Dumbbell exercises are 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.
|Picture||Name of Dumbbell Exercise|
|Dumbbell Flys 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 ...|
|Ball Incline Dumbbell Press 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...|
|Dumbbell Flat Bench Chest Press 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...|
|Incline Dumbbell Press 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 be...|
|Incline Front Raises |
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...
|Arnold Press 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...|
|Front Raises 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...|