dumbbell workouts

8/8/2019 Dumbbell Workouts

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Triceps

les: Shoulder

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Isolation

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a flat bench

ip the weig

umbbell and

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your head.

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Triceps

les: Shoulder

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Isolation

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ercise using

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Lie down

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Triceps

les: Shoulder

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Isolation

Technique

ard and plac

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Triceps

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Compound

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on a flat be

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BBELL

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iceps.

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l on bench

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n flat benc

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Triceps

les: Shoulder

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Isolation

Technique

ith working

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Triceps

les: Shoulder

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Isolation

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, arms exte

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Stand wit

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les: Shoulder

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Isolation

Technique

h your feet a

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Biceps

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Isolation

Technique

reacher bencand elbow

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Sit on an

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I

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Sit on an

lders squarest the bench

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at the top a

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ate I

Biceps

les: Shoulder

ed: Dumbbe

Isolation

Technique

incline benc

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your right

d then slowl

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Biceps

les: Shoulder

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Isolation

Technique

incline benc

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up to should

eight back d

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eight back

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each hand.

ur arms han

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each hand.

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Sit on a b

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Stand wit

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return the w

each muscule biceps.

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act at the top

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Biceps

les: None

ed: Dumbbe

Isolation

Technique

ench with y

ur left hand

touching th

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ithout lockin

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dy D

Biceps

les: Shoulder

ed: Dumbbe

Isolation

Technique

h your feet a

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of the mov

ight to the s

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also importa

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(your palm s

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St

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With a s

at your side

exercise one

rds your bod

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n with the o

Instead o

self to move

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ally as you c

le more weig

s your bicep

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Biceps

les: Shoulder

ed: Dumbbe

Isolation

Technique

reacher benc

t your arms

lift. Curl d

starting posi

nt, simply s

ndin

Biceps

les: Shoulder

ed: Dumbbe

Isolation

Technique

oulder widt

s, palms fac

arm at a ti

y. As you cu

e top of the

turn the we

her arm.

f keeping y

naturally thr

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url the weig

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umbb

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ight to the

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movement

t up. This w

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ll Pr

umbbell in e

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same path.

wer.

bell

up a pair

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rotate your

use briefly

tarting posit

mpletely up

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and allowin

ill prevent in

eight to the

ache

ch arm with

and do not

rearms touc

Do not rest

urls

f dumbbells

arm (you wi

forth) curl t

palm forwar

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right and ri

means leanin

g your bac

uries and all

oint where t

your

ove

the

t the

and hold

ll perform

he weight

so that it

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that same

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to sway

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Sit on the

g eachother,

palm is faci

ze your bic

nate between

Do not u

body to movtry not to c

bicep.

ated

Biceps

les: Shoulder

ed: Dumbbe

Isolation

Technique

bench holdi

curl each ar

g in at the t

ep and then

arms until y

e jerky moti

e naturally, brl the weigh

umbb

s, Traps

lls, Flat Benc

g a dumbbel

one at a ti

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return the

ou reach mus

ons or mom

ut keep thet too high to

ll Cu

h

l in each han

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eight to th

cular failure.

ntum to lift

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ls

d. With your

g your wrist

e briefly at t

e starting p

the weights.

control at allhere tension

palms

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Pick up a

dling either s

facing up.

flexed. Paus

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Make sure tetting a com

ever

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Grasp a s

body with

en your abs

ld be standin

in stationary

he dumbbell

the back of

to breathe o

eight during

Keep your

during this

Dum

Forearms

les: None

ed: Dumbbe

Isolation

Technique

dumbbell of

ide. Let you

url the weig

e briefly at t

ue until you

use a full rplete stretch

e Dum

Forearms

les: Biceps

ed: Dumbbe

Isolation

Technique

et of dumbb

pronated g

, look straig

g with your

against you

s either both

your hand to

t as you con

the negative

lbows locke

xercise.

bell

Ben

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the floor an

wrist hang

ht towards y

he top, and t

have reached

ange of motiat the bottom

bbell

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ip. Your pal

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tract and tak

or eccentric

d to your si

rist

h

h

sit on a flat

ff the end of

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en lower th

muscular fa

n by fully flof the move

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hang at ar

ms should b

keep your

width apart.

hout the en

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hase.

des. Your u

url o

bench with y

the bench w

il your fore

weight dow

ilure.

lexing your f ent.

rm Cu

s length in

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houlders ba

Your elbow

ire moveme

t a time so t

er and repe

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per arm sh

ver

our legs

ith your

rms are

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l

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Pick up a

d shoulder-

rds your bo

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body until

each muscul

Utilize arms on ever

ng Du

Forearms

les: None

ed: Dumbbe

Isolation

Technique

pair of dum

idth apart.

dy until yo

osition and

our forearm

ar failure.

full range orep.

bbel

lls

bbells off the

ith your pa

r forearms

then lower t

are fully e

motion by

l Wris

ground and

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are fully fl

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tended. Rep

fully flexing

t Cur

stand with y

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our feet

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Pick up a

wn on the b

knees to ki

lder height, e

ed firmly on

ice and tigh

ause briefly

: Remember

nt injuries a

ment. Also

lower back.

