13 best dumbbell exercises
Dumbbell exercises are a common component of strength training and fitness routines. They involve the use of dumbbells, which are free weights typically consisting of a short bar with weights attached at each end.Dumbbell exercises offer a versatile way to target various muscle groups, improve strength, and enhance overall fitness. Here are some common dumbbell exercises:
Dumbbell Bench Press: Lie on a bench with a dumbbell in each hand and press them upward, working primarily the chest muscles.
Dumbbell Rows: Bend at the waist with a dumbbell in each hand and pull them towards your hip, working the back muscles.
Dumbbell Bicep Curls: Stand with a dumbbell in each hand and curl them upwards, targeting the biceps.
Dumbbell Tricep Extensions: Hold a dumbbell with both hands overhead and extend your arms upward, targeting the triceps.
Dumbbell Lunges: Hold a dumbbell in each hand while stepping forward into lunges, working the leg muscles.
Dumbbell Shoulder Press: Sit or stand with dumbbells at shoulder height and press them upward, targeting the shoulder muscles.
Dumbbell Deadlifts: Hold a dumbbell in each hand with a straight back and lift them from the ground, working the lower back and legs.
Dumbbell Squats: Hold a dumbbell in each hand at shoulder height or by your sides and perform squats to target the legs and glutes.
Dumbbell Side Raises: Hold a dumbbell in each hand at your sides and lift them outward to shoulder level, targeting the lateral deltoids.
Dumbbell Russian Twists: Sit with a dumbbell in both hands and rotate your torso to work the core muscles.
Dumbbell Chest Flyes: Lie on a bench with a dumbbell in each hand and open your arms wide, targeting the chest muscles.
Dumbbell Shrugs: Hold a dumbbell in each hand at your sides and shrug your shoulders upward to work the trapezius muscles.
Dumbbell Hammer Curls: Perform bicep curls with a neutral grip (palms facing each other) to work the brachialis and brachioradialis muscles.
Dumbbell Step-Ups: Hold a dumbbell in each hand and step onto a platform or bench, working the leg muscles.
Dumbbell Skull Crushers: Lie on a bench and hold a dumbbell with both hands above your forehead, then extend your arms upward to target the triceps.
These exercises can be tailored to various fitness levels by adjusting the weight of the dumbbells used and the number of repetitions and sets performed. It's important to use proper form to prevent injury and maximize the effectiveness of each exercise. If you are new to dumbbell exercises, consider seeking guidance from a fitness professional or using instructional materials to ensure you are performing them correctly.
Below you can find our editor's choice of the best dumbbell exercises on the market
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Amazon Basics Neoprene Coated Dumbbell Hand Weight Set
Amazon Basics
Product description
An Amazon Brand
- Set of six cast iron dumbbells in three weight categories with storage stand - 3 Pairs: 20 Pounds Total (2-Lb, 3-Lb, 5-Lb)
- Neoprene-coated for durability, safety, and a non-slip grip
- Printed weight number on each end cap and color-coded for quick identification
- Hexagonal shape prevents dumbbells from rolling away
- Easy-to-assemble weight stand included
- Ideal for resistance training
User questions & answers
| Question: | How can I order the stand alone |
| Answer: | Don’t order the stand. It’s the most terrible design for a stand ever created. |
| Question: | Hi i wish to buy two x (5lb, 8lb, 10lb, 12lb, 15lb & 20lb) weights. i would need two stands. how do i order |
| Answer: | You need to see if they have these sizes and their stands available online at Amazon or the manufacturer first. |
| Question: | Is the grip on these easy for small hands |
| Answer: | The grip IS LARGE I would not recommend at all for small hands, I have men's Large Hands and I find them uncomfortable to use. |
| Question: | Are the weights themselves solid steel under the neoprene |
| Answer: | The 'brutto'- weight of one 1Lb-dumbbell is Wb = 460.9g. To know the volume I put it in the Pyrex measuring cup with 800mL of water - the water level becomes 890mL (this measuring is not exact but I've what I have) - so V = 90mL One mL of water is 1cm3. I prefer cgs-system (cm - g - sec), not SI. To guess the metal I've to take away neoprene volume Vm = V - Vn. In assessment of geometry I replaced two hexagons with their corresponding circles and all round squares with straight angled ones. I guess neoprene is h=2mm thick including gaps. Vn= ~ h x 4 x (3.14 x D1^2/4) - 2 x (3.14 x Do^2/4) + 2 x 6 x Yo x Zo + 3.14 x Do x Z = 0.2cm x 3.14 x 4.3cm^2 - 3.14 x 2.4cm^2/2 + 2 x 6 x 2.1cm x 1.6cm + 3.14 x 2.4cm x 8.6cm = 0.2cm x 58.09cm2 - 9.05cm2 + 40.32cm2 + 64.84cm2 = 30.84cm3 . The weight of the metal is the 'netto'- weight Wo = 454g. The density is: d = Wo / Vm = 454g / (90cm3 - 30.8cm3) = ~7.7g/cm3 - The Cast iron density is: d(Fe) = 7.87g/cm3. I could congratulate myself with a pretty good guess that the metal inside this 1Lb-dumbbell is a kind of cast iron. Though stainless steel is in the same range but I think they took the cheapest variant. So probably if neoprene is not hermetic enough then the iron inside this dumbbell could rust. I wiped it dry after I submerged it in a water. I don't think that my sweat would penetrate and humidify that iron to rust unless it's already did rust which I doubt. At least I know for sure that it's not lead (Pb) inside. It's not a copper (Cu) alloy which is heavier and much less cheap. Thanks, China! |
Product features
Dumbbell Set
Add resistance training to workouts with an Amazon Basics dumbbell set. Sets include three pairs of dumbbells--available in a range of weights.
