Categories
Chest

Bent-Arm Dumbbell Pullover

The bent-arm dumbbell pullover is an excellent way to strengthen your chest. In order to reduce your risk of injury and maximize the efficacy of the workout, you should follow the following instructions: Place a dumbbell on a flat bench. Lay sideways on the flat bench, with only your shoulders touching the surface of the […]

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Chest

Single-Arm Dumbbell Bench Press

The single-arm dumbbell bench press is an excellent exercise for working your core. Though it is a fairly straightforward workout, it is still important that you practice proper technique. Follow the steps outlined below, or the video below, to make sure that you are on the right track: Lay back on the weight bench with […]

Categories
Back Middle Back

Dumbbell Incline Row

The dumbbell incline row focuses on strength while targeting the middle back muscles. Many people tend to perform this exercise incorrectly especially at the beginner’s level. Here are some basic steps on how to execute the dumbbell incline row correctly using proper technique. Take a dumbbell with each hand using a neutral grip. Lean into […]

Categories
Arms Bicep Exercises

Standing Dumbbell Reverse Curl

The standing dumbbell reverse curl strengthens the upper body. Below are instructions on how to execute this workout properly to achieve the maximum results: Standing straight, hold a dumbbell in each hand. Have feet shoulder-width apart and arms fully extended. This is your starting position. Without moving your elbow, curl the weights towards your shoulders. […]

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Arms Tricep Exercises

Standing Dumbbell Triceps Extension

In order to perform this movement safely, be sure to choose an appropriate weight and maintain good form throughout the movement. Starting position: standing with feet about shoulder-width apart, core engaged, arms extended overhead, wrists straight and grasping the dumbbell firmly. Slowly bend your elbows so that the dumbbell lowers behind your head, keeping your […]

Categories
Shoulders

Side Dumbbell Raise

The side dumbbell raise is an exercise that works your shoulders. Read below to correctly perform this exercise for maximum muscular growth while preventing injury. Below are the steps necessary to complete the side dumbbell raise. Stand and hold a pair of dumbbells at your side with your feet at hips-width Raise your arms out […]

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Calves Hamstrings Legs Quadriceps

Dumbbell Squat

The Dumbbell Squat is an exercise that works and activates your hamstrings, calves, quadriceps, gluteal muscles, as well as other lower extremity muscles. This is a great exercise for beginners as well as experienced weight lifters. You must have a proper stance to ensure the exercise is performed properly. Here are some instructions to show […]

Categories
Shoulders

Dumbbell Shoulder Press

The Dumbbell Shoulder Press strengthens your shoulder muscles. Read below to correctly perform this exercise for maximum muscular growth while preventing injury. Below are the steps necessary to complete the standing dumbbell shoulder press. Stand and hold a pair of dumbbells at your side with your feet at hips-width Slightly bend your elbows while raising […]

Categories
Shoulders

Dumbbell Lying Rear Delt Raise

The dumbbell lying rear delt raise is a great exercise for shoulders. Having proper form is important to get the most out of the exercise and to avoid straining yourself. Here is how to perform a dumbbell lying rear delt raise: Lie flat on the bench with your face down and two dumbbells in hand, […]

Categories
Arms Bicep Exercises

Dumbbell Incline Inner Biceps Curl

The inner bicep curl is an arm exercise that works an often-underused muscle group to create a more evenly-toned appearance. Follow the steps below to maximize your results: Lie back on an incline bench Start with your arms fully extended, holding the dumbbells with your palms facing up Breathe out as you curl the weight […]

Categories
Legs Quadriceps

Dumbbell Lunges

The dumbbell lunge works the quadriceps, hamstrings, and glutes. Follow the steps below to correctly perform this workout. Begin with feet together, slightly inward, and shoulder width. Take a step forward with one leg. Ensure that the step is not too big. Large steps increase the risk of injury to your back and legs. Bend […]

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Arms Tricep Exercises

Dumbbell Floor Press

The dumbbell floor press is a resistance training exercise that targets the triceps brachii and pectoralis major muscles as well as the trapezius, deltoid and back muscle. It’s performed in a similar manner as a barbell bench press but with a few nuances. To perform a dumbbell floor press correctly, refer to the following steps. […]

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Arms Tricep Exercises

Lying Dumbbell Tricep Extension

Despite its name, this exercise doesn’t just work your triceps. If you do it properly, you will also target your biceps and shoulder muscles. Follow the steps below to get the most out of this workout: Start by lying back on a flat bench Hold the dumbbells with your palms facing towards each other and […]

