Dumbbells Exercises

Alternate Incline Dumbbell Curl

The Alternate Incline Dumbbell Curl is a biceps isolation exercise performed on a bench set to a 45-60 degree incline. This position places the biceps under a greater stretch at the start of the movement, which can enhance muscle growth and peak contraction. It's an excellent exercise for building biceps size and strength.

Alternating Deltoid Raise

The Alternating Deltoid Raise is a compound shoulder exercise that combines a front raise and a lateral raise in an alternating sequence. It primarily develops the anterior (front) and medial (side) deltoid heads, improving shoulder definition and overhead pressing stability.

Arnold Dumbbell Press

The Arnold Press is a compound shoulder exercise that combines a rotational dumbbell press with a standard overhead press. It uniquely emphasizes the anterior and medial deltoids through its full range of motion, while also engaging the triceps and core for stability. This movement is excellent for building shoulder strength, size, and mobility.

front delts

side delts

Around The Worlds

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.

Chest

Bent-Arm Dumbbell Pullover

Place a dumbbell standing up on a flat bench.

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.

rear delts

Bent Over Two-Dumbbell Row

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Bent Over Two-Dumbbell Row With Palms In

With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Calf Raise On A Dumbbell

Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.

Calves

Close-Grip Dumbbell Press

Place a dumbbell standing up on a flat bench.

Concentration Curls

The Concentration Curl is an isolation exercise for the biceps, performed seated with the working arm braced against the inner thigh. This position minimizes momentum and body english, allowing for a strict, focused contraction on the biceps muscle.

Cross Body Hammer Curl

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.

Cuban Press

The Cuban Press is a compound shoulder exercise that combines an external rotation with an overhead press. It primarily develops rotator cuff strength and shoulder stability while also targeting the deltoids. This movement is excellent for athletes looking to improve shoulder health and overhead pressing power.

Decline Dumbbell Bench Press

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Decline Dumbbell Flyes

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Chest

Decline Dumbbell Triceps Extension

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Triceps

Dumbbell Alternate Bicep Curl

Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.

Dumbbell Bench Press

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.

Dumbbell Bench Press with Neutral Grip

Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.

Dumbbell Bicep Curl

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

Dumbbell Clean

Begin standing with a dumbbell in each hand with your feet shoulder width apart.

Dumbbell Floor Press

Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.

Dumbbell Flyes

Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

Chest

Dumbbell Incline Row

Using a neutral grip, lean into an incline bench.

Dumbbell Incline Shoulder Raise

Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.

Triceps

Dumbbell Lunges

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

Dumbbell Lying One-Arm Rear Lateral Raise

While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.

Middle Back

Dumbbell Lying Pronation

Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Dumbbell Lying Rear Lateral Raise

While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.