Dumbbell Exercises For Back

Large Row

Take a dumbbell with each hand and bend your knees and hips to bring you to a squatting position.

Raise both dumbbells up without altering the angle at your knees and hips and lower back after a short break.

Exhale as you lift the dumbbells and breathe in when you return to the starting position.


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Bent on rank

 

Get up and get down to hold two dumbbells in both hands (knees slightly bent).

Lift the dumbbells up until your arms are parallel to your body and reduce their return after a short break.

Try to keep your back straight throughout. Only the arms should move.


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A row of knees arms

Put your knee and hand on a bench and grab a dumbbell with your other hand.

Lift the dumbbells up without moving anything other than the arm and lower back after a short break.

Exhale as you lift the dumbbell and when you return to the starting position.

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A row of arm

Put yourself leaning forward in front of a bench while holding a dumbbell with one hand (arm).

Lift the dumbbells up until your arm is parallel to your body and lower back after a short break.

Other hands when set is completed.

Try to keep your back straight throughout. Only the arms should move.


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Dead Lift

Get up and grab a dumbbell with each of your hands.

Bend your knees and hips to lower the dumbbells down and raise yourself back after a short break.

Inhale on the way down and exhale as you return to the starting position.


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Stiff Legged Dead Lift

Get up and get down to hold two dumbbells in both hands (knees slightly bent).

Raise your upper body until you are standing and lower back after a short break.

Try to keep your arms straight throughout keeping the same small arc in your elbows arms.

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Fold opposite foot

Stand up, reach down and grab a dumbbell just above your feet with your opposite hand (knees slightly bent).

Lift the dumbbells up until you are standing and lower back after a short break.

Keep a slight arch in your knees everywhere.

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Twist Bend opposite foot

 

Stand up, reach down and grab two dumbbells just above your feet with your hands (knees
slightly bent).

Lift the dumbbells up until you are standing and lower their return, but for the other foot.

Alternating sides.

Keep a slight arch in your knees everywhere.

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Back Fly

Lie on your chest on the bench and grab two dumbbells with your hands, elbows at 90 degrees.

Raise the dumbbells until your arms are parallel to the floor and reduce their return after a short break.

Exhale as you pull the dumbbells and breathe during the descent back.

Dumbbell Exercises For Forearms

 Palms-Up Wrist Curl

Sit on one end of a bench and hold a dumbbell in each hand, wrist against your knees, palms up.

Lift the dumbbells lifting only your hands and slowly lower them back down after a short pause.

Keep your arms still long.

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One-Arm Palm-Up Wrist Curl

Sit on one end of a bench and hold a dumbbell with one hand, wrist against your knee, palm up.

Lifting a dumbbell in one hand and rising slowly lower back down after a short pause.

Alternate hands after a set.

Keep your arms still long.

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Palms-Down Wrist Curl

Sit on one end of a bench and hold a dumbbell in each hand, wrist against your knees, palms down.

Lift the dumbbells lifting only your hands and slowly lower them back down after a short pause.

Keep your arms still long.

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One-Arm Palm-Down Wrist Curl

Sit on one end of a bench and hold a dumbbell with one hand, wrist against your knee, palm down.

Lifting a dumbbell in one hand and rising slowly lower back down after a short pause.

Alternate hands after a set.

Keep your arms still long.

Dumbbell Exercises For Arms

Dumbbell Exercises For Biceps

Biceps One-at-a-time Curl

Take a dumbbell in each hand, palms facing forward.

One arm at a time, lifting a dumbbell by bending the elbow and lower back after a short break.

Alternate manually after full movement is finished.

Biceps Curl alternating

Stand up and hold a dumbbell with both hands on the side of your body, palms facing each other.

Lifting a dumbbell until it reaches the height of your shoulder while lowering slowly down after a short pause, start raising another.

Try not to offend the upper body in order to help you lift weights.

Inner-Bicep Curl

Stand up and hold a dumbbell with both hands on the side of your body, palms facing each other.

Raise both dumbbells until they reach the height of your shoulders and slowly lower down after a short pause.

Try not to offend the upper body in order to help you lift weights.

Biceps Curl

Stand up and hold a dumbbell with both hands on the side of your body, palms facing each other.

Raise both dumbbells until they reach the height of your shoulders and slowly lower down after a short pause.