Sta

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pment Need

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er Exercise

Pick up a

feet about s

the dumbbel

eight up st

t. Lower th

ment with t

ular failure.

Make sure

mize muscle

ally by allo

r the weights

d idea. You

the stress aw

Seat

Shoulders

les: Triceps,

ed: Dumbbe

Compound

Technique

pair of dum

ench. Place t

ck the weig

lbows out an

the ground a

, drive the

at the top an

not to lock

nd will also

make sure t

ding

Shoulders (les: Traps

ed: Dumbbe

Isolation

Technique

pair of dum

houlder-widt

ls so that yo

aight out in

e weight ba

e other arm.

not to be to

stimulation

ing your b

. Don't get sl

should also

ay from the f

d Dum

raps

lls, Bench

bells off the

he dumbbell

ts up into t

palms facin

nd your back

eights up str

then return

our elbows

keep the str

keep your

ront

nterior Delt

lls

bbells (using

h apart. Ben

r palms are

front of yo

k down ov

Alternate ba

o strict with

and prevent

ck to lean s

oppy with y

make sure n

ront of your

bbell

ground (usin

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g away from

should be fl

aight overhe

the weights b

out at the to

ss on your

bs tight as t

Dumb

oids)

your legs, n

d both your

acing your b

until it is

r the same

k and forth

your form

stress to y

lightly forw

ur form, but

t to raise th

houlders.

Press

g your legs,

hs, just abo

osition with

your body.

at against th

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ack to the st

p of the mo

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his will min

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ot your back

arms and kn

ody. One ar

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path and pe

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n this exer

ur lower ba

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our feet sho

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imize the str

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Hold du

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with your c

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forward at

ort, and hold

lel to the flo

Do NOT sw

e able to use

umbb

Shoulders (les: Traps, B

ed: Dumbbe

Compound

Technique

bbells, han

part, thumbs

in. Keep yo

eturn to the s

over

Shoulders (les: None

ed: Dumbbe

Isolation

Technique

the waist, p

a dumbbell

r. Repeat for

ing the dum

as much wei

ll Up

nterior Delt

iceps

lls

ing, against

facing in. P

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tarting positi

ater

ear Deltoids

lls

lace your le

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reps and swi

bells up. Ke

ght.

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your upper

ull dumbbell

and out! Ke

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t hand on a

hand with y

tch arms.

p your body

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thighs. Kee

s straight up

ep weights c

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bench for

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dumbbells

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Pri

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edge of a fla

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edge of a fl

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Stand wi

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h your feet

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flat bench,

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feel a com

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nd and wrapa pair of du

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ill add more

iceps recruit

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k

......NEVER

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der pain this

Band

each end ina bench and

resistance to

ment for this

ench.



A D M

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nding uprigh

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ply bend di

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, hold a dum

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bbel

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ll

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right hand at

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ment. Also

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pment Need

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e.

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pair of dum

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h your feet

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nce you reac

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when perforthroughout

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ur left leg

ming thisthe entire

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up a pair of

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lower back

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hamstrings,fully erect.

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h dumbbells

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ed: Dumbbe

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umbbells of

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ly important

se but instea

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bench. Step

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f the ground

er than shou

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nding the hi

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e tension on

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a distance

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nue the moti

t your lowe

all times. In

dy. You mu

the hamstrin

ench. Place

of the first l

flexing the h

of first leg to

from the

izes Quadric

bbel

gs (not your

the dumbbell

your knees

u lower the

n your hams

el a full stre

ary from per

eel a full stre

t stop just sy straight yo

ion until you

back at any

order to keep

st also reme

gs and will

oot of

g and

ip and

floor.

bench

eps.

s

back).

ls with

, bend

eight

trings

tch in

son to

tch in

ort of u will

have

point

your back fl

ber to keep

inimize your

at, really foc

a slight bend

risk of injur

us on stickin

in your knee

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knee

and

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of du

ary Muscle:

ndary Musc

pment Need

anics Type

er Exercise

bbell deadlif

Stand in

umbbells do

s and torso u

our head in

umbbells ne

reat exercise

tand

ary Muscle:

ndary Musc

pment Need

anics Type

er Exercise

Place tw

bells are not

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ing an exerci

sing your ar

ly stand up o

ay to perfor

recruit the g

escend unde

bell and one

mbbells in y

Dum

Legs

les: Back, Tr

ed: Dumbbe

Compound

Technique

s are very si

n upright p

n toward th

ntil your reac

a neutral pos

r your sides.

