Below is a list of what we think are the best dumbbell exercises.
This list of the best dumbbell exercises was created for anyone looking to get strong or build muscle. These dumbbell exercises were carefully chosen based on their effectiveness and their classic status. You should be able to find at least one that targets each of the major muscle groups.
- Dumbbell Bench Press
- Alternated Biceps Curl
- Shoulder Press
- Triceps Kickback
- Kneeling One Arm Row
- Lateral Raise
- Lying Fly
- Upright Row
- Stationary Lunge
- Toe Raise
#1 – Dumbbell Bench Press
Overviews
If you have access to a reclining and declining bench you’ll be able to modify the setup in a way as to perform the Incline Bench Press and the Decline Bench Press. The incline, i.e. putting the bench in a 45 degree angle modification will help you target the upper region of your pectorals. The decline bench, i.e. putting the bench below horizontal, will help you target the lower levels of your chest muscles.
How to perform the dumbbell bench press. Lie on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet. Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. Breathe out when raising the dumbbells and breathe in when lowering them back.
Target Muscles Group: chest
#2 – Alternated Biceps Curl
Overviews
The alternated biceps curl is another classic dumbbell exercise that definitely belongs in this list of the best dumbbell exercises. There are many variations of this basic exercise, the main benefit is to strengthen your biceps muscles and your forearms.
Perform this exercise by raising both dumbbells at the same. The hammer variation of the biceps curl is done by keeping your palms facing each other throughout the movement. Alternatively, try the concentrated version of the biceps curl by limiting your movement to half-way up. If you have access to a preacher curl pad, try the preacher curl variation. How to perform the alternated biceps curl. Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one. Try NOT to jerk your upper body in an effort to help you lift the weights.
Target Muscles Group: biceps
#3 - Shoulder Press
Overviews
Target Muscles Group: shoulders
Instructions
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Triceps Kickback
Overviews
To maximize the input from your triceps, make sure that your upper arm stays still throughout the exercise. It is important to make sure the upper arm is still, otherwise you’ll get your back and shoulders to help take the load off of your main target.
Target Muscles Group: triceps
Tips
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#5 – Kneeling One Arm Row
Overviews
While your lats will do most of the work, the rear deltoid muscle will also be used in helping raise the dumbbell.
Target Muscles Group: back
Tips
Show more Back Exercises
#6 – Lateral Raise
Overviews
This exercise can also be performed while sitting down or with your back supported. Additionally, bending your upper body forward will put a greater emphasis on your rear deltoids, thus making it possible to target specific regions of your shoulders.
Target Muscles Group: shoulders
Tips
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#7 – Lying Fly
Overviews
What distinguishes the Lying Fly from the dumbbell bench or chest press is that it manages to remove the triceps muscles from the movement. The triceps are removed by effectively locking them up in position for the duration of the exercise. This will allow you to put a greater emphasis on specifically strengthening your pectoral muscles.
You can also perform the incline variation and the decline variation if your workout bench will allow it.
Target Muscles Group: chest
Tips
Show more Chest Exercises
#8 – Upright Row
Overviews
This exercise is very effective at targeting the rear region of your shoulder muscles and can be performed very easily.
Target Muscles Group: shoulders
Tips
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#9 – Stationary Lunge
Overviews
The Stationary Lunge is an easy to perform leg exercise that’s exceptionally good at targeting the muscles located in your lower body (quadriceps, glutes, and calves) and a lot of athletes spanning the entire sports spectrum use it religiously.
Target Muscles Group: legs
Tips
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#10 – Toe Raise
Overviews
The Toe Raise is the most effective way to strengthen your calves which are used during normal daily activities but especially running and jumping.
After strengthening your calf muscles, it is important to keep them supple by carrying out calf muscle stretches.
Target Muscles Group: legs
Tips
Show more Legs Exercises
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