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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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Dumbbell Routines and Exercises E-book
This E-book contains dumbbell exercises and lifting routines which will help you gain more muscle, lose weight or just get yourself in better physical shape.
Dumbbell exercises force each arm to work on their own. When you use barbells, it is easy for the stronger arm to dominate and help the weaker arm complete the lift. Over time this can lead to a muscle imbalance - dumbbells will help you develop symmetry.
Select this link for more information on "Dumbbell Routines and Exercises". |
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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
Keywords: dumbbell, exercise, position, muscle, strength, facing, conditioning, workout, starting, straight, movement, overhand, weight, incline, training, alternate, shoulder, deltoids, elbows, parallel, information, forearm, repetitions, fitness, physical, develop, education
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