Bring your right arm back in and squat back down. This time as you return to standing, extend your left arm straight out in front of you in a punching motion. Repeat 10 times per arm.

Standing with your feet shoulder-width apart, hold one dumbbell in each hand. Bend your elbows and lift the dumbbells into a goal-post position so that they are aligned with your shoulders.

Breathe in and push the left arm up overhead as you tap the left foot out to the left, then come back to center. Repeat to the right.

Alternate sides for 10 reaches per side. The Russian twist is a great addition to any core workout. Sit on the ground with your knees bent and feet either hovering above the floor or resting on the ground. Tilt your upper body backward to a degree angle this will feel like you are at the top position of a situp.

Hold one dumbbell with both hands, squeeze your shoulder blades together and pull your shoulders away from your ears. Keeping the dumbbell in front of your chest, twist your torso to the right reaching the dumbbell toward the floor.

Then move back through center and twist to the left, tapping the dumbbell on the floor. Perform 10 times on each side. To start, hold the dumbbells in a goal-post position with the weights in alignment with the ears.

The upper arms should be parallel to the ground and the forearms perpendicular to the ground. Press the weights up overhead, in front of your forehead slightly so that you can see them with your eyes without tilting your head up.

Then bring them back to the starting position. Repeat this 10 times. Stand with your feet hip-distance apart, knees slightly bent. Hold one weight in each hand, and let your arms hang down at your sides. Hinge forward at the waist so that your chest is tilted at a degree angle toward the ground.

Perform a row by pulling your elbows up toward the sky, hugging them into your sides. Then, holding the elbows static, bring the weights up and back toward the back of the room into a tricep kickback , working the upper back and back of the arms. Come back to the row position and then repeat 10 times.

Stand with both feet on the floor, knees slightly bent and hold a dumbbell in each hand with your palms and fingers facing in. Hinge at the hips tilting the chest toward the ground at a degree angle. Keep your chest open and roll your shoulders back. Be sure to keep your elbows hugged in to your sides and your back straight.

Return to the starting position and repeat 10 times. Plant your feet on the ground and stand tall, keeping your back straight. Hold a dumbbell in each hand with your arms at your sides; they should remain here throughout the exercise. Step your right foot back and lower down until there is a degree bend in your right knee.

Your right thigh should be parallel to the ground. Step back to standing tall and then repeat with your left leg. Alternate, performing 10 repetitions on each side.

Stand with your feet hips-width apart. If you really want to see a change in your arms, aim for two to four arm workouts a week, Lampa says. Ideally, you want to focus on different muscle groups during each session. That could mean focusing on your back one day, chest the second day, and biceps, triceps, and shoulders on the third day.

Another effective way to organize your arm workouts is grouping two complementary areas together in a session. For instance, you could do back and biceps on day one, chest and triceps on day two, and all arms on day three.

It's also a smart move to switch up your programming after six to 12 weeks of doing the same schedule, according to Lampa, to continue challenging your muscles. All of the above moves are effective for achieving your strong, toned arm goals.

A few favorite arm toning exercises of Lampa's include a lat pulldown, chest press, pushup, single arm row, lateral raise, triceps kickback, biceps curl, and rear delt fly.

Outside of topics related to lifestyle, relationships, and dating, she also loves covering fitness and style. In her free time, she enjoys lifting weights at the gym, reading mystery and romance novels, watching and critiquing!

the latest movies that have garnered Oscars buzz, and wandering around the West Village in New York City. In addition to Women's Health , her work has also appeared in Allure , StyleCaster , L'Officiel USA , V Magazine , VMAN , and more.

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Lower your body by bending your knees until your thighs are parallel to the floor, then push yourself back up to the starting position.

Ensure your back remains straight throughout. Dumbbell Deadlift. How to do it: Stand with a dumbbell in each hand, palms facing towards your body.