Try not to offend the upper body in order to help you lift weights.

Hammer Curl

Take a dumbbell in each hand on the sides of your body, palms facing your body.

Raise both dumbbells by bending your elbows and lower them after a short pause.

Keep your arms still long.

Seated Biceps Curl alternating

Sit on a bench and hold a dumbbell with both hands on the side of your body, palms facing each other.

Lifting a dumbbell until it reaches the height of your shoulder while lowering slowly back down after a short pause, start raising another.

Try not to offend the upper body in order to help you lift weights.

Biceps Curl sitting

Sit on a bench and hold a dumbbell with both hands on the side of your body, palms facing each other.

Raise both dumbbells until they reach the height of your shoulders and slowly lower down after a short pause.

Try not to offend the upper body in order to help you lift weights.

Alternate Incline Bicep Curl

Sit on an incline bench and hold a dumbbell with both hands down, palms facing each other.

Lifting a dumbbell until it reaches the height of your shoulder while lowering slowly back down after a short pause, start raising another.

Try not to offend the upper body in order to help you lift weights.

Incline Bicep Curl

Sit on an incline bench and hold a dumbbell with both hands down, palms facing each other.

Raise both dumbbells until they reach the height of your shoulders and slowly lower down after a short pause.

Try not to offend the upper body in order to help you lift weights.

Incline Bench Bicep Curl

Sit on an incline and hold a dumbbell in each hand on the sides of your body, palms facing each other bench.

Raise both dumbbells until they reach your shoulder and lower back down after a short pause levels.

Try not to offend the upper body in order to help you lift weights.

Biceps Curl concentration

Stand behind an incline bench and rest one arm on the back support while holding a dumbbell, palm up.

Lift the dumbbells up to your shoulder and lower back after a short break.

Only your forearms should move throughout the year.

Sitting Inner-Bicep Curl

Sit on a bench and hold a dumbbell with both hands on the side of your body, palms facing each other.

Raise both dumbbells until they reach the height of your shoulders and slowly lower down after a short pause.

Try not to offend the upper body in order to help you lift weights.

Seated Concentration Curl

Sit on a bench, an arm rest against your thigh and hold a dumbbell with this hand down between his legs, palm facing the other leg.

Lift the dumbbells up to your shoulder and slowly lower back down after a short pause.

Alternate after a set.

Try not to offend the upper body can to help you lift the weight.

Curl dumbbells sitting isolated

Sit on one end of the bench, hold a dumbbell with your hand and place the elbow of the hand (extended) against the front of your thigh.

Lifting a dumbbell until it reaches the height of your shoulders and slowly lower back down after a short pause. Alternate after a set.

Try not to offend the upper body in order to help you lift the weight.

Preacher Curl Biceps (Grip supination)

Place one arm against the arm mounting each other at an angle of 90 degrees and grab a dumbbell in each hand, palms up.

Lift the dumbbells alternately until your forearms are parallel to the floor and cut down again after a short break.

Try not to offend the upper body in order to help you lift weights.

Biceps Curl (Neutral Grip)

Place one arm against the arm mounting each other at an angle of 90 degrees and grab a dumbbell in each hand, palms facing each other.

Lift the dumbbells alternately until your forearms are parallel to the floor and cut down again after a short break.

Try not to offend the upper body in order to help you lift weights.

Bench alternate Biceps

Lie face down on a high bench and hold a dumbbell with both hands right below your shoulders.

Lifting a dumbbell until it reaches the height of your shoulder while lowering slowly down after a short pause, start raising another.

Try not to offend the upper body in order to help you lift weights.

Biceps Curl Supine

Lie on your back on a bench and hold a dumbbell in each hand on each side of the body below the height of the body, palms up.

Raise the dumbbells until they reach the size of your body and the lower slowly down after a short pause.

Exhale as you lift and inhale when lowering back.

Dumbbell Exercises For Shoulders

 

 Shoulder Press

 

Stand up and hold two dumbbells near your shoulders, palms facing forward.

Lift the dumbbells up until your elbows are close to locking and lower back after a short break.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Seated Shoulder Press

 

Sit on a bench and hold two dumbbells at shoulder level, palms facing forward.

Push the dumbbells up until your elbows are close to locking and lower back after a short break.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Back Supported Shoulder Press

 

Sit on a bench with a back support for you and hold two dumbbells at shoulder level, palms facing each other.

