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Dumbbell Exercises

TSR Wiki > Life > Style and Fitness > Fitness > Simple Dumbbell Exercises Dumbbells When it comes to Free Weights, many first think of Dumbbells, due to their simplicity and versatility. Whether they be in the gym or at home, dumbbells can form a vital part of anyones workout and are often used as a good starting point when starting to weight train. Below are a number of different exercises designed to work key various muscle groups.
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1 Chest Exercises 1.1 Flat Chest Presses 1.2 Incline Chest Presses 1.3 Flat Chest Flies 1.4 Incline Chest Flies 2 Shoulder Exercises 2.1 Seated Shoulder Presses 2.2 Lateral Raises 2.3 Reverse Flies 2.4 Front Raises 3 Back Exercises 3.1 Single Arm Row 3.2 Lying Bent Over Rows 4 Trapezius Exercises 4.1 Upright Rows 4.2 Shrugs 5 Biceps Exercises 5.1 Decline Seated Bicep Curls 5.2 Hammer curls 5.3 Preacher Curls 5.4 Concentration Curls 6 Triceps Exercises

o o o o o o

6.1 Overhead Triceps Extensions 6.2 French Presses 6.3 Triceps Kickbacks 7 Leg Exercises 7.1 Half Squats 7.2 Lunges 8 Calf Exercises 8.1 Seated Calf Raises 9 Glossary of Terms

10 Credit

Chest Exercises
Flat Chest Presses

1. 2. 3. 4.

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

1. 2.

Adjust bench to an incline of 30 to 45 degrees. Repeat as above.

Flat Chest Flies

1. 2. 3. 4.

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

1. 2.

Adjust bench to an incline of 30 to 45 degrees. Repeat as above.

Shoulder Exercises
Seated Shoulder Presses

1. 2. 3.

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

1. sides. 2.

Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at

Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly

bent throughout. 3. When arms are parallel to floor, slowly lower back and repeat.

Reverse Flies

1.

Sit on edge of bench, feet flat on the floor. 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 floor, slowly lower dumbbells back.

Front Raises

1.

Stand upright, knees slightly bent, shoulder width apart. Palms should be

towards thighs. 2. 3. Raise one dumbbell directly in front of you. When arm is parallel to ground lower dumbbell slowly back. Repeat with the

other arm.

Back Exercises
Single Arm Row

1.

Stand upright next to bench. Place one knee and hand on bench. Upper body

should be parallel to floor. 2. 3. 4. 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

1.

Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let

arms hang down. 2. 3. Pull dumbbells up towards chest. Slowly lower dumbbells back down and repeat.

Trapezius Exercises
Upright Rows

1. 2. 3.

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

1. 2. of 3. 3. 4.

Stand upright, feet shoulder width apart, knees slightly bent. Keeping arms straight 'shrug' shoulders as high as possible and hold for a count

Relax and repeat. Do not roll shoulders backwards as you shrug up.

Biceps Exercises
Decline Seated Bicep Curls

1. 2. 3. 4.

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

1. 2. 3.

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

1. 2.

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. 3. 4. 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

1. 2. 3. 4. arms.

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

Triceps Exercises
Overhead Triceps Extensions

1. 2.

Stand upright, feet shoulder width apart. 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 flat 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. 4. 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 Exercises

Half Squats

1. 2.

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). 3. 4. Keep back flat, lower back slightly arched inwards and head up. Return to upright position and repeat.

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 floor. 3. 4. Push off with front foot to return to starting position. Repeat for the desired number of reps and change legs.

Calf Exercises
Seated Calf Raises

1. 2. 3. 4.

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.