Bend at your hips and knees, lowering the weights to the floor without altering the arch in your back. Then, push your hips forward to return to the standing position.

Dumbbell Bench Press. How to do it: Lie face-up on a bench with a dumbbell in each hand. Push the weights up until your arms are fully extended, then lower them back down slowly.

Dumbbell Row. How to do it: Place one knee on a bench, a dumbbell in your opposite hand. Bend forward slightly, keeping your back straight. Pull the dumbbell up to your chest then lower it back down slowly.

Dumbbell Lunges. How to do it: Stand tall with a dumbbell in each hand. Step forward with one leg, lowering your body until your front knee is bent at a right angle.

Push back up to the starting position and repeat with the other leg. Dumbbell Overhead Press. How to do it: Hold a dumbbell in each hand just outside your shoulders, palms facing each other.

Press the weights straight overhead until your arms are completely straight. Slowly lower them back down. Dumbbell Bicep Curl. How to do it: Stand with a dumbbell in each hand, arms fully extended, palms facing forward. Keep your elbows close to your torso and curl the weights while contracting your biceps.

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This compound move is essential for building strength, size and power. Be sure to brace your core throughout the full range of motion — protruding ribcages and arched backs are a no-go. Muscles worked: Biceps, brachialis, forearms. How: One at a time, curl each weight up towards your opposing shoulder.

Return under control to the start position and repeat on the other side. Why: To win the arms race, divide and conquer. Focusing on one arm at a time creates a large neural drive, which engages the nervous system to recruit more muscle fibres.

Muscles worked: Delts, traps, rhomboids, biceps. How: Hold a dumbbell in one hand in front of your body with an overhand grip. Raise your elbow up and to the side using your shoulder muscles to raise the weight up towards your chin.

Lower under control back to the start position. Why: As a unilateral exercise, the upright row can help you address any muscle asymmetries that have developed along your weightlifting journey. The movement also boosts your range of motion, which is integral to pretty much every upper body exercise you can think of.

Remember to keep your elbows higher than your forearms. Muscles worked: Quads, hamstrings, glutes, core. How: Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform.

Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. Repeat on the other side. Plus, as a single leg exercise , it will increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries.

Muscles worked: Biceps, triceps. How: Lie on an incline bench and hold a dumbbell in each hand, letting them hang underneath your shoulders.

Use your biceps to curl the dumbbells towards your shoulders. Slowly return to starting position and repeat. Why: There are a few benefits. For one, with your arms hanging forward, you have a greater range of motion than your classic curl allows for. Plus, the nature of the position means your arm muscles are under constant tension throughout the full range of the move.

Muscles worked: Back, shoulders. How: Arc the weights up to your sides keeping your arms straight at all times until you feel a strong stretch across your shoulders. Why: Rotator cuff, shoulder impingement and tears are common issues from overuse exercises, but not if you use the scaption.

By targeting your stabilising muscles it protects the shoulder joint and ligaments surrounding it. Muscles worked: Lats, shoulders, triceps, pecs, serratus anterior.

How: Lie down on a flat bench. Hold the dumbbell in both hands above you with slightly bent arms. Keeping your arms bent, arc the weight back behind your head and then slowly return to the start position.

Why: This exercise trains opposing muscles in your chest and back, improving stability, range of motion and posture.

A Schwarzenegger staple, it doubles down on your pecs and lats, stimulating unprecedented muscle growth. Muscles worked: Calves, abs, lower back. How: Stand with dumbbells at your side and palms facing your body.

Lunge backwards as far as you can with your right leg, bending your front knee so it almost brushes the floor. Use the heel of your right foot to push your upper body back to the starting position.

Repeat with the opposite leg. Often the original moves are the most effective. Weighted lunges will strengthen your back, hips, and legs, while also improving your mobility and stability. Muscles worked: Hamstrings, glutes, ankles and core.

How: Hold two dumbbells in front of your thighs, palm facing inwards. Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbells towards the floor.