for developi

ng Du

Calves (Gas

les: None

ed: Dumbbe

Isolation

Technique

dumbbells

circular bec

umbbells fore entire ball

e bike for b

ms to lift y

n the balls o

this exercis

strocnemius

r control. Th

leg at a time

our hand if y

bbell

aps, Forearm

lls

ilar to dum

sition while

e floor by fir

h the floor o

ition through

Don’t let th

ng your legs

bbel

trocnemius a

lls

on the floor

use you do n

this exerciseof your feet

lance. It is i

ur bodywei

your feet co

with either

muscle. Go

is exercise c

. To add resi

u can keep y

Deadl

s, Rhomboid

bell squats.

holding dum

st sitting you

just slightly

out the mov

m swing out

nd back.

l Calf

nd the Soleus

side by sid

ot want the

. Step onto. In the exam

portant that

ht. To com

ntracting you

ent knees or

s high as yo

n also be pe

tance you ca

our balance.

ft

, Glutes

bbells at you

r hips back,

above. Keep

ment. Make

in front of y

Raise

)

. Make sure

to roll. It is

he handle ople the train

you do not c

plete a repei

r calf muscle

straight kne

can on each

formed with

n even hold

r sides. Low

hen bend yo

your back fl

sure you ke

our body. Th

the

best

thee is

heat

ition

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s to

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set

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each

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back

strai

leg

grou

right

with

Tip:

perf

abs

com

mom

ary Muscle:

ndary Musc

pment Need

anics Type

er Exercise

Step onto

ntire balls o

something

ise bike for

one could si

o not cheat

ition simply

les. It is oka

s to fully rec

rep and desc

Bac

ary Muscle:

ndary Musc

pment Need

anics Type

er Exercise

Pick up a

. Stand wit

ht, head up

nd lunge do

nd. Once yo

leg until yo

your left leg

It is very i

rming this e

tight throug

lete control

entum. Be c

Donk

Calves (Gas

les: None

ed: Dumbbe

Isolation

Technique

the handle

f your feet.

for support.

alance. This

on your lo

y using you

stand up on

to perform

ruit the gast

nd under co

ward

Quads

les: Hamstrin

ed: Dumbbe

Compound

Technique

pair of dumb

your feet

and abs tigh

wn toward t

u reach the

are in a sta

and continue

portant that

ercise. Mak

out the ent

of the weig

reful not to h

y Cal

trocnemius a

lls

f the dumbb

ean forward

In this exa

exercise is c

er back to a

r arms to lift

the balls of

his exercise

ocnemius m

ntrol.

Dumb

gs, lower ba

lls

bells off the

bout should

, take a larg

e floor until

ottom, driv

nding positi

alternating u

you maintai

sure to keep

ire moveme

ts rather th

it your knees

Rais

nd the Soleus

ells or any r

at a 90-deg

ple the tra

alled a donke

d resistance.

your bodywe

your feet c

with either b

scle. Go as

ell L

k, Glutes

round using

r-width apa

step backw

l your left le

your body

n. Perform t

ntil you reac

proper for

your back s

nt. Also re

n using jerk

on the grou

)

aised platfor

ree angle an

inee is hold

y calf raise b

It is import

ight. To com

ntracting yo

nt knees or s

high as you

nges

your legs (n

rt. With you

ard with you

g is parallel

back up wit

he same mo

muscular fa

at all times

raight, head

ember to s

y motions o

d.

with

d hold

ing an

ecause

nt that

plete a

ur calf

traight

can on

t your

r back

r right

to the

h your

ement

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when

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right

Hold

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your

moti

weig

ne-Le

ary Muscle:

ndary Musc

pment Need

anics Type

er Exercise

Pick up a

ny type of p

is near some

ame foot (if

foot) on the

on to somet

hen move t

eze your calion. Repeat t

Make sur

knee joint.

n by fully e

ht.

ged D

Calves

les: None

ed: Dumbbe

Isolation

Technique

dumbbell in

latform as lo

hing that yo

you are hold

edge of the

hing with yo

e weight by

at the top, pe motion fo

to keep a sl

s with all c

xtending an

umbb

lls, platform

one hand a

ng as it allo

u can hold o

ing the dum

platform wit

ur opposite h

coming up

ause brieflyeach leg.

ight bend in

alf exercises,

flexing you

ll Ca

d stand on t

s you to pe

nto for supp

bell in your

h your heel

and in order

on your toe

nd then retu

our leg in or

make sure t

r calves as y

f Rais

he platform

form a full

rt). Place th

right hand,

anging off t

to support y

as high as

n back to the

der to avoid

o use a full

ou lift and l

es

you can

alf raise

e ball of

use your

he edge.

