Hello friends in this post we are going to share full body dumbbell workouts which you can do in the gym or at home. I mean you can have full-body workouts by just using a pair of dumbbells at your home or at your gym.
Also, many experts believe that doing exercises with free weights is more beneficial as compared to machines because free weights enable you to target the muscles more effectively as compared to resistance machines which work on multiple muscle groups at the same time.
Also exercises done with free weights can give you total control over how the movement is done because muscles and proper body fitness is gained when you do exercises in proper form So in this post I am going to share the best dumbbell exercises which you can do to build muscles, size, strength and ultimately good physique
Dumbbell Exercises & Workouts
I have the exercises arranged according to different body parts so that you can easily target each body part with dumbbell.
What you can do is that train 2 muscles group each day which is best if you want to gain muscles and size and don’t perform more than 3 exercises for one muscle group. So without wasting any time lets see the various exercises and workout which you can do with dumbbells alone.
1. Dumbbell Exercises For Chest
1) Dumbbell Bench press
a) Lay flat on the bench and hold the dumbbells above your chest with arms extended and straight
b) Bring the dumbbells to your chest and again move the dumbbells to starting position
c) Slightly bench the elbows as you bring the dumbbells towards your chest according to the motion
d) Repeat to starting postion
2) Dumbbell Flat Bench Fly
a) It similar to doing dumbbell bench press, lying on a flat bench press machine hold the dumbbells above the chest what’s the difference is in the dumbbell holding position hold the dumbbell in such a way that both the plates of dumbbell touch each other vertically
b) Now slowly bring the dumbbell towards chest and again repeat the movement this exercise works great for chest definition
c) Repeat to starting position
3) Incline Dumbbell Fly
a) Lying on the incline bench press machine hold the dumbbells above your chest similar to what you did with dumbbell flat bench fly
b) Bring the dumbbells slowly towards your chest
c) Now slowly again move to the starting position and repeat the motion
4) Incline Dumbbell Press
a) Lying on the incline bench press hold the dumbbell above your chest and do the presses similar to flat bench press exercise
b) Slowly bring the dumbbells toward the chest and again move to starting postion
c) Repeat
2. Dumbbell exercises For Biceps
1) Dumbbell curls
a) Stand straight and hold the dumbbells in both hands
b) Keep your elbows and hands close to your body and fully extended
c) Slowly curl the dumbbell towards your shoulder
d) Bring dumbbell back to starting postion
e) Repeat
2) Incline Dumbbell curls
a) Lay on incline bench press or adjust your bench to 45 degrees
b) Hold the dumbbells with arm extended and lying toward the floor and close towards your body
c) Slowly curl or bring the dumbbell towards your chest with the help of elbows
d) Return to the starting position and repeat
3) Dumbbell Preacher curls
a) Sit on preacher machine and hold the dumbbell in one of your arms fully extended
b) Keep your hands properly on the preacher curl pad so that you can do the movement properly
c) Slowly Bring the dumbbell up towards your face
d) Return to starting position and repeat
4) Dumbbell Concentration curls
a) Sit on the bench with feet placed to shoulder width
b) Keep your elbows on the thigh and dumbbell should be inwards between both your legs
c) Curl the dumbbell towards your face and hold on for a count of 3
d) Repeat to starting position and repeat
5) Hammer curls
a) Stand straight with holding dumbbell in your hand, hold the dumbbells in such a way that your palm should face your thighs
b) Now slowly curl the dumbbell towards your chest with elbows and palm in that position only
c) Repeat to starting position and repeat
3. Dumbbell exercises for triceps
1) Dumbbell triceps extensions
a) Hold the dumbbell overhead
b) Extend the triceps with elbows so that the dumbbell comes straight towards the top of your head
c) Slowly bring the dumbbell towards starting position and repeat the movement
d) You can do this exercise with both arm or with single arm at one time and this is one the best triceps exercises
2) Dumbbell Lying extensions ( Lying French Press )
a) Lying on flat bench hold the dumbbells with palms facing each other
b) Keep your shoulder locked and lower your arm with the help of elbows
c) Bring the dumbbells to the side of your head
d) Go to the starting position slowly and repeat
3) Dumbbell Kickbacks
a) Keep your one knee on the bench and other leg on the floor
b) Slightly bent towards the bench hold the dumbbell in one hand on the side with other hand on the bench for support
c) Now extend your upper arm so that it comes parallel to the floor
d) Slowly bring back to starting position and repeat
4. Dumbbell Exercises For Back
1) Dumbbell Rows
a) Hold dumbbell in both your arms and body slightly bent
b) Extend your arms so that it becomes parallel to your thighs
c) Bring the dumbbells your waist
d) Return to the starting position and repeat
2) Single Arm Dumbbell Rows
a) Keep your one knee on the bench and other leg on the floor
b) Slightly bent towards the bench hold the dumbbell in one hand on the side and palm facing your towards the bench, other hand on the bench for support
c) Bring the arm towards your waist
d) Repeat the movement
5. Dumbbell Exercises For Legs
1) Dumbbell Dead lift
a) Hold the dumbbells on each hand and your upper body must become parallel to the floor
b) Keep your knees little bent and arms fully extended towards your body
c) Now try to stand straight with the help of lower back and feel the weight on your hamstrings while you return to the starting position
2) Dumbbell Squats
a) Hold the dumbbell on both hands and stand straight
b) Leg extended to shoulder width
c) Now do sit ups with the help of your knees so that the parallel to the floor
d) Now try to stand straight and repeat the exercise
3) Dumbbell Lunges
a) Hold dumbbell in both arms and palms facing your thigh
b) Now take your left leg forward and bend with the help of your knees and fell he weight on your hamstrings
c) Bend knees to 90 degree to the floor
d) Now bring your right leg forward and repeat the steps
6. Dumbbell exercises For Shoulders
1) Dumbbell Shoulder Press
a) Sit on bench and keep back flat to the pad
b) Hold the dumbbells towards your head with elbows bent 90 degree to your arms
c) Raise your hand upwards with the help of you shoulder muscles
d) Come back down slowly and repeat
2) Reverse Dumbbell fly
a) Sit on bench press and hold dumbbells in both arms fully extended and bend slightly towards the floor
b) Now raise your extend your arm in reverse and hold for a while and let the back muscles squeeze
c) Come back to starting position and repeat
3) Dumbbell Lateral Raises
a) Stand straight with dumbbells on each hand with palms facing your thighs and feet should wide apart
b) Raise your hands with the help of your shoulder muscles so that your hand becomes parallel to the floor, hold for a while
c) Slowing come to starting position and repeat
7. Dumbbell exercises for Traps
1) Dumbbell shrugs
a) Stand straight and hold dumbbells in both your arms
b) Keep your feet shoulder width apart and keep your arms closer to your body
c) Now shrug the dumbbells with the help of your traps muscles as high as possible and hold for a while
d) Return slowly to starting position and repeat
2) Dumbbell upright rows
a) Stand straight with holding dumbbells in both arms and feet shoulder width apart
b) Hold the dumbbells in front of your thighs
c) Bring the dumbbells up towards your chin and hold for a while
d) Come back to starting position slowly and repeat
