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Dumbbell exercises form an integral part of most
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such as maximal strength, hypertrophy or muscle
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Free weights such as dumbbells activate smaller
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Boxing Training The other advantage dumbbell exercises have This eye-opening guide reviews the
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Marathon Training Exercises By Muscle Group

Name:
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The dumbbell exercises below have been divided
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ABOUT PHIL
Volleyball Training repetitions you choose.
Wrestling Training For sample weight training programs that focusIt'soncrucial that you
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Chest Dumbbell Exercises and my credentials...
you can do that here...
Flat Chest Presses
1. Lying flat on
benc h, hold the RSS FEED
dumbbells directly
above chest, arms
extended. [?] Subscribe To This
2. Lower dumbbells Site
to chest in a
controlled manner.
3. Press dumbbells
back to starting
position and repeat.
4. Avoid locking
elbows.

Incline Chest Presses

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

Flat Chest Flies

1. Lying flat on
benc h, hold
dumbbells directly
above chest.
2. Bend elbows
slightly and maintain
throughout the
exercise.
3. Open arms to
sides. Elbows should
remain 'locked' in a
slightly flexed
position.
4. When upper arms are parallel to floor, return
the weights to the starting position and repeat.

Incline Chest Flies

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

Shoulder Dumbbell Exercises

Seated Shoulder Presses

1. Sit upright on
benc h with
dumbbells over
head. Make sure
back is flat.

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not 2. Lower
dumbbells slowly to
shoulders.
3. When arms are at
90 degrees, press
the dumbbells bac k
up and repeat.

Lateral Raises
1. Stand upright,
knees slightly bent,
shoulder width
apart, holding
dumbbells at sides.
2. 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
benc h, 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. Raise one
dumbbell direc tly in
front of you.
3. When arm is
parallel to ground
lower dumbbell
slowly back. Repeat
with the other arm.

Back Dumbbell Exercises

Dead Lifts
1. Stand upright,
feet shoulder width
apart, knees slightly
bent.
2. Bend lower back
and knees to lower
the weights down
your legs. Back
must remain flat,
lower back should
be arched inwards
slightly. Keep head
up throughout exercise.
3. Stand upright using lower back and legs,
maintaining flat back and keeping your head up.

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Single Arm Row
1. Stand upright
next to bench.
Place one knee and
hand on bench.
Upper body should
be parallel to floor.
2. Hold one
dumbbell with arm
extended.
3. Raise dumbbell up
to your midsection
keeping back still
throughout movement.
4. 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
inc lined bench. Hold
two dumbbells and
let arms hang down.
2. Pull dumbbells up
towards chest.
3. Slowly lower
dumbbells back
down and repeat.

Trapezius Dumbbell Exercises

Upright Rows
1. Stand upright,
feet shoulder width
apart, knees slightly
bent.
2. Keeping
dumbbells close to
body, raise them to
chin.
3. Hold for a count
of 2 and slowly
lower to start
position and repeat.

Shrugs
1. Stand upright,
feet shoulder width
apart, knees slightly
bent.
2. Keeping arms
straight 'shrug'
shoulders as high as
possible and hold for
a count of 3.
3. Relax and repeat.
4. Do not roll
shoulders
backwards as you shrug up.

Biceps Dumbbell Exercises

Decline Seated Bicep Curls

1. Adjust bench to
a 45 degree incline.
2. Hold dumbbells at
sides. Arms should
be fully extended.
3. Keep elbows

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close to body and
curl weight up by
bending elblows.
4. Slowly lower
dumbbells and
repeat.

Hammer curls
1. Stand upright
with dumbells at
sides.
2. Turn palms
inward so they face
body.
3. Curl dumbbells up
slowly keeping your
elbows close to
sides.

Preacher Curls
1. Set bench so
back rest is approx
45 degrees.
2. Stand behind the
benc h. Holding
dumbbell rest back
of upper arm on
back rest, arm fully
extended.
3. Keep back of
upper arm against
back rest and curl
dumbbell up towards face.
4. Slowly lower dumbbell until arm is not quite fully
extended and repeat for desired number of reps
before switching arms.

Concentration Curls
1. Sit on edge of
benc h with feet flat
on the floor.
2. Holding dumbbell
place elbow on
inside of thigh, just
above knee.
3. Curl dumbbell up
towards your face.
Do not swing back
as you lift the
weight.
4. Slowly lower the weight and repeat for desired
number of reps before switching arms.

Triceps Dumbbell Exercises

Overhead Triceps Extensions

1. Stand upright,
feet shoulder width
apart.
2. Hold dumbbell
direc tly 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.

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Hold dumbbells
direc tly above c hest
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. Extend elbow so entire arm is parallel to
ground.
4. Slowly return to start position and repeat for
desired number of reps before changing arms.

Leg Dumbbell Exercises

Half Squats
1. Holding dumbbells
at sides, stand
upright with your
feet shoulder width
apart.
2. Bend from knees
until thighs are
almost parallel to
the ground (avoid
letting knees turn
inwards).
3. Keep back flat,
lower back slightly arched inwards and head up.
4. Return to upright position and repeat.

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

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Calf Dumbbell Exercises

Single Leg Calf Presses

1. Set the back rest to upright position. Holding
dumbbell in one hand at side, place other hand on
top of bench for support.
2. Stand on one foot on edge of bench frame.
3. Stand up on tip toe using free hand to balanc e
yourself. Do not to push yourself up with your
hand.
4. Slowly lower yourself to the ground and repeat
for desired number of reps before c hanging legs.

Seated Calf Raises

1. Sit on the edge of the
benc h, feet flat on the floor
about 12 inches apart.
2. Rest dumbells on thighs
while keeping hold of them.
3. While staying seated
raise heels by just using
toes.
4. Lower your heels to the
ground and repeat.

How To Put These Dumbell

Exercises To Best Use

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two), you need a scientifically proven training
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