ur body

ou can.

starting

stressing

range of

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Tip:

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Pro

sure

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body

with

will

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mov

perf

Tip:

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stick

okay

sligh

ary Muscle:

ndary Musc

pment Need

anics Type

er Exercise

Grab a se

. Shrug sho

r slowly and

Don't make

ht up, as thi

ht straight u

bending you

ary Muscle:

ndary Musc

pment Need

anics Type

er Exercise

Starting

to flatten yo

ld be placed

weight on y

your left ar

ontract your

close to y

ment. You

rm a set with

It is very i

rm this exer

ing your but

to move nat

tly as you lif

Du

Traps

les: Shoulder

ed: Dumbbe

Isolation

Technique

t of dumbells

lders in an

repeat.

the mistake

could lead

p and down.

elbows.

ne Ar

Mid-Back,

les: Lower B

ed: Dumbbe

Isolation

Technique

y putting yo

r back as it

nice and wid

ur left leg r

with your p

back muscl

ur body an

on't want t

the other ar

portant that

ise as this c

out and ke

rally throug

the weight.

bbel

s, Upper bac

lls

. Hold them

upward mov

of rolling y

to an injury.

Try to keep

m Dum

ats (Latissi

ack (Erector

lls, Bench

ur right knee

should be p

to offer bal

ather on you

alm facing i

s rowing the

try to keep

twist your

.

you do not

ould easily l

ping a nice

hout the exer

Shru

with your pa

ement contr

our shoulder

Instead, you

your arms

bbell

us Dorsi)

pinae), Bice

and right h

rallel with t

nce. You sh

r right arm.

ward toward

weight up to

your should

entire body

ound out yo

ad to an inj

rch in your

cise and allo

g

lms facing in

cting your t

s back as y

should sim

ompletely s

Row

ps

nd on a ben

e floor. You

ould feel mo

Next grip a

your body.

your side. K

ers square d

to cheat. S

ur lower bac

ury. Instead,

lower back.

your back

toward your

rap muscles.

u shrug the

ly shrug the

raight rather

h. Make

r left leg

t of your

dumbbell

Now you

eep your

uring the

itch and

k as you

focus on

It is also

o rise up



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Note

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Pri

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at th

over

they

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Tip:perf

stick

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up sl

ary Muscle:

ndary Musc

pment Need

anics Type

er Exercise

) You will

) Lie on yo

) Hold the

to keep y

: This exerci

can position

o Ar

ary Muscle:

ndary Musc

pment Need

anics Type

er Exercise

Stand wit

e waist wit

and grip. B

touch your

bells but do

It is very imrm this exer

ing your butt

to move nat

ightly as you

Dumb

Lats & Pect

les: Shoulder

ed: Dumbbe

Compound

Technique

be performin

ur back with

weight in yo

ur wrists an

se can also b

our feet on

Dum

(Pro

Mid-Back (

les: Lower B

ed: Dumbbe

Compound

Technique

h feet should

your head

bending y

upper abdo

not let them

portant thatise as this c

out and kee

urally throug

lift the weig

ell P

rals

s, Triceps

lls, Bench

g this exercis

your head at

r hands, arm

arms from f

e done with t

he bench or

bell

nated

homboids),

ack (Erector

lls, Bench

er width apa

up and gras

ur arms, lift

inals. Reve

ouch the flo

ou do not ruld easily le

ping a nice a

hout the exe

t.

llove

e on a flat be

the edge of t

s extended a

lexing. Do n

wo dumbbell

n the floor f

ow - O

Grip

Lats (Latissi

pinae), Bice

rt and a ben

p a pair of

the dumbb

rse the mov

r until after

und out youad to an inju

rch in your l

rcise and all

r

nch.

e bench.

bove your ch

t lock your e

ls. One in ea

r more stabi

verh

us Dorsi)

ps

in the knee

dumbbells

lls straight

ment to lo

our last rep.

r lower back ry. Instead, f

wer back. It

w your back

est. Try

lbow.

h hand.

lity.

nd

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ith an

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er the

as youocus on

is also

to rise



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Equi

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Pro

dum

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mov

Twi

ary Muscle:

ndary Musc

pment Need

anics Type

er Exercise

Fully ext

bell to arm

rd. Keep he

ment.

ting

Mid-Back (

les: Lower B

ed: Dumbbe

Compound

Technique

nd arm at b

it area while

ad up and b

umbb

homboids),

ack (Erector

lls, Bench

ottom with

twisting du

ack straight.

ll Ro

Lats (Latissi

pinae), Bice

alms facing

bbell until

Squeeze ba

w

us Dorsi)

ps

to rear. Pull

palms facing

k at top of

dumbbell workouts

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