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Exercise Lab

Dumbbell Overhead Triceps Extension

The dumbbell seated overhead triceps extension is a isolation exercise for the triceps. Perform the overhead triceps extension on a swiss ball or while standing to increase activation of the Abdominals and Erector spinae.

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Target Muscle Groups: Triceps


Dumbbell Pull Over

The dumbbell pullover is an often overlooked exercise. It is great for strengthening the upper body. This exercise is especially useful for swimming and racket sports.

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Target Muscle Groups: Upper Body


Dumbbell Push Press with Rotation

Dumbbell Push Press with Rotation develops power and strength in the upper and lower-body. The rotation component activates the core muscles. If you are looking for a quick, effective workout, combine this exercise with Burpees and the Long Jump. You may use heavier weights performing the push press than when performing the exercise with strict form.

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Target Muscle Groups: Abs & Core  |  Shoulders  |  Triceps


Dumbbell Reverse Lunge

The dumbbell reverse lunge targets the quadriceps and glutes. The adductors on the stationary leg also assist in the lunge. This exercise is a variation of the forward lunge and can be a great way to introduce more variety into your workout routine. Keep your chest upright and your eyes focused forward to assist your balance. Select a pair of dumbbells that are challenging, but do not negatively affect your technique.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks  |  Legs


Dumbbell Romanian Deadlift

The dumbbell Romanian deadlift is a great exercise to improve both strength and flexibility in the posterior chain. It is safe for beginner exercisers and will help teach them how to control their bodies and feel what they are doing. This exercise is also very beneficial for advanced exercisers.

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Target Muscle Groups: Back  |  Hips & Buttocks  |  Legs


Dumbbell Row -- Bench

The dumbbell row is a great exercise for building upper body pulling strength. Supporting yourself with the bench takes some of the strain off of your lower back. The uneven loading of this exercise also helps to develop your core.

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Target Muscle Groups: Back


Dumbbell Row on Ball

The dumbbell row performed on a Swiss ball is a challenging exercise for the back, rear-deltoids, biceps, and core muscles. By keeping your elbows up and out you achieve a peak-contraction in the upper back. The dumbbell row on the Swiss ball can be added into your workout routine on your upper-body day, back and biceps day or as part of a circuit training plan.

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Target Muscle Groups: Back  |  Shoulders


Dumbbell Shoulder External Rotation -- Side Lying

Dumbbell shoulder external rotation - side lying targets the external rotators of the shoulders. The external rotators are susceptible to injuries and should be strengthened before increasing loads on bench presses, cleans, and snatches. Throwing and swinging motions also put weak external rotators at risk. You may place a rolled up towel under the elbow for better isolation of the infraspinatus and teres minor.

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Target Muscle Groups: Shoulders


Dumbbell Shoulder Internal Rotation -- Side Lying

Dumbbell shoulder internal rotation - side lying targets the subscapularis muscles. The internal rotators assist the external rotators in keeping the shoulder joint stable. Rotator cuff injuries are common is sports such as tennis and baseball. The high velocity, ballistic motion common in these sports places tremendous forces on the shoulders and the rotators cuff muscles. Because they are often weak and overused, the rotator cuff muscles tear.

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Target Muscle Groups: Shoulders


Dumbbell Shoulder Press -- Back Supported

The dumbbell shoulder press performed seated strengthens the anterior shoulders and triceps. This exercise also trains the upper chest, serratus anterior and the trapezius muscles. Your low back should be pressed against the bench, however your upper back can remain off the bench in order to allow the scapula to move move. You may also perform the dumbbell shoulder press without back support to activate the core muscles.

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Target Muscle Groups: Shoulders


Dumbbell Shoulder Press -- Seated

The dumbbell shoulder press builds strength and definition in the shoulders, upper chest and triceps. Performing the dumbbell shoulder press without trunk support activates the core muscles and challenges your body's muscles to stabilize while pressing overhead. Alternate pressing each arm for variety and to increase the demand on the trunk.

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Target Muscle Groups: Back  |  Shoulders  |  Triceps


Dumbbell Shoulder Press -- Standing

The dumbbell shoulder press performed while standing strengthens the anterior shoulders, triceps, and upper chest. The standing position requires your core muscles and hips to stabilize your upper-body as you press the weight overhead. This exercise is good for developing strong, well-defined shoulder muscles. You can use dumbbells in place of a barbell to add variety to your training and to further isolate the shoulder muscles.

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Target Muscle Groups: Shoulders


Dumbbell Sit Up

The dumbbell sit-up is a great exercise for training abs. If you desire a flat-belly, you'll want to include this exercise in your routine. If regular floor sit-ups are too easy, use a dumbbell to increase the resistance on the abs. The hip flexors are also involved in the sit-up. The goal is to continually challenge the abs to grow stronger. Keep the rest periods to a minimum and your get more results in less time.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks


Dumbbell Squat

The dumbbell squat will build strong, shapely legs. Dumbbell squats strengthen the glutes, hamstrings and quadriceps. Using dumbbells allows you to avoid placing loads directly on the back. Squats can be used to build muscle and burn fat by reducing the rest time between sets. Use lighter loads for muscular endurance and heavier loads for building strength and size in the legs.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks  |  Legs


Dumbbell Static Lunge

The dumbbell static lunge is a good exercise for beginners because it does not require a great deal of balance to perform. The static position keeps the resistance on the lead leg and helps keep your trunk upright. Static lunges sculpt your legs and glutes while providing additional performance related benefits. If you play a sport the static lunge will help you create more powerful legs.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks  |  Legs



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