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Arms Tricep Exercises

Standing Bent Over Single-Arm Dumbbell Triceps Extension

Performing a standing bent over single-arm dumbbell tricep extension will target all parts of the tricep horseshoe so long as you maintain proper form throughout the exercise. Feet shoulder-width apart Pick up a dumbbell with the palm facing inward Bend at the hips to an almost parallel to the ground angle Lift your upper arm […]

Categories
Back Lower Back

Dumbbell Bend To The Opposite Foot

How to do a Dumbbell Bend to the Opposite Foot: Start with both of your arms at your sides, palms towards you Then begin bending at the waist while moving your right hand towards your left foot Stop when your hand is above your foot Begin lifting yourself back up Stop when you return to […]

Categories
Chest

Dumbbell Bench Press

The dumbbell bench press is an exercise that works the Pectorals Major and Clavicular. The following instructions should be followed to perform the dumbbell bench press appropriately: Lay flat on a bench with a dumbbell in each hand. The palm of your hands should be facing each other while the dumbbells rest on top of […]

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Arms Tricep Exercises

Dumbbell Tate Press

The Dumbbell Tate Press works your arms. Below are the steps needed to properly perform one. Lie on a flat bench with your chest up, shoulders back, and abs tight. With your palms facing your feet and your arms straight, hold the dumbbells above your shoulders. This will be your start position. Keeping your elbows […]

Categories
Arms Bicep Exercises

Dumbbell Incline Hammer Curls

How to do Dumbbell Incline Hammer Curls: You will start with a bench that is adjusted to a 45-degree incline Sit on the bench with your feet firmly on the floor Allow your arms to hang naturally, with weights in both hands Begin to raise both of your hands together, bending at the elbow with […]

Categories
Shoulders

Dumbbell Iron Cross

How to do a Dumbbell Iron Cross: Start with both arms at your sides and with your palms facing forward Keeping both arms straight, lift both weights straight up from your sides Continue to lift both arms until they are parallel to the ground Keeping both arms straight, bring both of them forward Continue this […]

Categories
Shoulders

Cuban Dumbbell Press

The Cuban Dumbbell Press is a great warm-up or recovery workout for upper body exercise. It strengthens one’s rotator cuff and makes doing presses, pull-ups and push-ups easier. Below are the steps detailing how to do a ​Cuban Dumbbell Press: After choosing a light-weight dumbbell (ideally 5 or 10lbs), pull arms up to sternum level […]

Categories
Hamstrings Legs

Dumbbell Clean

The dumbbell clean is an exercise that works your hamstrings & arms. To ensure that a dumbbell clean is performed properly to maximize muscle growth as well as to prevent injury, you must have proper form and technique. Below are the steps detailing how this workout should be executed. Push glutes back Stand tall and […]

Categories
Back Trapezius Exercises

Dumbbell Shrug

The dumbbell shrug is a shoulder exercise. To make certain that this workout is being performed properly, form and technique are critical. Follow the four steps below to correctly execute a dumbbell shrug. A dumbbell in each hand and arms extended to your side, stand tall. Exhaling and elevating your shoulders as high as you […]

Categories
Back Middle Back

Dumbbell Middle Back Shrug

The dumbbell middle back shrug works out your arms & middle back. Below are the steps detailing how to perform this exercise. With a dumbbell in each hand, lay chest-down on an incline bench with palms facing inward. Keep arms slightly extended and elbows slightly bent. This will be your initial position. Keep arms slightly […]

Categories
Arms Forearm Exercises

Palms Up Dumbbell Wrist Curl Over A Bench

To begin, grab your dumbbells and kneel down so your body is facing the bench. With your palms facing up, begin curling your wrists upwards making sure your forearms never leave the bench. The only body parts that should be moving during this exercise are your wrists. Lower your wrists back down so they’re hanging […]

Categories
Abs

Dumbbell Side Bend

The Dumbbell Side Bend is an ab workout. There is a way to do this exercise properly that will help you to avoid injury and maximize your workout results. Below are detailed steps to ensure you have proper form and body movements. Holding the dumbbell in your left hand, stand with feet shoulder-width apart Bring […]

Categories
Shoulders

Alternating Dumbbells Deltoid Raise

The Alternating Dumbbells Deltoid Raises strengthens your arm muscles. There is a way to properly perform this exercise to obtain maximum muscular growth while preventing injury. Below are the steps necessary to correctly perform the alternating dumbbells deltoid raise. Stand and hold a pair of dumbbells at your side Slightly bend your elbows then lift […]