Lift the dumbbells up until your elbows are close to locking and lower back after a short break.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Lateral Raise

 

Stand up and hold a dumbbell in each hand in front of your hips, palms facing each other.

Lift the dumbbells at your sides until your arms are almost parallel to the ground and lower back after a short break.

Try to keep your elbows angles still long.

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Bent-Over One-Arm Deltoid Raise

 

Bend down and hold a dumbbell in one hand between your legs, knees slightly bent.

Lift the dumbbells at your sides until your arm is parallel to the ground and lower back down slowly after a short pause.

Keep your back straight throughout.

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Seated Side Lateral Raise

 

Sit on one end of the bench and hold a dumbbell in each hand on the side of your body.

Raise both dumbbells side until your arms are parallel to the floor and lower back down slowly after a short pause.

Keep your back straight throughout.

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Bent-Over Rear Deltoid Raise

 

Sit on one end of the bench and lower your body to maintain a dumbbell in each hand just below the ground.

Raise both dumbbells at your sides until your arms are almost parallel to the ground and lower back down slowly after a short pause.

Maintain the same small arc in your elbows throughout.

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Rear Deltoid Raise

 

Lie on a bench high (face down) and a dumbbell in each hand below your chest, arms slightly bent.

Raise both dumbbells at your sides until your arms are almost parallel to the ground and lower back down slowly after a short pause.

Maintain the same small arc in your elbows throughout.

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Rear Deltoid Circle

 

Lie on your chest on a bench and hold a dumbbell in each hand on each side of your hips, arms slightly arched.

Bring both dumbbells forward until you can see both at the same time and bring them back slowly after a short pause.

Maintain the same small arc in the elbows and keep both dumbbells at the same height from the ground everywhere.

 

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Straight-Arm Front Deltoid Raise

 

Stand up and hold a dumbbell in each hand in front of your thighs.

Raise the dumbbells to your shoulders and continue to rise at arm's length and slowly lower them back down after a pause.

Keep your arms extended to all.

 

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Upright Row

 

Stand up and hold a dumbbell in each hand in front of your thighs.

Raise both dumbbells until your arms are parallel to the floor and lower back down slowly after a short pause.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Front Raise

 

Stand up and hold a dumbbell in each hand in front of your thighs, palms facing your body.

Lift the dumbbells forward and upward until your arms are almost parallel to the ground and lower back after a short break.

Keep your arms extended to all.

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Shoulder Shrug

 

Stand up and hold a dumbbell in each hand in front of your thighs, palms facing your body.

Lift the dumbbells up, shrugging his shoulders and lower back after a short break.

Keep your arms extended to all.

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Push Press

 

Stand up and hold two dumbbells above your shoulders, palms facing each other, knees arched.

Push the dumbbells up until your arms are close to locking and slowly lower down after a short pause.

Exhale pushing and breathe in when lowering back.

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Crouched Rear Deltoid Row

 

Crouch by bending your hips and knees and hold a dumbbell with both hands near your knees,
palms facing back.

Lift the dumbbells up until your elbows form a 90 degree angle and lower back after a short break.

Try to focus solely on moving the arm during exercise.

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Palms-In Shoulder Press

 

Stand up and hold two dumbbells at shoulder level, palms facing each other.

Push the dumbbells up until your elbows are close to locking and lower back after a short break.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Back Supported Palms-In Shoulder Press

 

Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other.

Push the dumbbells up until your elbows are close to locking and lower back after a short break.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Palms-In Alternated Shoulder Press

 

Stand up and hold two dumbbells, one in the shoulder and top with your other arm outstretched,
palms facing each other.

Push one dumbbell up until your elbow is close to locking and lower it down after a short pause. Alternating hands.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

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Seated Palms-In Alternated Shoulder Press

 

Sit on a bench and hold two dumbbells, one in the shoulder and top with your other arm outstretched, palms facing each other.

Push one dumbbell up until your elbow is close to locking and lower it down after a short pause. Alternating hands.

Be careful not to crease the spine in an effort to help you raise the dumbbells.

Dumbbell Exercises For Triceps

Two-Arms Triceps Extension

    Stand up and hold a dumbbell with both hands behind the head, arms pointing up.