Pause, then return to upright position. Why: Since it requires full coordination from your ankle, knee, hip, and spine, unilateral leg training makes for a far stronger deadlift.

Keep it tight. Muscles worked: Delts, triceps, traps, upper chest. How: Place one hand on either side of a dumbbell and let it hang between your legs.

Lift the dumbbell directly above your head, then lower it back down and repeat. Why: As the name suggests, the shoulder raise primarily strengthens the shoulders, but also works the upper chest muscles.

Muscles worked: Calves, grip strength. How: Stand upright holding two dumbbells by your sides. Place the balls of your feet on an exercise step or weight plate with your heels touching the floor. With your toes pointing forwards, raise your heels off the floor and contract your calves.

Slowly return to the starting position. Why: A staple of leg day , calf raises will build you bigger calves, as well strengthening your ankle stability and mobility. Muscles worked: Triceps, core, abs. How: Lie with your back on the ground, legs straight, two dumbbells held directly over your shoulders.

Tighten your abs, pressing your lower back into the ground. Raise your legs an inch off the ground. Raise your shoulder blades off the ground. Keeping your arms straight, shift your upper arms back slightly. Bending only at the elbows, lower the weights until they nearly touch your shoulders, keeping the rest of your body tight in the starting position.

Press back up, straightening only at the elbows. Why: ' Very often, people arch their backs slightly during skullcrushers,' says Samuel. Muscles worked: Core, abs. How: Start by positioning yourself in the decline bench, gripping a light weight with both hands. Lower your torso down so that its parallel to the ground.

Hold the weight straight out from your chest, keeping your arms as straight as possible. Rotate your torso and arms to one side as far as possible, twisting from low in your torso. Pause for 1 or 2 seconds. Rotate back to center while also squeezing your core to perform a sit-up , keeping your arms straight and brining the weight overhead.

Repeat on the opposite side. Why: 'This move is one-stop shopping for your abs,' says Samuel. Muscles worked: Quads, glutes, hamstrings, shoulders, arms and core. How: Begin with the dumbbells in the front rack position with the end of the bells resting on your shoulders.

Squat down while keeping your chest open until your thighs break parallel. Push through the heels explosively back to standing, let the effort of the squat power the dumbbells into the overhead position.

Bring the dumbbells back to your shoulders ready for your next rep. Why: Dumbbell thrusters are great way to see a multitude of benefits from one singular move. They push your cardio while delivering a shoulder and quad pump to get the job done. It's not often that combining two exercises is worth the payoff, however the combination of the squat and overhead press skyrockets your heart rate, making it perfect for a cardio finisher.

Muscles Worked: Quads, glutes, hamstrings, back. How: With a pair of dumbbells on the floor, just outside of your feet, hinge down with a flat back and soft knees to grip them. Squeeze your lats and stand upright — picture pushing the ground away with your feet.

Take a deep breath and reverse the movement to the ground. Squeeze your empty fist to create tension on the opposite side. Avoid excessive rounding of the lower back throughout. Why: The dumbbell deadlift is a staple for many beginner and seasoned lifters. The compound move allows you to lift some serous tin without a barbell and the placement of the weights means that a more upright torso can be used, therefore increasing the work in the legs rather than the back for those who may suffer from back pain.

Muscles Worked: Core, arms, shoulders, quads. How: Assume the all fours position, with your hands under your shoulders and knees under your hips, a dumbbell on the outside of one hand.

Push the knees an inch off the floor and hold. Reach with the opposite hand to the side of the dumbbell and drag it under your torso. Replace the hand on the floor and repeat with the other hand. Why: Challenging your core with 'anti-rotation' — like with this bear crawl variation — will strengthen your obliques and deep core muscles.

It's a tough advanced move that will add some much needed zest to your lacklustre ab training circuits. Now you know the moves, it's about time you added them into your workouts. Lacking in imagination? Don't sweat, we've got you covered with our collection that target all goals and every body part.

