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Dumbbell Exercises
The following are details of various exercises that can be
performed using dumbbells.
Exercises
Decline dumbbell bench press
Muscles - Pectoralis Major (lower chest), Anterior Deltoids
- Hold a dumbbell in each hand using an overhand grip while sitting at the
high end of a decline bench
- Rest the dumbbells in an upright position on the knees
- Lie on the flat bench, simultaneously bringing the dumbbells to
a position where they are held at the sides of the torso at chest level
- Raise the dumbbells to a position of straight arm's length
(elbows not locked)
- At this point, the dumbbells are held directly over the chest
area, in contact with each other, with palms facing forward
- Slowly bend the arms and lower the dumbbells until they are at
either side of the chest
- Dumbbells are lowered to a position where a comfortable but
maximum stretch is achieved
- Raise the dumbbells from the sides of the chest to the starting
position
Incline dumbbell bench press
Muscles - Pectoralis Minor (upper chest), Anterior
Deltoids
- Hold a dumbbell in each hand using an overhand grip while sitting
at the edge of the incline bench
- Rest the dumbbells in an upright position on the
knees
- Lie on the incline bench, simultaneously bringing the
dumbbells to a position where they are held at the sides of the torso at chest
level
- Raise the dumbbells to a position of straight arm's
length (elbows not locked)
- At this point, the dumbbells are held directly over the
upper chest, in contact with each other, while the palms are facing
forward
- Slowly bend the arms and lower the dumbbells until they
are at either side of the chest
- Dumbbells are lowered to a position where a comfortable
stretch is achieved
- Raise the dumbbells from the sides of the chest to the
starting position
Standing dumbbell side laterals
Muscles - Medial Deltoids
- Stand with back straight, knees slightly bent, and feet
slightly less than shoulder-width apart
- Keep back erect and elbows slightly flexed throughout
the entire movement
- Hold a dumbbell in each hand using an overhand grip, with palms
facing each other
- Press dumbbells together approximately 4 to 6 inches in
front of the hips
- Keeping elbows slightly bent, raise the dumbbells
laterally, in an arc toward the ceiling until arms are parallel to the floor,
and hold briefly
- Slowly lower the dumbbells to the starting position
Standing dumbbell bent laterals
Muscles - Posterior Deltoids, Medial Deltoids, upper
Trapezius
- Stand with back straight, knees bent, and feet
shoulder-width apart
- Hold a dumbbell in each hand using an overhand grip, with palms
facing each other
- Bend at the hips until the back is parallel to the floor and
arms are hanging down in an extended position (arms perpendicular to the
floor)
- Keeping elbows slightly bent, raise the dumbbells
laterally in an arc-like motion until arms are parallel to the floor
- Slowly lower the dumbbells to the starting position
Standing front dumbbell raises (alternate)
Muscles - Anterior deltoids
- Stand with back straight, knees slightly bent, and feet
slightly less than shoulder-width apart
- Hold a dumbbell in each hand using an overhand grip with palms facing
downward
- Let arms hang straight down at the sides, holding the dumbbells
approximately 2 to 4 inches from upper thigh level
- Keeping elbows slightly bent throughout the entire movement,
raise the left dumbbell from upper thigh level to eye level, and slowly lower
the dumbbell to starting position
- Repeat the movement with the right dumbbell
Incline seated dumbbell curls (alternate)
Muscles - Biceps Brachii
- Lie on an incline bench with your back pressed firmly against the
padding and feet flat on the floor
- Hang arms down at the sides, holding a dumbbell in each hand with an
underhand grip (palms facing upward)
- Slowly curl the left dumbbell toward your left shoulder
- When maximum biceps contraction occurs, slowly lower the
dumbbell to the starting position
- Repeat with the right arm
Seated one arm triceps extension
Muscles - Triceps Brachii
- Sit on a flat bench with feet flat on the floor
- Hold a dumbbell with an overhand grip (palms are facing
forward throughout the entire movement)
- Hold the dumbbell overhead with the arm fully extended
- Lower the dumbbell until the forearm is parallel to the
floor
- At this point, the dumbbell is positioned behind the neck (end
position)
- Without bouncing the weight at the bottom of the movement,
slowly extend the dumbbell to the starting position and repeat the movement
until the desired number of repetitions is completed
- Repeat for the other hand
One-arm dumbbell rows (alternate)
Muscles - Latissimus Dorsi, Biceps, Brachialis, Trapezius
(mid)
- Hold a dumbbell with the right hand, using an overhand grip
(palm facing the body)
- Rest the left knee on a flat bench. The right leg should be flexed
with the foot flat on the floor
- Bend forward at the hips and stabilize the body with a
straightened left arm
- At this point, the torso should be nearly parallel to the
floor
- The dumbbell in the right hand is held at full arm's
length
- Keeping the elbow close to the torso, pull the dumbbell upward
in a straight vertical line, allowing it to touch the rib cage lightly
- Slowly lower the dumbbell to the starting position, and repeat
the movement until the desired number of repetitions is completed
- Repeat for the left hand
Lunges with dumbbells
Muscles - Quadriceps, Hamstrings, Gluteal muscles
- Hold a dumbbell in each hand with an underhand grip (palms facing
the torso)
- Hold the dumbbells at the sides of the body with arms
fully extended (palms facing your torso)
- Step forward with the lead leg, keeping
the back erect
- Bend the knee of the lead leg until it has reached a 90-degree angle
- At this point, the knee of the back leg should be
approximately 2 to 3 inches from the floor
- When fully lowered, push forcefully with the lead leg
and return to the starting position
- Repeat the exercise with your other leg, and continue to
alternate until the desired number of repetitions is completed
- Remember that a shorter lead step allows more emphasis to
be placed on the quadriceps muscles and a larger step places more emphasis on
the gluteal and hamstring muscles
Standing one leg heel raises
Muscles - Soleus & Gastrocnemius
- Hold a dumbbell in each hand with an underhand grip (palms facing
the torso)
- Stand with back erect, knees slightly bent
- Balance on one leg
- Raise the heel off the ground to balance on the ball of the foot
- Slowly lower the heel to the ground
- Repeat the exercise with the other leg
Squats
Muscles - Rectus Femoris
- Hold a dumbbell in each hand with an underhand grip (palms facing
the torso)
- Stand with back erect, knees slightly bent, and feet
shoulder-width apart
- Arms fully extend at the side of the body
- Lower the body until the thighs are parallel with the
ground
- Straighten the legs to return to the start position
Wrist Curls
Muscles - Forearm flexors
- Hold a dumbbell with an underhand grip (palm facing
upward)
- Sit on the end of a bench, feet flat on the floor
- Allow the forearm to lie on the thigh with the wrist and
hand hanging over the end of the knee
- Allow the dumbbell to be lowered until it is rolled into
the fingers
- Using the forearm muscles, raise the dumbbell by flexing
the fingers and curling the wrist
- Lower the weight to the start position
- Repeat for the required number of repetitions
- Repeat with the other hand
Wrist Extensions
Muscles - Forearm flexors
- Hold a dumbbell with an overhand grip (palm facing
downward)
- Sit on the end of a bench, feet flat on the floor
- Allow the forearm to lie on the thigh with the wrist and hand
hanging over the end of the knee
- Allow the dumbbell to be lowered until it is rolled into the
fingers
- Using the forearm muscles, raise the dumbbell by curling the
wrist
- Lower the weight to the start position
- Repeat for the required number of repetitions
- Repeat with the other hand
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (1997) Dumbbell Exercises [WWW] Available from: https://www.brianmac.co.uk/dumexer.htm [Accessed
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