross-Over Weighted Step
  10. Dumbbell Alternating Curl
  11. Dumbbell Back Lunge
  12. Dumbbell Bench Press
  13. Dumbbell Bent-Over Row
  14. Dumbbell Bilateral Twist
  15. Dumbbell Calf Jump
  16. Angled Prone Reverse Curl
  17. Dumbbell and Leg Raise
  1. Dumbbell Bicep Curl
  2. Dumbbell Crossover Lunge
  3. Dumbbell Curl Combo
  4. Dumbbell Deadlift
  5. Dumbbell Floor Press
  6. Dumbbell Fly
  7. Dumbbell Hip Extension
  8. Dumbbell Kickback
  9. Dumbbell L Lift
  10. Dumbbell Lateral Raise
  11. Dumbbell Lunge
  12. Dumbbell Lunge with Front Arm Raise
  13. Dumbbell Plank Combo
  14. Dumbbell Shrug Combo
  15. Dumbbell Side Bend
  16. Dumbbell Toe Touch
Exercises Muscles Worked
Alternate Bench Press:
  1. Lying back on a workout bench, grasp two dumbbells and hold them at either side, elbows bent, at chest level
  2. Push your left hand up until your arm is extended and the dumbbell is perpendicular to the bench
  3. Pause, and lower the dumbbell to starting position
  4. Do the same with the opposite arm


Angled Prone Curl:
  1. With your chest against an incline bench, take dumbbells in either hand, letting them hang straight down
  2. Pull your hands to your chest, bending at the elbow until the dumbbells are even with the bench
  3. Return to the starting position


Arnold Press:
  1. Sitting on a bench, take a dumbbell in each hand with hand overhand grip and hold them at the sides of your shoulders, palms turned out
  2. Inhale and press the dumbbells up until arms are extended over your head
  3. Return to the starting position

Deltoids and Triceps

Bar Crunch:
  1. Lying on a bench with your knees bent, extend your arms straight out at chest level with dumbbells in either hand
  2. Using your side abs (obliques) raise your head and shoulders upwards
  3. Return to starting position


Beginner Squat
  1. Standing up with feet shoulder-width apart, extend your arms at your sides with dumbbells in each hand
  2. Inhale and squat down, slightly bending your back
  3. Lower until your hips are parallel to the floor.
  4. Pause, then extend your legs to return to the starting position

Quads and Glutes

Close-Grip Dumbbell Press:
  1. Lying on the floor with a pair of dumbbells in your hands and legs straight out, keep your arms at your sides and bent up at 90-degree angle, with your palms facing each other
  2. Push the dumbbells up, keeping your elbows tucked at your sides
  3. Lower the weights back to the starting position

Pectorals and Triceps

Concentration Dumbbell Curl:
  1. Sitting on a bench with your legs spread, hold a dumbbell in one hand, letting your arm hand down with your elbow resting on your inner thigh. Keep your forearm straight
  2. Raise the dumbbell towards your shoulder by bending your arm at the elbow
  3. Return to starting position and repeat


Cross-Over Lateral Step-Up:
  1. Standing with an aerobic step to your right, hold a dumbbell in each hand at your sides
  2. Lift your left leg and cross it over the right to place your left foot on the step
  3. Push with your left leg as you bring the right foot next to the left on the step
  4. Reverse the motion and repeat


Cross-Over Weighted Step:
  1. Standing in front of an aerobic exercise step, hold a dumbbell in each hand with your arms extended at your sides
  2. Inhale and step up placing your left foot at the right side of the step and flexing your elbows, pulling the dumbbells up to your chest level
  3. Raise your right leg, flexing the knee at a 90-degree angle
  4. Hold for 30 seconds, then return to starting position

Gastrocnemius and Soleus

Dumbbell Alternating Curl:
  1. Standing up straight with a dumbbell in either hand, palms facing forward, extend your arms down at your sides
  2. Curl one dumbbell to your shoulder, keeping the other at your side
  3. As you lower the dumbbell to starting position, curl the other one up
  4. Repeat motion

Biceps and Wrist Extensors

Dumbbell Back Lunge:
  1. Stand up straight holding a dumbbell above your shoulder
  2. In one motion, press the weight over your head while moving one foot back, and bending the front foot at the knee
  3. Return to the starting position

Glutes and Traps

Dumbbell Bench Press:
  1. Lying back on a bench, grasp two dumbbells, holding them at either side of your body at chest level with your arms bent at the elbow
  2. Push the dumbbells up simultaneously until both arms are extended and dumbbells are perpendicular to the bench
  3. Inhale, hold for a moment and return to the starting position