Could Ice Baths Be Hurting Your Gains? Perform Perfect, Strict Pull-Ups with Progressions. Why You Need to Do More Standing Calf Raises. Stretching Could Build as Much Muscle as Lifting. Stand upright with a pair of dumbbells in each hand. Lean slightly forward. Strongly contract your traps by elevating your shoulders up to your ears, holding for a moment, and then lowering them back down.

There are a few exercises out there that are just a bit too useful. Lie on your back on a bench with your arms above you, hands clasping the plate of a dumbbell. Slowly lower it back behind your head until your arms are roughly parallel with your torso.

Return the dumbbell to directly above your head. The hinge is one of your most foundational and essential movement patterns.

You perform it on a daily basis whether you know it or not — bending over to pick up a child, or lift a crate, or even sinking into a respectful bow. Training the hinge in the gym also helps you develop your hamstrings , calves, lower back, and glutes.

Dumbbells are a fantastic choice if you want to make the Romanian deadlift part of your workout routine. Stand with a pair of dumbbells in your hands and your weight slightly shifted into your heels. From here, break at the hips and shoot your butt backward, allowing the dumbbells to fall down your thigh until your torso is roughly parallel to the floor.

The flye exercise accomplishes just that, and dumbbells are the go-to piece of free weight equipment for the task. Lie on your back on a bench with a dumbbell in each hand, arms straight above you.

From here, open your arms slowly, palms to the ceiling. Squats are all well and good, but you can walk your way to strong, shapely, and powerful legs with lunges.

By putting one foot in front of the other, literally, and loading yourself up with a pair of dumbbells, you can stimulate almost every muscle in your lower body at once and train your balance to boot.

With a dumbbell in each hand, take a broad step outward in front of you and bend your knees to sink into a high split squat position.

From here, push into the floor with your forward leg, and bring your back leg forward. Then, do the same motion with the opposing leg. Use it only to balance yourself.

Dumbbells are the tried-and-true default tool for arm growth in most gyms, and for good reason. You can work your biceps independently to even out imbalances and prioritize the strongest contraction possible. When it comes to building the brachialis, which lies underneath your biceps proper, your first and only stop should be the dumbbell hammer curl.

Stand upright or sitting on a bench with a pair of dumbbells in your hands and your arms tucked to your sides. With control, bend your elbow and curl the weights upward, keeping your wrists in a neutral position, palms facing inward.

Skull crushers are great for beefing up the backside of your upper arms, but plenty of people find them uncomfortable to perform for one reason or another. The exercise can sometimes be awkward or painful on the wrist or elbow joints. Working with dumbbells instead gives you a first-class ticket to big triceps without having to worry about your joints the whole time.

Lie on your back on a bench with a dumbbell in each hand and your arms straight above your head. From here, bend at the elbow and lower the weights down toward your head, keeping your upper arms stationary.

Reverse the motion and squeeze your triceps to straighten your arms. You can adjust the stimulus on your arms during a curl by changing your posture. If your arm drifts behind your body, it stretches your biceps to a great degree, forcing them to work harder when you curl.

This makes the incline dumbbell curl an indispensable tool for arm growth. Set an adjustable weight bench to roughly 45 degrees or slightly higher.

Lie on your back and let your arms hang straight down, a dumbbell held in each. Bend your elbows to curl the weights up high while keeping your upper arms perpendicular to the floor at all times. Heavy, barbell-based back squats are second-to-none for leg growth and maximal strength. However, they can be intimidating to say the least.

In either case, the goblet squat is at your disposal. Stand upright, holding a dumbbell aloft in front of your chest by the plate. The weight should not be resting against your torso. From here, find your squat stance and sit downward slowly as low as you can go.

Try to maintain an upright torso and balance the dumbbell in the same place. Named after bodybuilding legend himself Arnold Schwarzenegger , this specific movement is tailored perfectly for blasting your entire shoulder.

