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Dumbbell Workout Exercises

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  Dumbbell Exercises | Workouts | Muscle Menu

Dumbbell Workout Exercises Anatomy

This is a complete list/menu of Dumbbell exercises for men or women. If you need to discuss how to perform these Dumbbell exercises please post them in our Exercise Forum under the heading of the exercise.

Dumbbell Exercises

Dumbbell exercises great for intermediate or advanced workouts as they not only have a fluid movement (compared to machines) but they are great for variety into any workout plan. Dumbbell exercises are focused on gravity and should be combined with cables, bodyweight and machines for a varied workout routine. You can also purchase magnets that go on the sides of dumbbells to help increase the weight by 2.5 pounds instead of jumping up by 5 pounds. This 'progressive overload principle' will help you lift a heavier weight.
PictureName of ExerciseMuscle Groups
Exercise Ball Abdominal Russian Twists - Dumbbell ExerciseExercise Ball Abdominal Russian Twists- Dumbbell Exercise: This is an advanced abdominal exercise that is performed by starting with a dumbbell above your head with your arms in a locked position. With your hips up and the ball in the mid...Abdominal, Abs, Stabilizers, Dumbbells, Exercise Ball, Swiss Ball, Core Strength, Torso, Upper Body, Freeweight,
Back Dumbbell Row - Dumbbell ExerciseBack Dumbbell Row- Dumbbell Exercise: Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping...Back, Biceps Brachii, Dumbbells, Exercise Ball, Swiss Ball, Rhomboids, Latissimus Dorsi, Freeweight, Compound, Upper Body,
One Arm Row - Dumbbell ExerciseOne Arm Row- Dumbbell Exercise: While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo...Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Dumbbell, Compound, Upper Body,
Dumbbell Bent Over Row - Dumbbell ExerciseDumbbell Bent Over Row- Dumbbell Exercise: Stand with your knees bent and your torso at a 60 degree angle. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblad...Back, Rhomboids, Latissimus Dorsi, Brachialis, Arms, Dumbbell, Compound, Upper Body,
Reverse Curls - Dumbbell ExerciseReverse Curls- Dumbbell Exercise:
Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ...		Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbbell, Dumbbell, Upper Body,
Concentration Curls - Dumbbell ExerciseConcentration Curls- Dumbbell Exercise: Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r...Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,
Dumbbell Curls - Dumbbell ExerciseDumbbell Curls- Dumbbell Exercise: This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou...Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,
Hammer Curls - Dumbbell ExerciseHammer Curls- Dumbbell Exercise:
While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ...		Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,
Dumbbell Ball Preacher Bicep Isolation Curl - Dumbbell ExerciseDumbbell Ball Preacher Bicep Isolation Curl- Dumbbell Exercise: Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus...Biceps Brachii, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Arms, Brachialis, Forearms, Upper Body, Freeweight,
2121's- Dumbbell Exercise:
Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th...		Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,
Incline Dumbbell Curls - Dumbbell ExerciseIncline Dumbbell Curls- Dumbbell Exercise:
Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows...		Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,
Reverse Dumbbell Incline Curls - Dumbbell ExerciseReverse Dumbbell Incline Curls- Dumbbell Exercise:
Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y...		Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,
