Dumbbell EXERCISE LIBRARY

INCLINE BENCH PRESS (NEUTRAL GRIP)

Position bench to incline position. Lie back on an incline bench with a dumbbell in each hand. Raise the dumbbells shoulder width apart and rotate dumbbells so that palms are facing one another. Push the dumbbells up with your chest, fully extend arms, hold for a second, and then start slowly lowering the weight to starting position. Keep elbows tucked in, do not let flare out. Repeat movement.

Level: Beginner

DECLINE BENCH PRESS

Position bench to flat position. Lie back on an incline bench with a dumbbell in each hand. Raise the dumbbells shoulder width apart and rotate wrists forward, with your palms facing away from your body. Push the dumbbells up with your chest, fully extend arms, lock your arms at the top, hold for a second, and then start slowly lowering the weight to starting position. Repeat movement.

Level: Beginner

LYING FLY

Position bench to flat position and lie down with dumbbells in each hand. Hold dumbbells with palms facing one another. Push the dumbbells up with your chest, fully extend arms, slowly lower your arms out wide with a slight bend in each elbow. When dumbbells are parallel to your shoulders, bring arms back upwards and repeat motion continuously.

Level: Beginner

INCLINE FLY

Position bench to incline position. Lie back on an incline bench with a dumbbell in each hand. Push the dumbbells up with your chest, fully extend arms, palms facing one another, slowly lower your arms out wide with a slight bend in each elbow. When dumbbells are parallel to your shoulders, bring arms back upwards and repeat motion continuously.

Level: Beginner

STRAIGHT ARM PULLOVER

Place a dumbbell in both hands, lay down on the bench, fully extend arms so that the dumbbell is above your chest. Keeping your arms straight, lower the weight slowly in an arc behind your head. Hold the weight in the lowered position for 1-2 seconds and then bring back to starting position.

Level: Beginner

BENT ARM PULLOVER

Place a dumbbell in both hands, lay down on the bench, fully extend arms so that the dumbbell is above your chest. Bend your arms and lower the weight slowly in an arc behind your head. Hold the weight in the lowered position for 1-2 seconds and then bring back to starting position.

Level: Beginner

SHOULDER PRESS

In a standing position, grab a dumbbell in each hand. Raise the dumbbells up to your shoulder, holding the dumbbells with your wrists and palms facing forward, arms should be at a 90-degree angle. Push the dumbbells upward until your arms are fully extended, pause for a second, lower dumbbells to starting position and repeat.

Level: Beginner

SEATED SHOULDER PRESS

While holding a dumbbell in each hand, sit on a seated bench with back support. Now raise the dumbbell to shoulder, holding the dumbbells with your wrists and palms facing forward, arms should be at a 90-degree angle. Push the dumbbells upward until your arms are fully extended, pause for a second, lower dumbbells to starting position and repeat.

Level: Beginner

LATERAL RAISE

Grab a dumbbell in each hand with palms facing your body, and arms fully extended at your sides. Raise both arms simultaneously until dumbbells are parallel to your shoulders. Slowly return to starting position.

Level: Beginner

BENT-OVER ONE-ARM DELTOID RAISE

Grab a flat bench and place your left knee and left hand on top of the bench. Keep your core tight and your back straight. Use your right hand to pick up the dumbbell from the floor, palm facing your body and arm fully extended. Keep a slight bend in your elbow, move the dumbbell away from your body. Squeeze your shoulder blade at the top. Once your arm is parallel to the floor, slowly lower the weights back down to starting position.

Level: Beginner

BENT-OVER REAR DELTOID RAISE/REVERSE FLY

Grab a dumbbell in each hand, palms facing your body and arms fully extended. Slight bend in your legs, bend forward into a 45-90-degree angle and flat back. Keep a slight bend in your   elbows, move the weights out and away from each other (to the side). Squeeze your shoulder blades together to get the best results. Once your arms are parallel to the floor, slowly lower the weights back down to starting position.

Level: Beginner

STRAIGHT-ARM FRONT DELTOID RAISE

Grab two dumbbells with arms fully extended and palms facing the ground. Raise both arms up out in front of you until your dumbbells are in lined with your shoulders and parallel to the ground. Lower dumbbells back to starting position.

Level: Beginner

UPRIGHT ROW

Grab a dumbbell in each hand with an overhand grip and arms fully extended in front of you. Keeping the dumbbells close to your body, pull the dumbbells up to your chin and raise your elbows to the ceiling. Lower down to starting position.