Sit upright in a seat or bench with a pair of dumbbells in each hand. Your arms should be bent with the weights held in front of your face, palms facing you. From here, rotate your arms outward and up, pressing your arms overhead.

Reverse the motion, rotating your arms back into the starting position to complete the rep.

Turn palms inward so they face body. Curl dumbbells up slowly keeping your elbows close to sides. Preacher Curls Set bench so back rest is approx 45 degrees. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended. Keep back of upper arm against back rest and curl dumbbell up towards face.

Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms. Concentration Curls Sit on edge of bench with feet flat on the floor. Holding dumbbell place elbow on inside of thigh, just above knee.

Curl dumbbell up towards your face. Do not swing back as you lift the weight. Slowly lower the weight and repeat for desired number of reps before switching arms.

Overhead Triceps Extensions Stand upright, feet shoulder width apart. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support. Slowly let elbow fold so dumbbell is lowered behind head. Extend arm back to starting position.

Repeat for the desired number of reps and switch arms. French Presses Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.

Extend both your arms back to start position and repeat. Triceps Kickbacks Stand upright next to bench. Place one arm and leg on bench.

Upper body should be parallel to ground. Holding dumbbell raise elbow so upper arm is parallel to ground.

Elbow should be bent at right angles. Extend elbow so entire arm is parallel to ground. Slowly return to start position and repeat for desired number of reps before changing arms.

Half Squats Holding dumbbells at sides, stand upright with your feet shoulder width apart. Bend from knees until thighs are almost parallel to the ground avoid letting knees turn inwards. Keep back flat, lower back slightly arched inwards and head up.

Return to upright position and repeat. Dumbbell Lunges Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor. Push off with front foot to return to starting position.

Repeat for the desired number of reps and change legs. Seated Calf Raises Sit on the edge of the bench, feet flat on the floor about 12 inches apart.

One-at-a-Time Biceps Curl Alternated Biceps Curl Inner-Biceps Curl Biceps Curl Hammer Curl Seated Alternated Biceps Curl Seated Biceps Curl Incline Alternated Biceps Curl Incline Biceps Curl Incline Biceps Bench Curl Concentration Biceps Curl Seated Inner-Biceps Curl Seated Concentration Curl Seated Isolated Dumbbell Curl Preacher Biceps Curl Supination Grip Preacher Biceps Curl Neutral Grip Bench Alternated Biceps Curl Supine Biceps Curl.

Dumbbell Exercises for Triceps. Two-Arms Triceps Extension One-Arm Triceps Extension Seated Triceps Extension Triceps Kickback Bent-Over One-Arm Triceps Extension Lying Triceps Extension Triceps Bench Press.

Dumbbell Exercises for the Back. Dumbbell back exercises for the upper and lower Lats and the lower back. Wide Row Bent Over Row Kneeling One Arm Row One Arm Row Dead Lift Stiff Legged Dead Lift Bend to Opposite Foot Twisting Bend to Opposite Foot Back Fly.

Dumbbell Exercises for the Legs. Upper, Lower, and Inner Thighs; Calves. Squat Reverse Lunge Stationary Lunge Side Lunge Dumbbell Swing Through Stiff Legged Dead Lift Toe Raise One Legged Toe Raise Seated One Legged Toe Raise.

Dumbbell Exercises for the Forearms. Inner and Outer Forearms. Palms-Up Wrist Curl One-Arm Palm-Up Wrist Curl Palms-Down Wrist Curl One-Arm Palm-Down Wrist Curl.

Challenge accepted. Stuck on what weight of dumbbell to use? Opt for the heaviest you can, while still being able to maintain good form. This is how to know you're lifting the right weight.