Dumbbell Calf Exercise Ball Raises - Dumbbell ExerciseDumbbell Calf Exercise Ball Raises- Dumbbell Exercise: This dummbell calf raise exercise can be performed by sitting on a ball with your knees at a 90 degree bend. Now raise your heels using your calves to push off until you are at a ...Calf, Gastrocnemius, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Lower Body, Freeweight, Home,
Dumbbell Calf Raises with Exercise Ball - Dumbbell ExerciseDumbbell Calf Raises with Exercise Ball- Dumbbell Exercise: Begin the dumbbell calf exercise ball raises by putting a stability ball infront of your chest holding onto dumbbells. Now lean against the ball and extend upwards with your calf ...Calf, Gastrocnemius, Isolation, Exercise Ball, Dumbbell, Freeweight, Stability Ball,
Dumbbell FlyDumbbell Fly's- Dumbbell Exercise: While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ...Chest, Anterior Deltoid ,Shoulder, Shoulders, Arms, Isolation, Dumbbell, Bench, Upper Body,,
Incline Exercise Ball Flyes - Dumbbell ExerciseIncline Exercise Ball Flyes- Dumbbell Exercise: Incline Ball Flyes can be performed by lying as you would during a ball crunch and then slowly lower your bum so that your upper shoulder blades are on the edge of the ball. Now w...Chest, Isolation, Home, Dumbbells, Exercise Ball, Swiss Ball, Freeweights,
Incline Flyes - Dumbbell ExerciseIncline Flyes- Dumbbell Exercise:
While lying on an incline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov...		Chest, Pectoralis Major, Isolation, Dumbbell, Upper Body,
Decline Flyes - Dumbbell ExerciseDecline Flyes- Dumbbell Exercise:
While lying on an decline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov...		Chest, Pectoralis Major, Isolation, Dumbbell, Upper Body,
Decline Press - Dumbbell ExerciseDecline Press- Dumbbell Exercise:
Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at above the shoulder line with palms facing forward. Press the dumbbells forward until they ...		Chest, Pectoralis Major, Triceps, Dumbbell, Compound, Upper Body,
Ball Incline Dumbbell Press - Dumbbell ExerciseBall Incline Dumbbell Press- Dumbbell Exercise: Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee...Chest, Pectorialis Major, Triceps, Anterior Deltoids, Arms, Shoulder, Shoulders, Dumbbell, Upper Body,
Dumbbell Pullovers - Dumbbell ExerciseDumbbell Pullovers- Dumbbell Exercise:
Lie down with your upper back across a bench and your body perpendicular to the bench. Have your arms extended above your chest and holding a dumbbell with both hands. While ...		Chest, Rib Cage, Pectoralis Major, Dumbbell, Compound, Upper Body, Serratus Anterior,
Exercise Ball Dumbbell Chest Pullovers - Dumbbell ExerciseExercise Ball Dumbbell Chest Pullovers- Dumbbell Exercise: Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ...Chest, Serratus Anterior, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Home, Isolation, Freeweight, Upper Body,
Dumbbell Flat Bench Chest Press - Dumbbell ExerciseDumbbell Flat Bench Chest Press- Dumbbell Exercise: This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree...Chest, Triceps, Anterior Deltoid, Front Shoulder, Dumbbell, Bench, Upper Body, Freeweight, Home, Compound,
Incline Dumbbell Press - Dumbbell ExerciseIncline Dumbbell Press- Dumbbell Exercise: Lower the dumbbells down to the level of your body. (as shown) Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult b...Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Dumbbell, Freeweight, Upper Body,
Wrist Curls - Dumbbell ExerciseWrist Curls- Dumbbell Exercise:
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl...		Forearm, Isolation, Barbell, Dumbbell, Upper Body, Freeweight,
Standing Wrist Curls - Dumbbell ExerciseStanding Wrist Curls- Dumbbell Exercise:
Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th...		Forearm, Isolation, Barbell, Dumbbell, Upper Body, Freeweight,
Walking Lunges - Dumbbell ExerciseWalking Lunges- Dumbbell Exercise: To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the...Legs, Rectus Femoris, Thigh, Hamstrings, Quadricep, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,