Deltoids and Gastrocnemius

Dumbbell Bent-Over Row:
  1. Grab a dumbbell with your weaker hand and hold it at an arms length in front of your legs, palms facing in
  2. Place your non-working arm behind your back
  3. Tighten your core and push your hips back until your torso is at a 45-degree angle to the floor
  4. Bend your knees slightly, making sure your neck and head are in line with your back
  5. Put the dumbbell up to the side of your abdomen, then lower it back to your arms length

Traps and Latissimus Dorsi

Dumbbell Bilateral Twist:
  1. Lying on your back with a dumbbell in both hands over your chest, lift your legs and bend your knees to a 90-degree angle
  2. Lower your legs to the left and your arms to the right, twisting your body comfortably
  3. Reverse this motion

Obliques and Abdominals

Dumbbell Calf Jump:
  1. Holding a dumbbell in each hand at your sides, stand with your legs shoulder-width apart
  2. Keeping your back straight, slowly squat down
  3. When you reach the lowest point of your squat, push yourself back up with your leg muscles, jumping as high as you can as you do
  4. Land on slightly bent legs and make a deep squat again, repeating the jump motion

Hamstrings and Quads

Angled Prone Reverse Curl:
  1. With a dumbbell in each hand, bend forward and press your chest against an incline bench, letting your hands go down with the palms facing your chest and the dumbbells parallel to the floor
  2. Pull your hands up to your chest by bending your elbows back towards your body
  3. Hold, and return to starting position


Dumbbell and Leg Raise:
  1. Holding a dumbbell in each hand, and keeping your elbows bent up with the dumbbells at head-height, put your feet shoulder width apart
  2. Raise one leg with your knee bent, keeping your thigh parallel to the floor
  3. Straighten your arms up above your head while simultaneously straightening your leg forward
  4. Hold and return to starting position

Quadriceps and Rectus Abdominus

Dumbbell Bicep Curl:
  1. Stand with two dumbbells at either side, palms facing out and arms straight
  2. Keep your body and back straight, and pull both dumbbells to your shoulder by bending your elbows, turning palms slightly outward to contract your biceps as much as possible
  3. Return slowly to the starting position, sliding your hands down

Biceps and Brachialis

Dumbbell Crossover Lunge:
  1. Hold a pair of dumbbells at your sides in either hand, keeping your palms facing in
  2. Step with one foot in front of the other foot as your lunge, until your front knee is bent 90 degrees
  3. Hold and return to the starting position

Glutes and Gastrocnemius

Dumbbell Curl Combo:
  1. Strand up straight with a dumbbell in each hand, down at your sides, palms facing forward
  2. Curl the weights up to your shoulders
  3. Press the dumbbells overhead rotating your wrists, so palms face forward at the top of the motion
  4. Slowly return to starting position

Biceps and Triceps

Dumbbell Deadlift:
  1. Place dumbbells on the floor in front of you
  2. Squat down and take them with either hand, with an overhand grip
  3. Stand up with the dumbbells, and then lower them back to the floor

Glutes and Lower Back

Dumbbell Floor Press:
  1. Lie on your back flat on the floor, holding dumbbells in either hand above your chest with your arms straight
  2. Bend your knees while keeping your feet flat on the floor
  3. Lower the dumbbells so that your upper arms touch the floor
  4. Hold, then press the weights back up to the starting position

Triceps and Pectorals

Dumbbell Fly:
  1. Lie supine on a horizontal bench with your upper torso and buttocks planted on the bench, keeping your back straight and feet shoulder width apart
  2. Grasp two dumbbells with your arms straight up so the dumbbells are parallel with your chest
  3. Take a deep breath and lower the dumbbells to your sides while exhaling
  4. When your elbows bend and the dumbbells reach chest level, pause, and then push them back to the starting position

Pectorals and Deltoids

Dumbbell Hip Extension:
  1. Lying on all fours, hold a dumbbell in between the back of your thigh and your calf, in the crook of your leg
  2. Lift the leg with the dumbbell as high as you can, while maintaining the bend in your knee
  3. Return to starting position

Glutes and Hamstrings

Dumbbell Kickback:
  1. Take two dumbbells and sit on the edge of a bench
  2. Put your feet directly under your knees
  3. Lean forward until your chest nearly rests on your thighs
  4. With a dumbbell in each and, hold your upper arms close to your sides and parallel to the floor, forearms pointing down
  5. Straighten arms behind your back


