Chest Dumbbell Exercises
Flat Chest Presses
- Lying flat on bench, hold the dumbbells directly above chest, arms extended.
- Lower dumbbells to chest in a controlled manner.
- Press dumbbells back to starting position and repeat.
- Avoid locking elbows
Incline Chest Presses
- Adjust bench to an incline of 30 to 45 degrees.
- Repeat as above.
Flat Chest Flies
- Lying flat on bench, hold dumbbells directly above chest.
- Bend elbows slightly and maintain throughout the exercise.
- Open arms to sides. Elbows should remain ‘locked’ in a slightly flexed position.
- When upper arms are parallel to floor, return the weights to the starting position and repeat.
Incline Chest Flies
- Adjust bench to an incline of 30 to 45 degrees.
- Repeat as above.
Shoulder Dumbbell Exercises
Seated Shoulder Presses
- Sit upright on bench with dumbbells over head. Make sure back is flat.
- Lower dumbbells slowly to shoulders.
- When arms are at 90 degrees, press the dumbbells back up and repeat.
Lateral Raises
- Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
- Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
- When arms are parallel to floor, slowly lower back and repeat.
Reverse Flies
- Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
- Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
- When arms are parallel to floor, slowly lower dumbbells back.
Front Raises
- Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
- Raise one dumbbell directly in front of you.
- When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.
Back Dumbbell Exercises
Dead Lifts
- Stand upright, feet shoulder width apart, knees slightly bent.
- Bend lower back and knees to lower the weights down your legs. Backย mustย remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.
- Stand upright using lower back and legs, maintaining flat back and keeping your head up.
Single Arm Row
- Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
- Hold one dumbbell with arm extended.
- Raise dumbbell up to your midsection keeping back still throughout movement.
- Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.
Lying Bent Over Rows
- Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang down.
- Pull dumbbells up towards chest.
- Slowly lower dumbbells back down and repeat.
Trapezius Dumbbell Exercises
Upright Rows
- Stand upright, feet shoulder width apart, knees slightly bent.
- Keeping dumbbells close to body, raise them to chin.
- Hold for a count of 2 and slowly lower to start position and repeat.
Shrugs
- Stand upright, feet shoulder width apart, knees slightly bent.
- Keeping arms straight ‘shrug’ shoulders as high as possible and hold for a count of 3.
- Relax and repeat.
- Do not roll shoulders backwards as you shrug up.
Biceps Dumbbell Exercises
Decline Seated Bicep Curls
- Adjust bench to a 45 degree incline.
- Hold dumbbells at sides. Arms should be fully extended.
- Keep elbows close to body and curl weight up by bending elblows.
- Slowly lower dumbbells and repeat.
Hammer curls
- Stand upright with dumbells at sides.
- Turn palms inward so they face body.
- Curl dumbbells up slowly keeping your elbows close to sides.
Preacher Curls
- Set bench so back rest is approx 45 degrees.
- Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.
- Keep back of upper arm against back rest and curl dumbbell up towards face.
- Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.
Concentration Curls
- Sit on edge of bench with feet flat on the floor.
- Holding dumbbell place elbow on inside of thigh, just above knee.
- Curl dumbbell up towards your face. Do not swing back as you lift the weight.
- Slowly lower the weight and repeat for desired number of reps before switching arms.
Triceps Dumbbell Exercises
Overhead Triceps Extensions
- Stand upright, feet shoulder width apart.
- Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
- Slowly let elbow fold so dumbbell is lowered behind head.
- Extend arm back to starting position. Repeat for the desired number of reps and switch arms.
French Presses
- Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
- Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
- Extend both your arms back to start position and repeat.
Triceps Kickbacks
- Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
- Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
- Extend elbow so entire arm is parallel to ground.
- Slowly return to start position and repeat for desired number of reps before changing arms.
Leg Dumbbell Exercises
Half Squats
- Holding dumbbells at sides, stand upright with your feet shoulder width apart.
- Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
- Keep back flat, lower back slightly arched inwards and head up.
- Return to upright position and repeat.
Dumbbell Lunges
- Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
- 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 floor.
- Push off with front foot to return to starting position.
- Repeat for the desired number of reps and change legs.
Calf Dumbbell Exercises
Single Leg Calf Presses
- Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
- Stand on one foot on edge of bench frame.
- Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
- Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.
Seated Calf Raises
- Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
- Rest dumbells on thighs while keeping hold of them.
- While staying seated raise heels by just using toes.
- Lower your heels to the ground and repeat.