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Dumbbell Workout Routine

First things first, you should decide what part of the body your dumbell workout routine is going to specifically focus on. There are different dumbbell exercises for different parts of your body, you might want to consider a full body workout or a dumbbell workout for arms only. It is totally up to you and your fitness goals.

Most workouts will require a pre workout or warm-up and the dumbbell workout is no different, so remember to do your stretches! You should alter your dumbbell workout routine to your difficulty level, starting with basic exercises as a beginner and moving to combinations if you are more advanced.

Dumbbell Workout Program

The following dumbbell exercises show which part of the body is targeted and you are then able to choose a selection from each, normally sets incude 10-20 repetitions, to create your own dumbell workout routine:

  • Chest: dumbbell fly, bench press (incline or decline), bent arm dumbbell pullover
  • Shoulders: upright row, front raise, seated shoulder press
  • Arms: bicep curl, wrist curl (palms up or palms down), dumbbell kick-back, hammer curl, tricep/bicep extensions
  • Upper Legs: dumbbell lunges, dumbbell toe raise, dumbbell squats
  • Back: dead lift, kneeling one arm row,

It is advisable to take 15-45 second rests between each set of repeptitions and to take at least one day rest between each workout day to avoid any muscle injury. Also, stay hydrated! Drink water, glucose drinks or protein shakes when possible to keep your body topped up with nutrients and minerals.

Check out our dumbbell workout tips!

 

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Dumbbell Exercises

Dumbbell exercises can range from easy to advanced and there are always loads to choose from. The dumbbell workout can be carried out at home or at the gym, on its own or incorporated in other workouts. So there’s no excuse to not give it a go!

The main purpose of dumbbell exercises, other than for your fitness, is to help build, tone and strengthen muscles. Each exercise is usually quite specific in its target area and you can combine them to create a dumbbell workout routine that works on the areas of your body that need the most help.

Best Dumbbell Workout Exercises

These are some of the most popular dumbbell exercises that you can choose from:

  • Dumbbell Fly: lying on an incline bench (no more than 30 degrees incline) with dumbells in each hand, bend your arms outwards holding dumbbells straight above and then stretch your arms upwards above your head
  • Bicep Curl: one arm at a time, bend your arm holding the dumbbell to your chest then extend your arm downwards and repeat
  • Shoulder Press: standing up straight with dumbbells in each hand, bend your arms at shoulder length holding the dumbells upright then extend your arms above your head
  • Lateral Raise: can be done with one or two dumbbells, with your arms lowered proceed to raise your arm, holding the dumbbells straight and in line with your shoulders
  • Dumbbell Upright Row: can be done one or two at a time, with your arms lowered holding the dumbbells, raise your arm, bending it and bringing the dumbbell inwards towards your chest

You should only use a dumbbell weight that is appropriate for your height and body weight, as well as your ability level. You can slowly increase the mass as your become more experienced or within your dumbbell workout.

Read some of our dumbbell workout tips for more information.