Want more dumbbell exercises? Watch the video at the top for all 49, or start with the 30 below. Or check out our dumbbell leg exercises guide. Targets: Back, glutes, biceps. a Stand with both feet flat on the floor and your chest bent towards your feet. Soften your knees and extend your arms, holding a dumbbell in each hand.

b Clenching your bicep and tricep muscles, row your arms inwards and tense when the dumbbells are near your ribs. Targets: Arms. a Hold a dumbbell in each hand at your sides with palms facing forwards and arms straight down.

Step your feet shoulder-width apart, drive your heels into the ground, bend your knees ever so slightly and brace your core.

b Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that the palm is now facing upward. Lower your dumbbell to the side and repeat the same movement with the other arm.

Remember to exhale when lifting your weight and inhale while lowering. Targets: Glutes, quads. a Stand with a dumbbell in each hand facing away from a bench with your right leg extended back and foot on top of the bench. b Bend the front knee until the knee of the rear leg is almost in contact with the floor then return to the original standing position.

Try not to let your front knee the one bending go beyond the toes of your forward foot. Targets: Arms, shoulders, core. Your hands should be facing forwards knuckles facing your head, palms facing your toes.

b Take two seconds to lower the dumbbells, pausing for one second at the bottom before you press the weights back up. Try to keep your shoulders pushing down into the bench throughout. Targets: Glutes, thighs, core. a Take a big step back with your left leg, crossing it behind your right.

Keeping your body upright, bend your knees until your right thigh is nearly parallel to the floor. b Return to the start and repeat, alternating legs. Targets: Hamstrings, back, quads, shoulders.

a Stand with feet hip-width apart and two dumbbells resting in front of you, palms facing each other.

Without rounding your lower back, bend your knees slightly, push your hips back, and swing the dumbbells between your legs. b Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level.

At the top of the movement, contract your core, glutes, and quads as hard as you can. c Then allow the weight to swing back between your legs and repeat. Targets: Quads, glutes, core. a Keeping your back straight, engage your core muscles, holding a dumbbell in each hand.

b Take a big step forward with your right foot and bend your knee until your right thigh is parallel to the floor. c Step back to the starting position, then repeat on the opposite leg. Targets: Quads, core, glutes. a Holding two dumbbells at shoulder height, stand with your feet a little wider than shoulder-width apart, toes slightly turned out.

You can let the weights rest gently on your shoulders. d When your thighs are parallel with the floor, pause for a second, then drive through your heels to push back up to the starting position. Targets: Glutes, thighs, calves, core, shoulders.

a Holding a dumbbell in front of your chest, stand with your feet a little wider than shoulder-width apart, toes slightly turned out. Targets: Glutes, core, hamstrings.

a Lie flat on your back with your knees bent upwards and a single dumbbell resting on your lower stomach and hips. b Tensing your glute muscles and holding the dumbbell so as to ensure it doesn't fall off, raise your hips up as high as you can towards the ceiling.

Hold for three seconds, clenching your muscles, return to the floor and repeat. Targets: Arms, shoulders. Step your feet at shoulder-width apart, drive your heels into the ground, bend your knees ever so slightly and brace your core.

b Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that your bicep and forearm form a right angle. c Press the dumbbell overhead before lowering the weight back through your shoulder and down to your side.

Repeat the movement with the other arm. Remember to exhale when lifting the weight and inhale while lowering. a Grab a dumbbell in each hand and lie face up on a bench set at a degree incline. Position the weights at your shoulders, elbows bent with the palms facing forwards. b Core engaged, press the weights up until your arms are straight.

c Lower the weights back to shoulder height to a count of three, pause at the bottom for one second and then press back up. Targets: Full body. a Place two dumbbells on the floor in front of your feet. Holding onto the dumbbells get into a plank position.

b Jump both feet towards the weights, landing in a hinge position, with the dumbbells between your legs. c Press through your glutes to swing the weights overhead, then lower down carefully and jump your feet back into a plank position.

Ensure that your elbows face forward and tighten your core while expanding your chest as you slowly lower your body into a squat position. The weighted reverse lunge is good for engaging your core, glutes, and hamstrings.