Level: Beginner

SHOULDER SHRUGS

Grab a dumbbell in each hand, with your palms facing towards your body. Shrug your shoulders upwards, pause for a second, return back to starting position.

Level: Beginner

REGULAR BICEP CURL

Grab a dumbbell in each hand with an underhand grip. Fully extend your arms next to your side. This will be your starting position. Lift both dumbbells toward your shoulder, keeping your arms pinched in towards your sides. Do not let elbows flare out. Squeeze your bicep at the top of the movement, slowly lower the dumbbells back to the starting position.

Level: Beginner

HAMMER CURL

Grab a dumbbell in each hand with palms facing one another. Fully extend your arms out in front of you. This will be your starting position. Lift the dumbbells toward your shoulder, keeping your arms pinched in towards your sides. Do not let elbows flare out. Squeeze your bicep at the top of the movement, slowly lower the dumbbells back to the starting position.

Level: Beginner

SEATED ALTERNATED BICEP CURL

In a seated position, grab a dumbbell in each hand with an underhand grip. Fully extend your arms next to your side. This will be your starting position. Lift one dumbbell toward your shoulder, keeping your arms pinched in towards your sides. Do not let elbows flare out. Squeeze your bicep at the top of the movement, slowly lower the dumbbells back to the starting position and alternate arms.

Level: Beginner

SEATED BICEP CURLS

In a seated position, grab a dumbbell in each hand with an underhand grip. Fully extend your arms next to your side. This will be your starting position. Lift both dumbbells toward your shoulder, keeping your arms pinched in towards your sides. Do not let elbows flare out. Squeeze your bicep at the top of the movement, slowly lower the dumbbells back to the starting position.

Level: Beginner

INCLINE ALTERNATED BICEP CURL

Lay down on an incline bench position, grab a dumbbell in each hand with an underhand grip. Fully extend your arms next to your side. This will be your starting position. Lift one dumbbell toward your shoulder, keeping your arms pinched in towards your sides. Do not let elbows flare out. Squeeze your bicep at the top of the movement, slowly lower the dumbbells back to the starting position and alternate arms.

Level: Beginner

INCLINE BICEP CURL

Lay down on an incline bench, grab a dumbbell in each hand with an underhand grip. Fully extend your arms next to your side. This will be your starting position. Lift both dumbbells toward your shoulder, keeping your arms pinched in towards your sides. Do not let elbows flare out. Squeeze your bicep at the top of the movement, slowly lower the dumbbells back to the starting position.

Level: Beginner

SEATED CONCENTRATION CURL

Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. Grab a dumbbell in one hand with and underhand grip. Curl the dumbbell upwards, squeeze your bicep at the top. Slowly lower down to starting position.

Level: Beginner

PREACHER BICEP CURL

Put bench at an incline. Grab a dumbbell in one hand and rest it across the incline bench with your palm facing upward. The chest should be pressed against the top part of the incline and your feet should be in a wide stance. Curl the dumbbell upward while contracting the biceps. Hold the contracted position for a second. Slowly lower back to starting position.

Level: Beginner

STANDING DB KICKBACKS

Place dumbbell in each hand, bend forward into a flat back position. Bend elbows to a 90-degree angle, push weights backwards, fully extending your arms. Slowly return to starting position. Repeat motion.

Level: Beginner

TWO-ARM TRICEP EXTENSION

Grab a dumbbell with both hands and raise above your head with arms fully extended. Bend elbows and slowly lower dumbbell towards the ground. Once your elbows reach a 90-degree angle, push dumbbell upwards to starting position.

Level: Beginner

ONE-ARM TRICEP EXTENSION

Grab a dumbbell with one hand and raise above your head with arm fully extended. Bend elbows and slowly lower dumbbell towards the ground. Once your elbow reaches a 90-degree angle, push dumbbell upwards to starting position.

Level: Beginner

SEATED TRICEP EXTENSION

In a seated position, grab a dumbbell with both hands and raise above your head with arms fully extended. Bend elbows and slowly lower dumbbell towards the ground. Once your elbows reach a 90-degree angle, push dumbbell upwards to starting position.

Level: Beginner

LYING DB SKULL CRUSHERS

Lie on a flat bench while holding two dumbbells extended above your chest. Your palms should be facing in and your elbows should be tucked in. Slowly lower the weight until the dumbbells are near your ears. When arms are fully bent, push dumbbells upward using your triceps, back to starting position.

