On to the exercises...
Print this page out and take it with you to the gym
or use it at home. Give yourself a full week to get accustomed to the
dumbbell exercises before you start lifting heavier weights.
General guidelines For Dumbbell Exercises
Dumbbell exercises are extremely safe if you perform them correctly.
The following guidelines are not just for your safety, they will improve
the quality of your workouts as well...
1. Always warm up before dumbbell exercises.
Perform 5-10 minutes of light aerobic exercise followed by stretching
exercises to all major muscle groups.
2. Perform each of the dumbbell exercises with a
light weight to start.
Become fanatical about technique. You will start to get diminished
returns from dumbbell exercises if you keep increasing the weight
without maintaining quality.
3. Have someone spot you at all times (if you can).
4. Avoid suddenly dropping the weights to the floor.
As you perform dumbbell exercises your muscles are under tremendous
tension. Abruptly releasing the tension by letting go of the weights is
a great way to get injured!
Chest Dumbbell Exercises
Flat Dumbbell Press Dumbbell
Bench Press or Bench Press - dumbbells
Works the pectorals, triceps and the anterior deltoid (front of
shoulder).
1. Lying flat on a bench, hold the weights directly above your chest,
arms extended and palms facing towards your feet.
2. Lower the weights to your chest under control.
3. Press the dumbbells back up to the starting position and repeat.
4. Avoid locking your elbows. This keeps the tension in your pectoral
muscles and prevents joint damage.
Shoulder & Incline Dumbbell Press Dumbbell
Shoulder Press
A variation of the flat press, this exercise works the upper pectorals,
triceps and the anterior deltoid.
1. Adjust the bench to an incline of 30 to 45 degrees or sit upright.
2. Perform a dumbbell press as described above or click on link.
3. Can be done sitting or standing.
Flat Flies
1. Lying flat on a bench, hold the weights directly above your chest.
Palms facing towards each other.
2. Bend your elbows slightly and maintain this flexion for the rest of
the exercise.
3. Open your arms in an arc lowering the weights. Your elbows
should remain 'locked' in a slightly bent position. Imagine opening your
arms to give someone a hug and you won't go far wrong!
4. When your upper arms are parallel to the floor, use the same movement
to return the weights to the starting position and repeat.
Incline Flies
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform the exercise described above.
Shoulder Dumbbell Exercises
Seated Shoulder Press Dumbbell
Shoulder Press
Works all 3 heads of the deltoid (shoulder) muscle.
1. Sit upright on the end of the bench with the dumbbells extended
directly above your head. Make sure your back is not rounded. Adjust the
bench so it forms an upright chair to support your back if necessary.
2. Lower the weights slowly and under control to your shoulders.
3. When your arms are bent to 90 degrees, press the dumbbells back up
without locking your elbows and repeat.
Lateral Raises
Most dumbbell exercises are superior to the machine equivalent. This one
is no exception. Out of all the dumbbell exercises described this is
also the one that is invariably performed badly. If you keep good form
you cannot lift a heavy weight.
1. Stand upright, knees slightly bent and shoulder width apart, holding
the dumbbells at your sides.
2. Bend you elbows slightly and raise the dumbbells out to the side.
Keep you elbows slightly bent as you do this.
3. When your arms are parallel to the floor, slowly lower the weights
back down and repeat.
4. If you catch yourself arching your back, dipping your knees or
bringing your shoulders back use a lighter weight.
Reverse Flies
Works the posterior (rear) deltoid. The exercise is performed as its
name suggests. It's simply a chest fly in reverse.
1. Sit on the edge of a bench, feet flat on the floor and knees bent at
right angles. Bend right over so your chest is almost resting on your
thighs.
2. Hold 2 dumbbells next to your feet and bend your arms slightly. Open
your arms out in an arc keeping your elbows bent.
3. When your arms are parallel to the floor slowly lower the weights
back to the ground with the same motion.
4. You can and should only use a light weight for this exercise. If you
find it places too much strain on your lower back try this variation...
Adjust the bench as though you are about to perform an
incline dumbbell press. Lie face down and let your arms hang down so
your knuckles brush the floor. From here perform the movement described
above.
Front Raises
Isolates the anterior (front) deltoids.
1. Stand upright, knees slightly bent and shoulder width apart. Hold the
dumbbells at against your thighs. Your palms should be towards your
body.
2. Starting with your weaker side and keeping your arm straight, raise
the weight directly in front of you.
3. When your arm is parallel to the ground lower the weight slowly back
to the starting position. Repeat with the other arm.
4. Avoid the tendency to arch your lower back on the last few
repetitions. You will be able to handle more weight on the concentric
phase (lifting the weight up) of this exercise. Make sure you can
lower (eccentric phase) the dumbbell under control before you
progress to a higher weight
Back Dumbbell Exercises
It's difficult to work the latissmus dorsi (large back muscle)
with dumbbell exercises. If you plan to do these dumbbell exercises at
home consider a chinning bar. They are inexpensive and an
excellent way to isolate your lats. 
Dead Lifts
Works the lower back and hamstrings. Be very careful with this
exercise. If you have a history of back pain leave this one alone.
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2
dumbbells against your thighs.
