Dumbbell Exercises

The following are details of various exercises that can be performed using dumbbells.

Exercises

Decline dumbbell bench press

Muscles - Pectoralis Major (lower chest), Anterior Deltoids

Grasp two dumbbells using an overhand grip while sitting at the high end of a decline bench
Rest the dumbbells in an upright position on the knees
Lie on the flat bench, simultaneously bringing the dumbbells to a position where they are held at the sides of the torso at chest level
Raise the dumbbells to a position of straight arm's length (elbows not locked)
At this point, the dumbbells are held directly over the chest area, in contact with each other, with palms facing forward
Slowly bend the arms and lower the dumbbells until they are at either side of the chest
Dumbbells are lowered to a position where a comfortable but maximum stretch is achieved
Raise the dumbbells from the sides of the chest to the starting position

Incline dumbbell bench press

Muscles - Pectoralis Minor (upper chest), Anterior Deltoids

Grasp the dumbbells using an overhand grip while sitting at the edge of the incline bench
Rest the dumbbells in an upright position on the knees
Lie on the incline bench, simultaneously bringing the dumbbells to a position where they are held at the sides of the torso at chest level
Raise the dumbbells to a position of straight arm's length (elbows not locked)
At this point, the dumbbells are held directly over the upper chest, in contact with each other, while the palms are facing forward
Slowly bend the arms and lower the dumbbells until they are at either side of the chest
Dumbbells are lowered to a position where a comfortable stretch is achieved
Raise the dumbbells from the sides of the chest to the starting position

Standing dumbbell side laterals

Muscles - Medial Deltoids

Stand with back straight, knees slightly bent, and feet slightly less than shoulder-width apart
Keep back erect and elbows slightly flexed throughout the entire movement
Grasp the dumbbells using an overhand grip, with palms facing each other
Press dumbbells together approximately 4 to 6 inches in front of the hips
Keeping elbows slightly bent, raise the dumbbells laterally, in an arc toward the ceiling until arms are parallel to the floor, and hold briefly
Slowly lower the dumbbells to the starting position

Standing dumbbell bent laterals

Muscles - Posterior Deltoids, Medial Deltoids, upper Trapezius

Stand with back straight, knees bent, and feet shoulder-width apart
Grasp the dumbbells using an overhand grip, with palms facing each other
Bend at the hips until back is parallel to the floor and arms are hanging down in an extended position (arms perpendicular to the floor)
Keeping elbows slightly bent, raise the dumbbells laterally in an arc-like motion until arms are parallel to the floor
Slowly lower the dumbbells to the starting position

Standing front dumbbell raises (alternate)

Muscles - Anterior deltoids

Stand with back straight, knees slightly bent, and feet slightly less than shoulder-width apart
Grasp the dumbbells using an overhand grip with palms facing downward
Let arms hang straight down at the sides, holding the dumbbells approximately 2 to 4 inches from upper thigh level
Keeping elbows slightly bent throughout the entire movement, raise the left dumbbell from upper thigh level to eye level, and slowly lower dumbbell to starting position
Repeat the movement with the right dumbbell

Incline seated dumbbell curls (alternate)

Muscles - Biceps Brachii

Lie on an incline bench with back pressed firmly against the padding and feet flat on the floor
Hang arms down at the sides, holding the dumbbells with an underhand grip (palms facing upward)
Slowly curl the left dumbbell toward your left shoulder
When maximum biceps contraction occurs, slowly lower the dumbbell to the starting position
Repeat with the right arm

Seated one arm triceps extension

Muscles - Triceps Brachii

Sit on a flat bench with feet flat on the floor
Grasp a dumbbell with an overhand grip (palms are facing forward throughout the entire movement)
Hold the dumbbell overhead with the arm fully extended
Lower the dumbbell until the forearm is parallel to the floor
At this point, the dumbbell is positioned behind the neck (end position)
Without bouncing the weight at the bottom of the movement, slowly extend the dumbbell to the starting position and repeat the movement until the desired number of repetitions is completed
Repeat for the other hand

One arm dumbbell rows (alternate)

Muscles - Latissimus Dorsi, Biceps, Brachialis, Trapezius (mid)

Grasp a dumbbell with the right hand, using an overhand grip (palm facing the body)
Rest the left knee on a flat bench. Right leg should be flexed with the foot flat on the floor
Bend forward at the hips and stabilize the body with a straightened left arm
At this point, the torso should be nearly parallel to the floor
The dumbbell in the right hand is held at full arm's length
Keeping the elbow close to the torso, pull the dumbbell upward in a straight vertical line, allowing it to lightly touch the rib cage
Slowly lower the dumbbell to the starting position, and repeat the movement until the desired number of repetitions is completed
Repeat for the left hand

Lunges with dumbbells

Muscles - Quadriceps, Hamstrings, Gluteal muscles

Grasp a dumbbell with each hand
Hold the dumbbells at the sides of the body with arms fully extended (palms facing your torso)
Step forward with the lead leg (stepping leg), keeping the back erect
Bend the knee of lead leg until it has reached a 90 degree angle
At this point, the knee of the back leg should be approximately 2 to 3 inches from the floor
When fully lowered, push forcefully with the lead leg and return to the starting position
Repeat the exercise with your other leg, and continue to alternate until the desired number of repetitions is completed
Remember that a shorter lead step allows more emphasis to be placed on the quadriceps muscles and a larger step places more emphasis on the gluteal and hamstring muscles

Squats

Muscles - Rectus Femoris

Grasp the dumbbells with an underhand grip (palms facing the torso)
Stand with back erect, knees slightly bent, and feet shoulder width apart
Arms fully extend at the side of the body
Lower the body until the thighs are parallel with the ground
Straighten the legs to return to the start position

Wrist Curls

Muscles - Forearm flexors

Grasp a dumbbell with an underhand grip (palm facing upward)
Sit on the end of a bench, feet flat on the floor
Allow the forearm to lie on the thigh with the wrist and hand hanging over the end of the knee
Allow the dumbbell to be lowered until it is rolled into the fingers
Using the forearm muscles raise the dumbbell by flexing the fingers and curling the wrist
Lower the weight to the start position
Repeat for required number of repetitions
Repeat with the other hand

Wrist Extensions

Muscles - Forearm flexors

Grasp a dumbbell with an overhand grip (palm facing downward)
Sit on the end of a bench, feet flat on the floor
Allow the forearm to lie on the thigh with the wrist and hand hanging over the end of the knee
Allow the dumbbell to be lowered until it is rolled into the fingers
Using the forearm muscles raise the dumbbell by curling the wrist
Lower the weight to the start position
Repeat for required number of repetitions
Repeat with the other hand

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Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

Explosive Power and Strength, D.A. Chu, ISBN 0 87322 643 7
Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
Strength Training for Athletes, A. Winch, ISBN 1 86126 650 2
Serious Strength Training, T.O. Bompa et al., ISBN 0 88011 834 2
Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
Sport and PE, K Wesson et al., ISBN 0 340 683821
PE for you, J. Honeybourne, ISBN 0 7487 3277 2

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