    Lift the dumbbells up by curling your elbows and slowly lower back after a short break.

    Your arms should stay still long.

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One-Arm Triceps Extension

Stand up and hold a dumbbell with one hand behind your head, bend at an angle of 90 degrees, right arm up.

Lift the barbell with one hand until your arm is close to being fully extended and slowly lower back after a short break. Alternate after a set.

Keep your arm still long.

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Seated Triceps Extension

Sit and hold a dumbbell with both hands behind your head, elbows to 90 degrees, arms up.

Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower back after a short break.

Keep your arms still long.

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Triceps Kickback

Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.

Push the dumbbell extending your elbow and allow it to slowly return after a short break.

Keep your arm still long.

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Bent-Over One-Arm Triceps Extension

Sit, crouch forward and hold a dumbbell with one hand, the elbow at an angle of 90 degrees, palm facing your body.

Lift the barbell with one hand until your arm is parallel to the ground and slowly lower back after a short break. Alternate after a set.

Keep your arm still long.

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Lying Triceps Extension

Lie on your back on a bench and hold a dumbbell in each hand, palms up, arms toward the ceiling.

Lift the dumbbells by extending the elbows and allow them to slowly return after a short break.

Keep your arms still long.

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Triceps Bench Press

Lie on your back on a bench and hold the dumbbells at your sides just above your chest, palms facing each other.

Push the dumbbells up until your arms are close to being fully extended and slowly lower them back after a short break.

Exhale as you push the weights and exhale as you lower them down.

Dumbbell Exercises For Men At Home

Squat

 

Standing feet shoulder width apart, holding dumbbells to your shoulders or on the side of your body. Flex hip and bend your knees and go all the way down, as if sitting in a chair until your thighs are parallel to the floor.

Lean your torso forward if you feel that your heels are unstable on the ground. Then return to the starting position without locking your knees at the end of the movement.

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Stiff Leg Deadlift

 

Stand with feet shoulder width apart holding dumbbells in your arms lowered (in front of you). Bend forward at the waist with hip flexion. Keep your back straight and head up.

Tighten your buttocks and lock your knees while leaning forward. Stop going down when you feel your hamstrings fully stretched and return to the starting position.

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 Lying Press

Lie on your back in a semi-recumbent position. Hold the dumbbells next to your shoulders with your palms facing forward and elbows bent.

      Push the weight up and meet at the end of the movement, keeping them in the same plane at any time. Do not hyper-extend or raise your body at the end of the movement.

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Lying Fly's

Lie on your back in a semi-recumbent position. Hold the dumbbells in your hands, arms to the ground.

      Bring your palms together above your head, drawing a semi-circle with each hand while slightly bending your elbows and moving only the shoulder joint until you feel a full stretch in your pectoral muscles and anterior deltoids.

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Overhead Press

Standing feet shoulder width apart, knees slightly bent. Place the dumbbells above your shoulders, palms facing forward, and slowly lift them up without reaching the end of the motion to avoid lifting the shoulder blades.

      Then return to the starting position in a controlled manner.

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 Lateral Raise

  Standing feet shoulder width apart, knees slightly bent. Hold the dumbbells palms facing each other in front of your body and raise the arms laterally away until they reach your shoulder height and then slowly get to the starting position.

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 Bent-Over Rows

Stand with your feet shoulder width apart, knees slightly bent, and bend your torso forward and stay at a 45 degree angle with the ground.

      Pull the dumbbells to the sides of your body while bending your elbows and pull the shoulder blades in toward your spine and then return to the original position.

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Bicep Curls

You can perform this exercise each arm alone, arm or both arms alternately together.

      Hold the dumbbells next to your palms body forward, then lift the dumbbells by bending the elbow until they reach 3/4 of the way to your shoulders.

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Lying Triceps Extensions

Lie on your back in a semi-recumbent position. Hold a dumbbell in your opposite hand. Your arms should be at an angle of 90 degrees to your body and the ground.

      Bend your elbow and lower the dumbbells back to ear level without moving your shoulder joint. Slowly return to the starting position.

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Abdominal Crunches

Lie on your back in a semi-recumbent position. Hold a single dumbbell with both hands.

      Straighten your arms and point them to the ceiling. Slowly lift your shoulders and upper back, focusing on your upper abs. Then return to the starting position while controlling the movement.