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Exercise Lab

Dumbbell Bench Press

The dumbbell bench press is an alternative to the barbell bench press. You will not be able to use as much weight as the traditional bench press because it is harder to control the dumbbells. Variety is the key to breaking through plateaus. Using dumbbells, like the dumbbell bench press, is a great way to add variety to your routine.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Dumbbell Bench Press Restricted ROM

The dumbell bench press using a restricted range of motion is a good exercise to develop your chest. Stopping the motion with your elbows at 90 degrees may make the exercise a little easier on your shoulders. Performing the dumbbell bench press on the ball is also challenging for your core and gets the whole body involved in the exercise.

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Target Muscle Groups: Chest  |  Shoulders


Dumbbell Crunch

The dumbbell crunch is a great exercise for developing your abs and strengthening your core. All you need is a dumbbell and a place to lay down. This exercise is exactly the same as a regular crunch done while hugging a dumbbell to your chest. To progress with this exercise you can add repetitions or you can add more weight.

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Target Muscle Groups: Abs & Core


Dumbbell Curl -- Seated

Dumbbell curls performed while seated isolate the biceps (elbow flexors). Dumbbell curls are a great way to develop definition in the arms. Supinate (palms up) your wrists for a peak-contraction of the bicep muscles. Seated curls can be performed at home or at the gym with dumbbells and a bench.

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Target Muscle Groups: Biceps


Dumbbell Curl -- Standing

Dumbbell biceps curls performed standing are a great way to build strong, sexy arms. Dumbbell biceps curls are a staple in every gym. Almost everyone is interested in developing great looking arms. Dumbbells curls are used in place of barbell curls when balanced strength is desired in each arm. Sculpt your arms with standing dumbbell curls.

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Target Muscle Groups: Biceps


Dumbbell Decline Bench Press

The dumbbell decline bench press strengthens the lower chest muscles and anterior shoulder muscles. This is a challenging exercise and should be performed with a spotter for safety. It is common for the decline bench press to be included in bodybuilding routines as a means to develop a symmetrical chest.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Dumbbell Half Curl-Down

The dumbbell half curl-down targets the core muscles. The half curl-down is a challenging and fun way to strengthen the abdominals. Do not perform this exercise if you have any low back issues. Half curl downs should be performed after full sit ups have been mastered. Select a weight that is within your capabilities.

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Target Muscle Groups: Abs & Core


Dumbbell Half Wall Slide

The half wall slide performed with dumbbells is a great way to develop strength in the legs and glutes. The half wall slide emphasizes the quadriceps. It can be performed as part of a lower-body workout or to improve performance for sport. A sturdy wall and pair of dumbbells is all that is required.

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Target Muscle Groups: Legs


Dumbbell Hang High Pull

The Dumbbell Hang High Pull is the second pull of the power clean and snatch. This exercise is to be performed in an explosive manner. The dumbbell hang high pull works the core muscles, shoulders, and traps. Be sure to keep your head up and torso erect.

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Target Muscle Groups: Back  |  Shoulders


Dumbbell Incline Alternating Curls

The dumbbell incline alternating curls are a good way to add variety to your routine. The position of your body changes the range of motion and the angle of the exercise. The seated position stops you from cheating.

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Target Muscle Groups: Biceps


Dumbbell Incline Bench Press

The dumbbell incline bench press works the pectoral muscles, emphasizing the upper region. The anterior deltoids and triceps assist the chest muscles in the incline press. Incline dumbbell bench presses can be used for pectoral definition and size. If heavy loads are used to induce hypertrophy, use a spotter for safety.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Dumbbell Lateral Raise -- Seated

The dumbbell lateral raise performed seated isolates the medial head of the deltoids. If you raise your arms above the horizontal plane you activate the trapezius. Dumbbell lateral raises are typically performed with moderate weight. The "lat" raise is a standard shoulder exercise found in most workout routines. You may change the load on the shoulders by turning your palms down, up, or out. Experiment with various grips to vary the angle of work and keep your muscles challenged.

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Target Muscle Groups: Shoulders


Dumbbell Lateral Raise -- Standing

The dumbbell lateral "lat" raise performed standing trains the shoulders. Many bodybuilders perform this exercise before pressing to pre-fatigue the primary movers and create a better "burn" in the shoulders. The standing variety allows for more weight to be used than when seated. Begin with the dumbbells to the sides or in front of the thighs.

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Target Muscle Groups: Shoulders


Dumbbell Lateral Step Up

The dumbbell lateral step up activates the hip adductors and glutes. It is a good exercise to improve lateral strength and stability in the lower body. To progress with this exercise you can add more weight, increase the height of the step or add repetitions.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Dumbbell Muscle Snatch

The Dumbbell Muscle Snatch is a great warm up exercise for snatches or any type of shoulder work. It is also a good pre-hab exercise for baseball and other throwing sports. Finally, it can be used on it's own to strengthen the shoulders and upper back.

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Target Muscle Groups: Abs & Core  |  Back  |  Shoulders



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