50 Great Dumbbell Exercises

The best way to improve muscle strength, power and endurance is with dumbbell exercises. Building up strength with the use of weights is a great way to maintain lean muscle mass and increase the bodies metabolic rate. Nothing will keep you looking and feeling better than resistance training. Being strong will give you the energy you need to maintain a active lifestyle.

Dumbells can be used for every muscle group and the versatility of exercises for any body part is nearly limitless. This keeps the muscles guessing, a much needed combination to eliminate plateaus and keep lean body mass growing. Dumbbells allow your body to follow a natural range of motion, unlike machines, which restrict movement. When you workout, you want the movements to be fluid and dynamic. It’s best to change the angle of attack – sometimes even mid exercise. The more ways you change up your workouts, the more your muscles will respond.

Thighs, Hips and Gluts

Dumbbell squats
Dumbbell lunges
Reverse lunge
Splint lunge on stability ball
Dumbbell deadlifts
Dumbbell step ups
Wall squats, with stability ball and dumbbells

Single leg squat with dumbbell & Dead lifts with dumbells

Bosu Ball Squats

Bosu Ball Lunges

Calves

Dumbbell donkey calf raises
Calf raises on a dumbbell

Chest

Dumbbell bench press
Dumbbell incline bench press
Bent-arm dumbbell pullover
Dumbbell flys
Dumbbell incline flys
Dumbbell push up with rotation

Back

Dumbbell shrugs

One-arm dumbbell rows

Twisting Dumbbell Row

Bent over two-arm dumbbell rows
Dumbbell  hyper extensions
Stiff legged dumbbell deadlifts

Shoulders

Arnold dumbbell press
Front dumbbell raises
Dumbbell lateral raises
Dumbbell upright rows
Bent over dumbbell rear deltoid raises

Biceps

Alternating hammer curls
Cross body dumbbell hammer curls
Concentration curls
Alternate incline dumbbell curls

Triceps
Tricep Kickbacks
Seated dumbell tricep extensions
Dumbell tricep extension
Close grip dumbbell press

Forearms
Reverse curls
Dumbbell wrist curls

Abs

Weighted crunches

Renegade dumbbell rows
Side bends

7 awesome compound exercises with dumbbells;

Dumbbell swing, front squat and press, hang clean, hang clean and press, single arm hang snatch, single arm hang clean and the single arm clean and press

To demonstrate all of these, watch these great instructional videos from Athlete365

• Published by molly on February 26th, 2009 in How to, Information.
• 2 Comments
• compound exercises, dumbbell, dumbbells, EXERCISES, hand weights, muscles, resistance training, weightlifting