It is an ideal exercise for anyone suffering from hip mobility, knee concerns, or difficulty balancing.

Repeat the same movement on the other leg and alternate until you complete the number of reps you want. We recommend starting with three sets of 10 reps per leg with a second break between sets for this exercise. These exercises will be sure to increase your strength and build muscle. The main tip we can give you is to make sure that you are not putting too much pressure on your back at any point during these workouts.

Do this by keeping your back straight and letting your arms, hips, and legs take the weight. An injury to your back can take a long time to heal.

There are many options to choose from nowadays when it comes to keeping fit, and weightlifting n Resistance bands, also known as exercise bands, are versatile fitness tools that have become increasingly popular in recent years. They are lightwe When it comes to fitness equipment, a barbell is one of the most versatile pieces of equipment you can have in your home gym.

When summer is upon us, and school is out, it will be time to get the kids outside to enjoy the warm weather. In recent years many of us have opted for home workouts as our main source of exercise. Because of this, it has become increasingly important to ha Are you looking to upgrade your home or garage workout?

These circuit training essentials can offer you both functionality and versatility, making Boxing is more than just a combat sport - it can also provide a range of fitness benefits for people of all levels.

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Pilates Reformers Reformer Accessories Pilates Mats Pilates Balls Pilates Accessories. Hit Fitness BodySolid ecore Exigo Fit Interiors MyZone Precor Spirit TRACKZ. Request a Quote Request a Brochure. Help Get in touch. Choosing the right dumbbell set There are many dumbbell sets to choose from, and the options may be overwhelming.

Dumbbell Standing Shoulder Press The standing shoulder press is an excellent unilateral shoulder press that increases shoulder strength, stability, and symmetry. Steps: Start with your feet shoulder-width apart and a dumbbell in each hand at shoulder height with an overhand grip.

Press the weights up until your arms are fully extended. Slowly return to the start position. Dumbbell Squat The dumbbell squat is ideal for working all the large muscles in your legs. Steps: Start with your feet shoulder-width apart and a dumbbell in each hand, palms facing the side of your legs.

Repeat this for the recommended number of repetitions. Farmers Walk This exercise is an all-rounder. Steps: Place the dumbbells on the ground slightly in front of you. For this exercise, we recommend doing three sets of 10 reps with a second break in between.

Lateral Raise The Lateral raise is an excellent exercise if you are looking to build muscle in your shoulders. Steps: Begin with a dumbbell in each hand, down at your side in either a sitting or standing position.

Bring your arms back in slowly and repeat. Dumbbell Calf Raise This is the perfect exercise if you want to strengthen the muscles in your calves. Steps: Begin by standing upright, holding the dumbbells at your sides.

With your toes pointing forward, raise your heels off the floor and contract your claves. Slowly return to the starting position, and repeat. Bicep Curl This beginner exercise works the bicep muscles at the front of the upper arm and the muscles of the lower arm.

Steps: Start with your legs hip-length apart, keeping your abdominal muscles tight. With a dumbbell in each hand, let your arms relax and face your palms forward.

We recommend doing three reps of 5 to 10 of these before taking a second rest. Dumbbell step-up This exercise is another all-rounder as it can be modified to create a challenging workout for anyone.

Before we get into the main exercise, there are two things to consider. Steps: Hold the dumbbells in your hands and bring them towards your body, across your collarbones. Use the step and place your right foot on it using your heel to stabilise your leg.

Dumbbell Floor Press The dumbbell floor press focuses on the upper body strength, particularly the chest, triceps, and shoulders. Steps: Sit on the floor, your legs straight out and dumbbells placed vertically beside them. Take hold of them and bend your legs, placing the base of the dumbbells on your thigh.

Repeat for the number of repetitions needed. Thrusters Thrusters are an excellent exercise to help improve coordination, muscular endurance, and balance. Steps: Begin with your legs shoulder-width apart and an overhand grip on the dumbbells.