2. Use your lower back to lower the weights down your leg. Your back must
remain flat, the lower back arched inwards slightly. Do not round
it. Keep your head up, right throughout the movement.
3. Only lower the weights as far as is comfortable even if that's only
as far as your knees.
4. Stand upright using your lower back, maintaining a flat back and bent
knees and keeping your head up.
Single Arm Row
1. Stand upright with the bench next to your left leg. Bend your left
leg and rest it on the bench. Bend from your lower back and support
yourself by placing your left hand on the bench. Your upper body should
be parallel to the ground.
2. Hold the weight in your right hand and let it hang down so it's just
off the floor. Your palm should be facing towards the bench.
3. Keeping your elbow tucked into your side raise the weight up to your
midsection.
4. Slowly lower the weight to the start position and repeat. After the
desired number of repetitions repeat for the other arm.
Lying Bent Over Row
This is the same movement as the single arm row except you can work both
arms at once whilst supporting your back.
1. Set the bench to a 30-45 degree incline.
2. Lie face down. Holding 2 dumbbells let your arms hang down so your
knuckles brush the floor. Your palms should be facing towards your feet.
3. Pull the dumbbells up towards your chest and to the sides of the
bench.
4. Slowly lower the weights back down and repeat.
Trapezius Dumbbell Exercises
Upright Row
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2
dumbbells against your thighs.
2. Keeping the weights close to your body, raise the dumbbells up to
your chin.
3. Hold for a count of 2 and slowly lower to the start position and
repeat.
Shrugs Dumbbell
Shrug
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2
dumbbells against your thighs.
2. Keeping your arms straight 'shrug' your shoulders as high as they
will go and hold for a count of 2.
3. Relax and repeat.
4. Do not roll your shoulders backwards as you shrug up. This can cause
damage to your rotator cuff muscles over time.
Biceps Dumbbell Exercises
As with all these dumbbell exercises it's not how much weight
you lift per se, but how much you overload the muscle group. If
you aim for sets of 10 reps for example, as long as the exercise
fatigues you at 10 reps, the weight is irrelevant. Using a lighter
weight with super-strict form will produce a greater training effect
because it isolates the muscle group.
Decline Seated Bicep Curls
1. Adjust the bench to a 45 degree incline.
2. In this 'declined' seated position hold a dumbbell in either hand at
your sides. Your arms should be fully extended.
3. Keep your elbows close to your body and curl the weight up.
4. Slowly lower the weight and repeat.
Hammer curls
1. Stand upright with a dumbbell in either hand at your sides.
2. Turn your palms inward so they are facing your body. Your palms
should be facing each other right throughout the exercise.
3. Curl the weights up slowly keeping your elbows locked at your sides.
There should be no movement from shoulder.
4. You can perform this exercise one or two arms at a time.
Preacher Curls
1. Set the bench so the back rest is at approximately 45 degrees.
2. Stand behind the bench. Holding a dumbbell rest the back of your
upper arm on the back rest, your arm fully extended.
3. Keeping the back of your upper arm firmly against the back rest curl
the weight up towards your face.
4. As you complete the curl you will notice the movement becomes easier.
Slowly lower the weight until your arm is not quite fully extended and
repeat for the desired number of reps before switching arms.
Concentration Curls
Some dumbbell exercises are difficult to describe on paper but easy when
you see it. This is one of them (images for all dumbbell exercises are
on their way). For now let's give it a shot...
1. Sit on the very edge of the bench with your feet flat on the floor
and about 2 feet apart.
2. Holding a dumbbell in your right hand place your right elbow on the
inside of your right thigh, just above your knee. Support your back by
placing your left hand on your left knee. Your right palm should be
facing towards your left ankle.
3. From here use only your biceps to curl the weight up towards your
face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for the desired number of reps
before switching to your left arm.
Triceps Dumbbell Exercises
Overhead Triceps Extension
1. Stand upright, feet shoulder width apart with a dumbbell in your
right hand.
2. Hold the weight directly above your head with your right arm fully
extended. Clasp your right elbow with your left hand. Your left forearm
should be in front of your face.
3. Slowly let your right elbow fold so that the weight is lowered behind
your head. From this position extend your arm back to the starting
position. Repeat for the desired number of reps and then switch arms.
French Press
1. Lie flat on a bench with a dumbbell in either hand. Hold the weights
directly above your chest with palms facing each other. The weights
should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so the weights
are lowered down to either side of your head.
3. Extend both your arms back to the start position and repeat.
4. Make sure there is no shoulder movement on this exercise. The
movement should come purely from your elbows.
Kickbacks
1. Stand upright with the bench next to your left leg. Bend your left
leg and rest it on the bench. Bend from your lower back and support
yourself by placing your left hand on the bench. Your upper body should
be parallel to the ground.
2. Hold the weight in your right hand and raise your elbow so your upper
arm is parallel to the ground. Your elbow should also be bent at right
angles. Think of holding a pool cue ready to make a shot. In fact the
movement is exactly the same...
3. Extend your elbow so now your entire arm is parallel to the ground.
4. Slowly return the weight to the start position and repeat for the
desired number of reps before switching arms.
Leg Dumbbell Exercises
So there you have it...