Jump Squat - Dumbbell ExerciseJump Squat- Dumbbell Exercise: To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing ...Lower Body, Quadricep, Hamstrings, Butt, Gluteus Maximus, Rectus Femoris, Calf, Gastrocnemius, Dumbbells, Freeweight,
Shrugs - Dumbbell ExerciseShrugs- Dumbbell Exercise: While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position...Neck, Trapezius, Isolation, Dumbbell, Upper Body,
Dumbbell Side Bends - Dumbbell ExerciseDumbbell Side Bends- Dumbbell Exercise: While standing with one both arms at your side grab a dumbbell with one arm and then lower the weight as shown. Now with your obliques raise the weight to until you are crouched o...Obliques, Abdominal, Belly, Stomach, Dumbbell, Isolation, Upper Body,
Split Lunge on the Ball - Dumbbell ExerciseSplit Lunge on the Ball- Dumbbell Exercise: Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo...Quadricep, Rectus Femoris, Thigh, Gluteus Maximus ,Hamstrings, Butt, Legs,, Dumbbell, Compound, Lower Body,
Rotator Cuff - External Rotation Dumbbells - Dumbbell ExerciseRotator Cuff - External Rotation Dumbbells - Dumbbell Exercise: Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the f...Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Bench, Rehab,
Rotator Cuff - Internal Rotation - Dumbbell ExerciseRotator Cuff - Internal Rotation- Dumbbell Exercise: Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulde...Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Bench, Rehab,
Rotator Cuff - Dumbbell ExerciseRotator Cuff - Dumbbell Exercise: Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent and slowly raise y...Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Bench, Rehab, Exercise Band,
Rotator Cuff - Dumbbell ExerciseRotator Cuff - Dumbbell Exercise: In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45° angle). (Hin...Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Deltoid, Bench, Rehab,
Dumbbell Lateral Inline Shoulder Raise - Dumbbell ExerciseDumbbell Lateral Inline Shoulder Raise- Dumbbell Exercise: This dumbbell isolation shoulder exercise can be performed by lying on an incline bench with your upper body and one foot on the ground. Now with one hand holding a dumbbell and d...Shoulder, Deltoid, Middle Shoulder, Lateral Deltoid, Isolation, Bench, Dumbbell, Incline, Posterior Deltoid, Rear Deltoid, Upper Body, Freeweight, Home,
Incline Front Raises - Dumbbell ExerciseIncline Front Raises- Dumbbell Exercise:
lie face down on a 45 degree incline bench holding a dumbbell in each hand. Allow your arms to hangdirectly below your shoulders. Raise your arms forward until they are paral...		Shoulder, Shoulders, Anterior Deltoid, Isolation, Dumbbell, Upper Body,
Arnold Press - Dumbbell ExerciseArnold Press- Dumbbell Exercise: The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbell...Shoulder, Shoulders, Anterior Deltoid, Triceps, Medial Deltoid, Compound, Dumbbell, Arms, Upper Body,
Front Raises - Dumbbell ExerciseFront Raises- Dumbbell Exercise: Start with the weight at your side, and again sit comfortably with a ninety degree angle in your knees and keep your head and back straight. Now keeping a slightly bent arm and pa...Shoulder, Shoulders, Anterior Deltoids, Isolation, Dumbbell, Upper Body,
Dumbbell Press or Shoulder Press - Dumbbell ExerciseDumbbell Press or Shoulder Press- Dumbbell Exercise: This seated front dumbbell press is performed on a bench by sitting vertical with dumbbells in both hands. Start with the dumbbells as shown in a 90 degree position. Raise and pr...Shoulder, Shoulders, Deltiods, Triceps, Anterior Deltiod, Front Shoulder, Lateral Shoulder, Lateral Deltiod, Medial Deltiod, Dumbbell, Bench, Seated, Upper Body, Freeweights, Compound,
Dumbbell Incline Lateral Raises - Dumbbell ExerciseDumbbell Incline Lateral Raises- Dumbbell Exercise: Incline side raises or Lateral Incline side raises are performed seated on an incline bench with dumbbells in hand and palms ALWAYS facing the floor. Slowly bring the weight up un...Shoulder, Shoulders, Medial Deltoid, Dumbbell, Upper Body, Freeweight, Bench, Isolation,
