Dumbbell Exercises

 Dumbbell Exercises

Here now is a list of some of the best dumbbell-only movements.
(Note: Some of the exercises below will of course require some type of bench)

Chest

• flat bench dumbbell press
• incline bench dumbbell press
• decline bench dumbbell press
• dumbbell flyes (flat/incline/decline bench)

Back

• deadlifts
• single arm bent over rows
• double arm bent over rows
• chest supported rows

Biceps

• standing dumbbell curls
• seated dumbbell curls
• incline dumbbell curls
• preacher curls (if you have a preacher curl bench)
• concentration curls
• hammer curls

Triceps

• overhead triceps extensions (single or double arm)
• dumbbell skull crushers (flat, incline or decline bench)
• triceps kickbacks
• close grip bench press

Shoulders

• seated dumbbell press (can also be done standing)
• arnold press
• front raises
• lateral raises

Quads

• squats
• lunges
• split squats
• step ups

Hamstrings

• Romanian deadlifts
• stiff legged deadlifts

And then there’s stuff like dumbbell shrugs, calf raises, and weighted crunches or side bends for abs. See, I told you there was more than enough exercises for a person to create a perfectly effective workout routine using only dumbbells.
Sample Dumbbell Workout Routine

Day 1: Chest, Shoulders, Triceps  

• flat bench dumbbell press – 4 sets
• incline dumbbell flyes – 3 sets
• dumbbell shoulder press – 3 sets
• lateral raises – 3 sets
• dumbbell skull crushers – 3 sets

Day 2: Back, Biceps 10-12 reps

• bent over dumbbell rows – 4 sets
• pull ups or chin ups (assuming you can find a bar to do them on, otherwise single arm dumbbell rows with your elbows tucked close to your sides) – 3 sets
• dumbbell shrugs – 3 sets
• dumbbell curls – 3 sets

Day 3: Quads, Hamstrings, Calves

• split squats – 4 sets
• Romanian deadlifts – 4 sets
• lunges – 3 sets
• single leg standing calf raises – 5 sets

There’s a pretty simple and extremely effective dumbbell workout routine for anyone looking to build muscle, lose fat or improve their body in any way.

Now Put It All To Use!