Level: Beginner

BENT-OVER ONE-ARM TRICEP EXTENSION

Place dumbbell in each hand, bend forward into a flat back position. Bend elbows to a 90 degree angle, push weights backwards, fully extending your arms. Slowly return to starting position. Repeat motion.

Level: Beginner

ONE ARM ROW

Grab a flat bench and place your left knee and left hand on top of the bench. Keep your core tight and your back straight. Use your right hand to pick up the dumbbell from the floor, palm facing your body and arm fully extended. Pull the dumbbell straight up to the side of your chest, keep your upper arm close to your side and keep your back straight throughout the movement. Squeeze your back muscles once you reach the top of the motion. Slowly and controlled, lower dumbbell to starting position.

Level: Beginner

BENT OVER ROWS

Grab a dumbbell in each hand, palms facing your body and arms fully extended. Bend forward into a 45-90-degree angle and flat back. Pull the dumbbells straight up to the side of your chest, keep your upper arm close to your side and keep your back straight throughout the movement. Squeeze your back muscles once you reach the top of the motion. Slowly and controlled, lower dumbbells to starting position.

Level: Beginner

BENT OVER WIDE ROW

Grab a dumbbell in each hand, with an overhand grip and arms fully extended. Bend forward into a 45-90-degree angle and flat back. Bend your elbows and pull the dumbbells out wide keeping your back straight throughout the movement. Squeeze your back muscles once you reach the top of the motion. Slowly and controlled, lower dumbbells to starting position.

Level: Beginner

ROMANIAN DEADLIFTS

Grab a dumbbell in each hand with an overhand grip and arms fully extended in front of you. Push your butt as far back as you can, knees should be slightly bent, and your weight should remain on your heels. When your hips cannot perform any further backward movement, pause, slowly return to the starting position by extending the hips and squeezing your glutes at the top of the movement.

Level: Beginner

STIFF-LEGGED DEADLIFT

Grab a dumbbell in each hand. Stand with your torso straight and your feet should be shoulder width apart and knees slightly bent. Bow forward and lower the dumbbells to over the top of your feet. Keep your back straight. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position.

Level: Beginner

RENEGADE ROW

Place 2 dumbbells on the ground, shoulder width apart. Come up onto your toes with hands gripping the dumbbells and body in a high plank position. Keep your core tight and your back straight. Pull one dumbbell straight up to the side of your chest, keep your upper arm close to your side and keep your back straight throughout the movement. Slowly lower weight back to the floor and alternate arms.

Level: Beginner

WALKING LUNGES

Grab a dumbbell in each hand with palms facing your body and arms fully extended. Take a step a step forward while lowering your body. When both knees are bent at a 90-degree angle, step your back leg forward to starting position. Alternate legs.

Level: Beginner

HIP THRUSTS

Rest your shoulder blades on a flat bench, keep knees bent and ankles aligned with your knee. Thrust hips upward, squeeze your glutes at the top of the movement. Slowly lower your body back to starting position. Do not let your knees go past your toes.

Level: Beginner

HIGH GLUTE BRIDGES

Lay down on the floor, knees bent, heels on bench. Drive the weight through with your heels, thrust hips to upward, squeeze your glutes at the stop. Return to the starting position.

Level: Beginner

SIDE LUNGE

Grab a dumbbell in each hand with palms facing your body. Take lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Sit into your right glute, keeping your core tight and chest upward. Push your weight through your right heel and extend right leg to return to starting position.

Level: Beginner

SUMO SQUAT

Hold Dumbbell with both hands close to your chest. Place your feet in a wide stance (further than shoulder width apart) with toes pointed slightly outward. Hips back, knees out, weight in your heels. Squat down until knees are bent at a 90-degree angle. Keep your chest up and core tight. Return to starting position.

Level: Beginner

GOBLET SQUAT

Hold Dumbbell with both hands close to your chest. Place your feet shoulder width apart. Hips back, knees out, weight in your heels. Squat down until knees are bent at a 90-degree angle. Keep your chest up and core tight. Return to starting position.

Level: Beginner

CALF RAISES

In a standing position, grab a dumbbell in each hand, with palms facing your body. Feet should be at a close stance. Come up onto your tippy toes. Return to starting position.

Level: Beginner

BULGARIAN SPLIT SQUAT

Grab a dumbbell in each hand, with palms facing your body. Place one foot on a flat bench and one foot out in front of you. Slowly lower your body toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position.

Level: Beginner