Dumbbell L Lift:
  1. Place feet shoulder width apart and hold a dumbbell in each hand
  2. Bend your elbows and raise  your arms until your upper arms are parallel to the floor
  3. Straighten your arms up

Deltoids and rotator cuffs

Dumbbell Lateral Raise:
  1. Place feet shoulder width apart and hold a dumbbell in each hand
  2. Bend your elbows, with your arms at your sides
  3. Lift arms out, away from your sides until they are shoulder level high
  4. Do not flex your elbows more
  5. Return to starting position

Deltoids & Rotator Cuffs

Dumbbell Lunge:
  1. Stand with feet slightly apart and back straight
  2. Hold a dumbbell in either hand at your side
  3. Inhale and lunge forward, keeping your back straight
  4. Lower your body until the thigh of the front leg is parallel to the floor
  5. Return to the starting position and repeat on opposite leg

Quads and Soleus

Dumbbell Lunge with Front Arm Raise:
  1. Hold a dumbbell in each hand at your sides
  2. Lung forward and lift both arms straight in front of you
  3. Switch legs each time

Quads and Deltoids

Dumbbell Plank Combo:
  1. Put a pair of dumbbells shoulder-width apart on a step
  2. Take a plank position, with your hands holding the dumbbells and your legs straight behind you
  3. Lift the left dumbbell and at the same time raise your right leg, so that it is parallel to the floor
  4. Return to starting position, and switch arms and legs

Lower abs and upper abs

Dumbbell Shrug Combo:
  1. Hold a pair of dumbbells and face your palms toward your side
  2. Squat down until the dumbbells hand just below your knees, keeping your lower back slightly arched
  3. Shrug your shoulders and jump as high as you can
  4. Land in the starting position

Quads & Gastrocnemius

Dumbbell Side Bend:
  1. Stand with legs shoulder-width apart and a dumbbell straight at your side
  2. Bend your torso towards the side of the hand holding the dumbbell
  3. Return to the starting position


Dumbbell Toe Touch:
  1. Lie on back and hold a dumbbell with both hands
  2. Raise legs until they are perpendicular to the floor and extend your arms keeping the dumbbells directly over your chest
  3. Without moving your legs, lift your chest off the floor and try to touch your feet with the dumbbells
  4. Avoid bending your knees and try to lift your chest and shoulders higher with each rep


Dumbbells have been around longer than almost any other form of exercise equipment. Their basic design and purpose hasn't changed much since their inception, because, to be honest, there really isn't a lot of room for improvement. Dumbbells are perfection in simplicity, and therein lies their success, and the key to yours.

Dumbbell workouts offer a wide variety of benefits, in every aspect of your workout. First of all, like we've said, they're simple. No need to drop thousands of dollars on home gyms, heavy fitness equipment, and space-eating workout machines! With a great dumbbell set in a variety of weights, or even an adjustable dumbbell offering multiple weights in one, you can get all of the gut-busting, calorie-killing, muscle-building, and body-toning workouts you'd get with larger machines, in a package that barely takes up any space at all. Small and easily stored, dumbbells are great for home work outs. They even travel well, so you can keep to your exercise program when you're on the road. Just get them out when you're ready to sweat, and store them out of sight when you're finished. Done and done.

Dumbbells also offer a myriad of workout options. With one dumbbell set, the right knowledge, and at most, a weight bench, you can work almost any muscle group in the body. That's right, no costly gym membership. A dumbbell set and your commitment is all that's standing in your way of seeing a better, more fit you. And dumbbells actually offer a more beneficial, and well-rounded workout than all of those costly, new-fangled machines. The key is stabilization. When you perform even the most basic workout with a dumbbell, let's say, an arm curl, you activate your shoulder, back, and leg muscles to keep your body stable while you correctly perform the arm curl. Instead of isolating the bicep, like many machines do, dumbbells make you do the work, toning the entire body while you focus on certain muscle groups.

The benefits of a dumbbell workout are multi-faceted. The harder you work, the stronger, firmer, more toned, and slimmer you'll become. And let's be honest here, the slimmer and more fit you are, the better you feel about yourself. Not only are you looking better, but you're accomplishing something. A fitter, happier you has higher energy levels and increased confidence. Stronger muscles also help to prevent certain diseases and degenerative disorders like osteoporosis, keeping bone density high and protecting your muscles from tearing. Exercise speeds up metabolism, controlling weight gain, helping you drop pounds faster. And to reap these benefits, you really don't need to devote a lot of time each day to working out. 15-20 minutes a day working certain muscle groups, like arms, legs, and abs, will have serious results in just a few weeks!

Questions & Answers