Compound exercises are typically exercises being performed at the beginning of all workouts. These exercises focus on more than one muscle group and are
. Compound exercises should be completed by everyone regardless of your workout level or age.
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 |
 | Back Dumbbell Row 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... |
 | One Arm Row 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... |
 | Dumbbell Bent Over Row 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... |
 | Decline Press
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 ... |
 | Dumbbell Pullovers
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 ... |
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 | 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... |
 | Walking Lunges 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... |
 | Split Lunge on the Ball 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... |
 | 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... |
 | Dumbbell Press or Shoulder Press 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... |
 | Dumbbell Power Cleans 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 ... |
 | Lunges 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... |
 | Step Ups 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... |
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| Mixture Of Excersices? | I want to gain some serious power and explosiveness for football. I've heard that going heavy and cleans, dead lifts, and squats are essential along with a lot of heavy compound exercises like bench press are the way to go. Should i mix it up with ... |
| Mind over Matter | im a 17 yr old dude im 6'3 at least and i weigh nearly 200 lbs. my problem is that when i do compound excersizes such as a bench press, i feel the excersize as if it were a shoulder press, and my chest refuses to grow as my shoulders have. same for l... |
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| Soccer / Football Exercises | To train for soccer or european football you must focus on foot speed, lower body strength, upper body flexibility and basic compound upper body exercises.... |
| order of exercise | When doing a strength programme I know you start with larger muscle groups first my question is do you do quads,hamstrings and repeat or do you do all quads then all hamstrings.Also I am confused about compound and isolation exercises... |
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Compound exercises are typically exercises being performed at the beginning of all workouts. These exercises focus on more than one muscle group and are typically very functional. Compound exercises should be completed by everyone regardless of your workout level or age.
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.