Reverse Overhead Dumbbell Laterals - Dumbbell ExerciseReverse Overhead Dumbbell Laterals- Dumbbell Exercise:
Sit down on a bench. Grasp a dumbbell in each hand and extend your arms until they are parallel with the floor and palms up. Keep a slight bend in the arms. Slowly lift your...		Shoulder, Shoulders, Medial Deltoid, Isolation, Dumbbell, Upper Body,
Side Raises - Dumbbell ExerciseSide Raises- Dumbbell Exercise: Kneeling down with the cable behind your body, keeping your head and back straight, raise the weight to your side with a slight bend in your arm (until it is level with the ground)...Shoulder, Shoulders, Medial Deltoids, Isolation, Dumbbell, Upper Body, Cable,
Rear Raises (On the Ball) - Dumbbell ExerciseRear Raises (On the Ball)- Dumbbell Exercise: With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm...Shoulder, Shoulders, Posterior Deltoids, Rear Deltoids, Isolation, Dumbbell, Upper Body,
Dumbbell Power Cleans - Dumbbell ExerciseDumbbell Power Cleans- Dumbbell Exercise: Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...Thigh, Gluteus Maximus, Deltoids, Biceps Brachii, Quadricep, Butt, Shoulder, Shoulders, Arms, Dumbbell, Compound, Upper Body, Lower Body,
Lunges - Dumbbell ExerciseLunges- Dumbbell Exercise: Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by...Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Dumbbell, Compound, Lower Body,
Step Ups - Dumbbell ExerciseStep Ups- Dumbbell Exercise: Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l...Thigh, Legs, Hamstrings, Compound, Calves, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,
Dumbbell Upright Trapezius Row - Dumbbell ExerciseDumbbell Upright Trapezius Row- Dumbbell Exercise: To perform the neck exercise: Dumbbell upright row grab a pair of dumbbells with your palms facing you and bring your arms upwards as close to your body as you can. Now make sure ...Trapezius, Neck, Dumbbell, Freeweight, Upper Body, Home, Isolation,
Lying Dumbbell Skullcrushers - Dumbbell ExerciseLying Dumbbell Skullcrushers- Dumbbell Exercise: Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball. With your hips raised parallel to the floor and your elbows perpind...Tricep, Isolation, Exercise Ball, Swiss Ball, Upper Body, Freeweight, Dumbbells, Home, Stabilizers,
One Arm Dumbbell Tricep Extension on a Ball - Dumbbell ExerciseOne Arm Dumbbell Tricep Extension on a Ball- Dumbbell Exercise: Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart...Tricep, Isolation, Stability Ball, Exercise Ball, Swiss Ball, Dumbbell, Arms, Upper Body,
Dumbbell Stability Ball Seated Tricep Extension - Dumbbell ExerciseDumbbell Stability Ball Seated Tricep Extension- Dumbbell Exercise: Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now...Tricep, Stability Ball, Exercise Ball, Dumbbell, Isolation, Home, Arms, Upper Body,
Tricep Kickbacks - Dumbbell ExerciseTricep Kickbacks- Dumbbell Exercise: Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety de...Triceps, Arms, Isolation, Dumbbell, Upper Body,
Overhead Tricep Extentions - Dumbbell ExerciseOverhead Tricep Extentions- Dumbbell Exercise: Start with a dumbbell behind your head (as shown). Keeping your back and head straight, raise the weight above your head without locking out your elbows. Now lower the weight to ...Triceps, Arms, Isolation, Dumbbell, Upper Body,



Dumbbell Stretches and Flexibility Exercises
ImageName of Stretch/Flexibility ExerciseMuscle Group
Chest and Bicep Flexibility Stretch - StretchChest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/swiss ball and having your shoulder blades on the majority of the ball. Now dra...Chest, Pectoralis Major, Dumbbells, Exercise Ball, Stability Ball, Biceps Brachii, Deltoid, Shoulders, Anterior Deltoid, Front Shoulder, Upper Body, Stability Ball
Date Added Comment
3/21/2007
By:Dumbbell Workou
 Here is a Dumbbell Workout Routine

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