The 75+ dumbbell exercises on this website are grouped by main muscle groups and are represented by
their muscle names and are accompanied by fully animated illustrations and complete textual instructions.
Simply click on the image to the right or on the muscle group buttons on the left hand side menu.
Benefits of Dumbbell Exercises
The main benefit to using dumbbell exercises in your workout routines is that on top of exercising the main muscles,
dumbbell exercises will also require the input from various stabilizing muscles as well.
This is in contrast to exercising on gym-type machines where main targeted muscles are isolated and are the only ones being utilized.
Dumbbell exercises allow complicit muscles to grow in strength together and prevent muscle groups from developing independently and out of sync.
Another benefit to using dumbbell exercises in your workout routines is that they only require you to have access
to a pair of dumbbells and a workout bench. Using only these two pieces of equipment you’ll be able to perform
hundreds of exercises and target every major muscle group in your body.
Dumbbells are available in different sizes and models but basically you’re faced with the choice of getting
a set of dumbbells where every dumbbell is of a fixed weight or getting an adjustable weight set, where you can
add different weight configurations to your dumbbells.
A set of fixed weight dumbbells will be costlier
but will afford you the greatest ease of use whereas adjustable weight sets need to be adjusted each time you’re doing a dumbbell exercise.
Techniques Commonly Used
Since dumbbell exercises generally do not isolate muscles, “cheating" can be very tempting. Cheating involves
using body movements that help you perform a dumbbell exercise more easily.
An example of cheating would be to
sway your upper body forward and back when doing biceps curl. Although the dumbbell exercise will be easier to
perform that way, you are effectively cheating yourself out of gains in your target muscle groups.
It is therefore recommended to use and maintain good posture when performing dumbbell exercises.
In the biceps curl example, try to keep your upper body very still when doing the exercise to minimize cheating.
Words of Caution
You’ll need to use caution when incorporating dumbbell exercises in your workout routines since the
risk of injury is especially high. Because your body is not fixed in position as is the case when
using gym-type machines, it is especially important to be careful in maintaining good posture throughout an exercise.
Moreover, you’ll want to be careful when picking dumbbells from the floor and placing them back following your doing
a dumbbell exercise as the risk of injury is high then.