Dumbbell Routines Workouts & Dumbbell Exercises
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Dumbbell Exercises

This page documents how to perform dumbbell exercises for each muscle group. The picture to the right will show you which muscle group you are working with each exercise. Click on the muscle group text link to bring you to a page with written exercise descriptions, video clips, and dumbbell exercise pictures. We'd like to give a shout out to bodybuilder Sig Watkins for posing and demonstrating many of these DB exercises. You can get a full body workout using just the dumbbells you already own.

dumbbell arm exercises

Dumbbell Arm Exercises

Alternating hammer curls
Cross body dumbbell hammer curls
One Arm Dumbbell Preacher Curls
Concentraton curls
Alternate incline dumbbell curls

Tricep Kickbacks
Seated dumbell tricep extensions
Dumbell tricep extension
Close grip dumbbell press

Reverse curls
Dumbbell wrist curls


dumbbell chest exercises

Dumbbell Chest Exercises

Dumbbell bench press
Dumbbell incline bench press
Bent-arm dumbbell pullover
Dumbbell flys
Dumbbell incline flys



dumbbell back exercises

Dumbbell Back Exercises

Dumbbell shrugs

Middle Back
One-arm dummbell rows (chain saws)
Twisting Dumbbell Row
Bent over two-arm dumbbell rows

Lower back
Dumbbell hyperextensions
Stiff legged dumbbell deadlifts


dumbbell shoulder exercises

Dumbbell Shoulder Exercises

Arnold dumbbell press
Front dumbbell raises
Dumbbell lateral raises
Dumbbell upright rows
Bent over dumbbell rear deltoid raises


dumbbell ab exercises

Abdominal Exercises

Bicycle crunches
Twisting Abdominal Crunch
Hanging Knee Raise
Straight legged leg lifts



dumbbell leg exercises

Dumbbell Leg Exercises

Dumbbell squats
Dumbbell lunges
Dumbbell deadlifts
Dumbbell step ups

Dumbbell donkey calf raises
Calf raises on a dumbbell

Dumbbell Routines and Exercises

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