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Dumbbell Exercises
This page documents how to perform dumbbell exercises for each muscle group. The picture to the right will show you which muscle group you are working with each exercise.
Click on the muscle group text link to bring you to a page with written exercise descriptions, video clips, and dumbbell exercise pictures. We'd like to give a shout out to
bodybuilder Sig Watkins for posing and demonstrating many of these DB exercises. You can get a full body workout using just the dumbbells you already own.
Dumbbell Arm Exercises
Biceps
Alternating hammer curls
Cross body dumbbell hammer curls
One Arm Dumbbell Preacher Curls
Concentraton 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
Dumbbell Chest Exercises
Pecs
Dumbbell bench press
Dumbbell incline bench press
Bent-arm dumbbell pullover
Dumbbell flys
Dumbbell incline flys
Dumbbell Back Exercises
Traps
Dumbbell shrugs
Middle Back
One-arm dummbell rows (chain saws)
Twisting Dumbbell Row
Bent over two-arm dumbbell rows
Lower back
Dumbbell hyperextensions
Stiff legged dumbbell deadlifts
Dumbbell Shoulder Exercises
Deltoids
Arnold dumbbell press
Front dumbbell raises
Dumbbell lateral raises
Dumbbell upright rows
Bent over dumbbell rear deltoid raises
Abdominal Exercises
Abs
Bicycle crunches
Twisting Abdominal Crunch
Hanging Knee Raise
Straight legged leg lifts
Dumbbell Leg Exercises
Quads
Dumbbell squats
Dumbbell lunges
Dumbbell deadlifts
Dumbbell step ups
Calves
Dumbbell donkey calf raises
Calf raises on a dumbbell
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