Exercises 36
Dumbbell Exercises 36
- Chest
Incline Dumbbell Press
Press dumbbells upward on an incline bench to target the upper chest and shoulders.
Upper Chest•Front Delts•Triceps - Shoulders
Seated Dumbbell Press
Press dumbbells overhead to build shoulder and tricep strength.
Delts•Triceps - Chest
Chest Fly
Isolate your chest muscles with controlled dumbbell movements.
Chest - Chest
Dumbbell Fly
Stretch and contract your chest muscles using dumbbells.
Chest - Arms
Bicep Curl
Lift dumbbells by curling your arms to work the biceps.
Biceps - Arms
Hammer Curls
1. Stand upright with a dumbbell in each hand, palms facing each other. 2. Keep your elbows close to your torso and curl the dumbbells upward. 3. Lower them back down with control to the starting position.
Biceps•Brachialis•Forearms - Arms
Skull Crushers
Hit your triceps hard with this isolation move.
Triceps - Arms
Concentration Curl
Laser-target your biceps with strict, controlled reps.
Biceps - Arms
Overhead Tricep Extension
Stretch and strengthen your triceps with this overhead move.
Triceps - Arms
Wrist Curls
Build forearm strength and grip with controlled wrist flexions.
Forearm Extensors•Forearms - Arms
Reverse Wrist Curls
Strengthen your forearm extensors with this simple exercise.
Forearm Extensors - Arms
Standing Hammer Curls
Strengthen your biceps and forearms with this classic move.
Biceps•Forearms•Brachioradialis - Arms
Farmer's Walk
Carry heavy weights over a distance to build strength and endurance.
Forearms - Arms
Zottman Curl
Combine regular and reverse curls for biceps and forearm gains.
Biceps - Arms
Reverse Curl
Strengthen your forearms and biceps with a reverse grip.
Brachioradialis - Arms
Preacher Curl
Isolate your biceps with controlled preacher curls.
Biceps - Shoulders•Arms
Shoulder Press
Build strong shoulders and triceps with this compound move.
Delts - Shoulders
Lateral Raise
Sculpt your shoulders with this lateral raise exercise.
Side Delts - Shoulders
Bent-Over Lateral Raises
Target your rear delts and upper back with this effective exercise.
Rear Delts - Shoulders
Front Raise
Strengthen your front shoulders and upper chest with front raises.
Front Delts - Shoulders
Reverse Fly
Strengthen your rear shoulders and upper back with reverse flys.
Rear Delts - Shoulders
Arnold Press
A shoulder press with a twist—literally!
Front Delts•Side Delts•Rear Delts - Shoulders
Upright Row
Lift the barbell towards your chin to target shoulders and traps.
Side Delts•Traps - Shoulders
Shrugs
Strengthen your traps with simple shoulder shrugs.
Traps - Core
Russian Twist
A great rotational move to build strong obliques and improve core stability.
Obliques - Legs
Calf Raise
A simple yet effective move to build strength and size in your calves.
Calves - Legs
Single-Leg Calf Raise
A challenging move that targets each calf independently for balanced development.
Calves•Soleus - Legs
Dumbbell Jump Squat
An explosive lower body move that builds power and endurance.
Calves•Quads•Hamstrings - Legs
Squat
A versatile lower body exercise that builds strength and stability.
Quads•Glutes•Hamstrings - Legs
Lunges
A dynamic lower body exercise to build strength, balance, and flexibility.
Quads•Hamstrings•Glutes - Back
Bent-Over Row
A compound exercise that targets multiple back muscles.
Lats•Rhomboids•Traps - Back
Single-Arm Dumbbell Row
A great exercise for building unilateral strength and isolating one side of the back.
Lats - Legs
Bulgarian Split Squat
A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.
Quads•Hamstrings•Glutes - Shoulders
Seated Lateral Raise
A simple yet effective exercise to shape and strengthen your shoulders.
Side Delts - Shoulders
Rear Lateral Raise
A great isolation exercise to strengthen the rear deltoids and improve posture.
Rear Delts - Shoulders
Deltoid Fly
Strengthen your shoulders and improve your posture.
Deltoids