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

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

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

Forearms
Reverse curls
Dumbbell wrist curls

 

dumbbell chest exercises

Dumbbell Chest Exercises

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

 

 

dumbbell back exercises

Dumbbell Back Exercises

Traps
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

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

 

dumbbell ab exercises

Abdominal Exercises

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

 

 

dumbbell leg exercises

Dumbbell Leg Exercises

Quads
Dumbbell squats
Dumbbell lunges
Dumbbell deadlifts
Dumbbell step ups

Calves
Dumbbell donkey calf raises
Calf raises on a dumbbell


Dumbbell Routines and Exercises

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