Slowly bring the dumbbells to your collarbone or above your shoulders. Its popularity is well-earned, owing to its effectiveness in developing the pectoralis major, the large muscle group in the chest.

The benefits of this exercise, however, extend beyond just sculpting a well-defined chest. In addition to targeting the chest, the Dumbbell Bench Press also actively engages the triceps, the muscles located at the back of your upper arms. This simultaneous engagement makes the exercise a powerful tool for developing arm strength and size.

The Dumbbell Row is a stellar exercise with a clear focus on your upper body. This compound exercise is primarily targeted at your back, specifically the latissimus dorsi—commonly known as the lats. It also engages the rhomboids, the muscles between your shoulder blades, contributing to a stronger and well-defined back.

Dumbbell Lunges are a superior lower body workout that provides an array of fitness benefits. These exercises are a classic example of functional fitness movements, mimicking natural human patterns of movement, making them as practical as they are challenging.

The most significant impact of Dumbbell Lunges is on the quadriceps—those large muscle groups at the front of your thighs. By stepping forward into the lunge, your quads engage to stabilize and propel your body, stimulating these muscles intensely.

This activity helps in strengthening and toning your quads, promoting lower body power and resilience. This multifaceted exercise serves as a comprehensive upper body workout, targeting your shoulders, triceps, and upper chest—three critical areas that contribute significantly to your overall strength and physique.

A standout among strength training exercises, the Dumbbell Bicep Curl is a widely-practiced workout that is especially favored for its effectiveness in developing arm muscles.

Focused on the biceps, the muscles located on the front part of the upper arm, this exercise has gained a reputation as a staple in many fitness regimens, be it bodybuilding, strength training, or general fitness.

The Dumbbell Bicep Curl targets the biceps brachii, a two-headed muscle that includes both a long and short head. Regular training using this exercise can significantly strengthen these muscles, leading to enhanced muscle definition and increased upper body strength.

This increased power plays a crucial role in carrying out both gym-based and everyday activities that involve lifting or pulling movements. Fitness is a journey, not a destination, and the path to holistic health and well-being is best navigated with a comprehensive workout routine.

The ten exercises detailed in this article present a roadmap to achieve a balanced, full-body workout using one of the most versatile and accessible pieces of equipment—dumbbells. From the Goblet Squat to the Dumbbell Renegade Row, each exercise serves a unique purpose, targeting specific muscle groups and developing strength, endurance, and flexibility.

The beauty of these exercises lies in their simplicity and versatility, making them suitable for fitness enthusiasts of all levels, whether beginners or seasoned veterans.

Remember, though, that while the exercises themselves are integral to your fitness journey, their efficacy is dependent on correct form and execution. Always ensure you maintain proper technique to maximize the benefits and mitigate the risk of injury. Additionally, warming up before diving into your workout and cooling down afterwards are non-negotiable aspects of a safe and effective fitness routine.

Armed with the knowledge of these ten powerful dumbbell exercises, you are well-equipped to take control of your fitness journey. They are the building blocks to a balanced and comprehensive full-body workout that can help you achieve your fitness goals and promote overall health and well-being.

So, go ahead—grab those dumbbells, and embark on your path to fitness. For more information about dumbbells, read our complete dumbbell guide.

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Goblet Squats. How to do it: Hold a single dumbbell vertically by one end with both hands in front of your chest. Lower your body by bending your knees until your thighs are parallel to the floor, then push yourself back up to the starting position.

Ensure your back remains straight throughout. Dumbbell Deadlift. How to do it: Stand with a dumbbell in each hand, palms facing towards your body.

Bend at your hips and knees, lowering the weights to the floor without altering the arch in your back.

Then, push your hips forward to return to the standing position. Dumbbell Bench Press. How to do it: Lie face-up on a bench with a dumbbell in each hand.