Lifting Dumbbells
Exercise Name
.
Muscles Trained
.
Description and Precautions
.
Bicep Curl
.
Biceps
.
Stand with feet shoulder-width apart, hold dumbbells at sides, curl weights up to shoulders. Avoid swinging weights
.
Hammer Curl
.
Biceps
.
Stand with feet shoulder-width apart, hold dumbbells with neutral grip, curl weights up. Avoid swinging weights
.
Tricep Kickback
.
Triceps
.
Lean forward, keep back flat, extend dumbbell behind you. Avoid using too much weight
.
Overhead Tricep Extension
.
Triceps
.
Hold a dumbbell with both hands, extend arms overhead, lower behind head. Keep elbows close to ears
.
Shoulder Press
.
Shoulders
.
Sit or stand, press dumbbells overhead. Keep back straight, avoid arching
.
Arnold Press
.
Shoulders
.
Hold dumbbells in front of chest, rotate palms as you press overhead. Avoid arching back
.
Lateral Raise
.
Shoulders
.
Stand with feet shoulder-width apart, raise dumbbells to the sides. Avoid lifting too high
.
Front Raise
.
Shoulders
.
Stand with feet shoulder-width apart, raise dumbbells in front of you. Avoid swinging weights
.
Bent-over Reverse Fly
.
Rear Delts
.
Bend over, raise dumbbells out to the sides. Keep back flat, avoid swinging
.
Shrug
.
Traps
.
Stand with feet shoulder-width apart, shrug shoulders upwards. Avoid rolling shoulders
.
Chest Press
.
Chest
.
Lie on bench, press dumbbells upwards. Keep wrists straight, avoid arching back
.
Chest Fly
.
Chest
.
Lie on bench, open arms wide then bring together. Keep slight bend in elbows
.
Pullover
.
Chest, Back
.
Lie on bench, hold dumbbell with both hands, lower behind head then pull back up. Avoid arching back
.
Goblet Squat
.
Legs
.
Hold a dumbbell close to chest, squat down. Keep back straight, knees behind toes
.
Lunge
.
Legs
.
Step forward into a lunge, hold dumbbells at sides. Keep knee behind toes, avoid leaning forward
.
Bulgarian Split Squat
.
Legs
.
Place rear foot on bench, squat down with front leg. Keep knee behind toes
.
Romanian Deadlift
.
Hamstrings, Glutes
.
Hold dumbbells, hinge at hips, lower weights towards ground. Keep back flat
.
Sumo Squat
.
Legs, Glutes
.
Stand with feet wide apart, hold dumbbell in both hands, squat down. Keep back straight, knees behind toes
.
Calf Raise
.
Calves
.
Hold dumbbells at sides, raise heels. Keep knees straight
.
Step-Up
.
Legs, Glutes
.
Step onto a bench, hold dumbbells at sides. Drive through heel, avoid leaning forward
.
Row
.
Back
.
Bend over, pull dumbbell towards hip. Keep back flat, avoid twisting
.
Single-arm Dumbbell Row
.
Back
.
Place one hand on bench, pull dumbbell towards hip. Keep back flat, avoid twisting
.
Renegade Row
.
Back, Core
.
Start in plank position, row dumbbells. Keep core tight, avoid rotating hips
.
Bent-over Row
.
Back
.
Bend over, pull dumbbells towards hips. Keep back flat, avoid rounding
.
Upright Row
.
Shoulders, Back
.
Stand with feet shoulder-width apart, pull dumbbells to chest. Keep elbows above wrists
.
Deadlift
.
Legs, Back
.
Hold dumbbells in front of thighs, hinge at hips to lower weights. Keep back flat
.
Swing
.
Legs, Back
.
Swing dumbbell between legs, then up to shoulder height. Keep back straight
.
Clean and Press
.
Full Body
.
Lift dumbbells to shoulders, press overhead. Keep core tight, avoid arching
.
Push Press
.
Shoulders, Legs
.
Dip knees, press dumbbells overhead. Avoid arching back
.
Snatch
.
Full Body
.
Squat down, lift dumbbell explosively overhead. Keep core tight
.
Lying Dumbbell Extension
.
Triceps
.
Lie on bench, extend dumbbells above chest, lower towards head. Keep elbows stable
.
Concentration Curl
.
Biceps
.
Sit, curl dumbbell with one arm. Keep elbow stationary
.
Incline Dumbbell Press
.
Chest
.
Lie on incline bench, press dumbbells upwards. Keep wrists straight
.
Incline Dumbbell Fly
.
Chest
.
Lie on incline bench, open arms wide then bring together. Keep slight bend in elbows
.
Bench Press
.
Chest
.
Lie on bench, press dumbbells upwards. Keep wrists straight, avoid arching back
.
Reverse Grip Bent-over Row
.
Back
.
Bend over, pull dumbbells towards hips with palms facing up. Keep back flat
.
High Pull
.
Shoulders
.
Pull dumbbells to chest, then extend overhead. Keep core tight
.
Single-leg Deadlift
.
Hamstrings, Glutes
.
Stand on one leg, lower dumbbells to floor. Keep back flat, avoid twisting
.
Thruster
.
Full Body
.
Squat down, press dumbbells overhead as you stand. Keep core tight
.
Windmill
.
Core
.
Hold dumbbell overhead, lean to one side. Keep core tight
.
Punch
.
Shoulders, Chest
.
Punch forward with dumbbells. Keep core tight, avoid locking elbows
.
Wood Chop
.
Core
.
Swing dumbbell diagonally across body. Keep core tight
.
Russian Twist
.
Core
.
Sit on ground, twist torso with dumbbells. Keep back straight
.
Sit-Up
.
Core
.
Lie on ground, hold dumbbells on chest, sit up. Avoid using momentum
.
Side Bend
.
Obliques
.
Stand with dumbbell at side, lean sideways. Keep core tight
.
Curl to Press
.
Biceps, Shoulders
.
Curl dumbbells, then press overhead. Keep core tight
.
Front Squat
.
Legs
.
Hold dumbbells at shoulders, squat down. Keep back straight, knees behind toes
.
Rear Lunge
.
Legs
.
Step back into a lunge, hold dumbbells at sides. Keep knee behind toes
.
Step-down
.
Legs
.
Step down from a raised platform, hold dumbbells at sides. Control descent
.
Toe Touch
.
Core, Legs
.
Lie on back, lift legs, reach towards toes with dumbbells. Keep core tight
.
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