Best Dumbbell Exercises & Workouts - Weight Training with Dumbbells

Best Free Dumbbell Exercises and Workout routines to Build Muscle and stay in shape. Free Dumbbell exercise tips and sample Dumbbell workouts plans by body part. Get started now.


If you are looking for one single piece of equipment when it comes to versatility, ease of use and effectiveness then Dumbbells beats other hands down.

As Lou Schuler and Michael Mejia says "Home Dumbbell Workouts are simply the purest partnership of man and iron".


Want to train at home? Got no more training equipments than a pair of Dumbbells? or maybe you just love to workout with dumbbells, I will give you the best dumbbell Exercises and Workouts sure to give you a killer workout every time.
 

Barbells may help lift maximum weights but dumbbells still remain the favorite for many bodybuilders and fitness experts and for good reasons.
 

Advantages of Dumbbell Training
 

Dumbbells,

  1. Gives you a more complete workout from training arms to Calves.
     
  2. Provide a longer range of motion.
     
  3. Help work each side independently demanding more co-ordination from each side.
     
  4. Hits muscles from more angles unlike barbells which hits only one angle.
     
  5. Are the only way a few exercises are best done like Dumbbell flys and Pullovers.
     
  6. Are easy to carry and gives a great feel and pump.
     
  7. Helps develop the lagging body part on one side if there is any.

The only disadvantage is that, that your strength may outgrow your dumbbell weights and may require newer ones. But you can buy Dumbbells which allows you to add additional weights { with the bolted ones } which will avoid this problem.


Do you require any extra Equipments?
 

Yes. A Weight Training Bench is indispensable if you want to do Chest Exercises. An adjustable one for Incline or decline exercises will be better but not necessary.

An Exercise Mat and a Chin Up bar will give you a comfortable and complete workout.


When training with Dumbbells always remember,
 

  • Form is as important as the amount of weights you lift.
  • Correct technique is very crucial as the movements are easy to cheat.
  • Better co-ordination is required than with barbells.
  • Vary your workouts to prevent boring workouts.
  • Go Heavy. Maximum benefits are in the pain zone.

 


Best Dumbbell Exercises by Body part.
 

There are dozens of Dumbbell exercises but I have short listed the best ones. These exercises should be part of your every workout. Ask any expert and he/she cannot agree more with these tips.

Body Part Must do Dumbbell Exercises Optional Exercises
     
Shoulders Dumbbell Shoulder Press

Dumbbell Lateral Raises
 

 Arnold Press
Chest Dumbbell Chest Press

Dumbbell Flyes
 

 Incline and Decline Dumbbell Press
Back Dumbbell Weighted Chin Ups

Dumbbell Rows

Dumbbell Deadlifts
 

 One arm dumbbell rows
Legs Dumbbell Squats

Dumbbell Calf Raises
 

 Lunges
Abdominals Weighted Crunches
 		 Weighted Hanging Raises
Arms { biceps triceps and forearms} Dumbbell Curls

Dumbbell Extensions

Dumbbell forearm curls
 

 Hammer Curls

Kickbacks

Dumbbell forearms reverse curls

The correct methods of performing these exercises are explained in the Weight Training Exercise Database  Section.
 

Sample Dumbbell Workouts
 

I will describe you a sample 3 day Dumbbell Workout. Also check the Weight Training Workouts  for more routines.
 

3 Day Dumbbell Workout
 

Monday - Chest and Shoulders

Dumbbell Shoulder Press, 4 sets of 10,8,6,4 reps.

Dumbbell Lateral Raises, 4 sets of 10,8,6,4 reps.

Dumbbell Chest Press, 4 sets of 10,8,6,4 reps.

Dumbbell Flyes, 4 sets of 10,8,6,4 reps.

Abdominals - I suggest you start with Crunches but as they get easy to do, change to Weighted crunches which are done holding a plate on your chest. { Unbolt the dumbbell to take a plate out for use } - 3 sets for as many as possible reps.

Wednesday - Back and Triceps
 

Dumbbell Weighted Chin Ups, 4 sets of 10,8,6,4 reps.

Dumbbell Rows, 4 sets of 10,8,6,4 reps.

Dumbbell Deadlifts, 4 sets of 10,8,6,4 reps.

Dumbbell Extensions, 4 sets of 10,8,6,4 reps.

Abdominals - I suggest you start with Crunches but as they get easy to do, change to Weighted crunches which are done holding a plate on your chest. { Unbolt the dumbbell to take a plate out for use } - 3 sets for as many as possible reps.

 

 Friday - Legs, Biceps & Forearms

Dumbbell Squats, 4 sets of 10,8,6,4 reps.

Dumbbell Calf Raises, 4 sets of 10,8,6,4 reps.

Dumbbell Curls, 4 sets of 10,8,6,4 reps.

Dumbbell forearm curls, 4 sets of 10,8,6,4 reps.

Abdominals - I suggest you start with Crunches but as they get easy to do, change to Weighted crunches which are done holding a plate on your chest. { Unbolt the dumbbell to take a plate out for use } - 3 sets for as many as possible reps.

You can always change your exercises and replace them with the optional ones.


 

ExerciseGoals.com Recommends...

Dumbbell Exercises and Workouts is the definite guide for any one wanting to Build Muscle and Strength using Dumbbells at Home.

Click here to find out how to Build Muscle and Strength with expensive Gym Membership.

 


 

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