Non-Slip Neoprene Coating
The rubber-like neoprene coating helps ensure a secure grip. It also protects floors and allows the weights to be used both indoors and out.
Color Coded Weight
Each pair of weights is labeled on each end, plus feature color coding for quick identification, making it easy to grab the right weight.
Weight Stand Included
Each 3-weight set includes an easy-to-assemble weight stand to keep weights neatly stored, easily accessible, and on colorful display.
Adjustable Dumbbell 25 lbs Home Fitness Dumbbell for Whole Body Workout Home Gym
Product description
Specifications:
Material: Plating / Spraying / Steel
Size: 12.5*16.5*33.5cm
Weight Range: 5-25lbs
Features: Adjustable dumbbell
Adjustable Weights Dumbbell
Quick change weight adjustments from 5 lbs to 25 lbs with push-pull design, adjusting the amount of weight is easy. you can choose the right weight for fat loss training in different parts, better exercise your core muscles, shape a perfect curve, and create your own fitness world.
Comfort-Grip Handle
Each metal barbell comes with a textured grip to help ensure a steady, secure hold. The barbells can be used with bare hands or weight-training gloves; either way, the textured grips promote safety, stability, and a more comfortable fitness experience.
Space Efficient
Adjustable Dumbbell are easy to use and do not require much space for storage, suitable for home gyms and fitness enthusiasts of all levels.
- 【ADJUSTABLE WEIGHT】With just a push and slide, you can change your weight setting, can change between 5 to 25 lbs instantly. Quick & easy weight change.
- 【SAVE MONEY & SPACE】 It is absolutely great for your upper body workouts, which helps tone and sculpt your arms, shoulders, back and also strengthen your muscles. The greater part is these dumbbell also come with a tray for secure storage of your units, without devoting too much floor space, and keep your home gym well organized.
- 【WIDELY APPLICATION】 Multiple weight range suitable for performing basic body workouts, core fitness, strength exercises and heavy leg lifts.
- 【EASY ATORAGE】With this adjustable dumbbell, you won’t waste another minute to add more dumbbell plates for switching the intensity of your workout. It comes with a unique push-pull rod and plates in different sizes, allow you to adjust to desirable weights in this all-in-one equipment for multiple exercises.
- 【SWEET GIFT】A great gift for your family or friends who is fitness enthusiasts.
Amazon Basics Rubber Encased Hex Dumbbell Hand Weight
Amazon Basics
Product description
An Amazon Brand
- Dumbbell for resistance training—great for arms, chest, back, core, and legs
- Solid cast-iron core for reliable strength; will not bend or break after repeated use
- Hexagon-shaped rubber-encased ends help prevent rolling and promote stay-in-place storage
- Contoured, textured, chrome handle for a comfortable, secure grip
- Sold individually; weighs 20 pounds; backed by an Amazon Basics limited one-year warranty
User questions & answers
| Question: | what is the handle diameter, the width of a 10lb dumbbell |
| Answer: | About the same as something youve probably grabbed once or twice in your life time |
| Question: | What company (in China) manufactures these dumbbells |
| Answer: | The same company that manufactures Walmart's "Everyday Essentials" rubber encased hex dumbbells: "BalanceFrom." |
| Question: | Are the 20 pound dumbbells in sets of two |
| Answer: | The description shows exactly that you order ONE dumbbell and NOT a set of 2 |
| Question: | Does this come as a pair/set? Or do I have buy them 1 at a time |
| Answer: | I will be recieving a set of 2!!!! why? because it says at the top of the listing: ‘Amazon Choice for “15 lbs dumbell set of 2”’. You should see this at the top of the listing. I also have a screenshot of this. I originally recieved one dumbell, but I called Amazon customer support and they sent me an additional weight because of the statement “15 lbs dumbell set of 2”. So if you want 2 dumbells then call customer support!!!!!!!!! |
Product features
Rubber-Encased Hex Dumbbell
Bring strength and resistance training into your workouts with this rubber-encased hex dumbbell. Multiple weights available to suit your needs.
Solid Cast-Iron Core
The weight features a solid cast-iron core for high-quality strength and reliable stability from one workout to the next.
Comfort-Grip Handle
The dumbbell's contoured, textured chrome handle helps ensure a secure, comfortable grip for lifting and training.
Hexagon Shape
The hexagon-shaped rubber-encased ends help ensure safe, secure placement and easy access—no rolling away to worry about.
Exercise Cards Dumbbell Home Gym Strength Training Building Muscle Total Body Fitness Guide Workout Routines Bodybuilding Personal Trainer Large Waterproof Plastic 3.5”x5” Burn Fat
NewMe Fitness
- ✓ TRANSFORM YOUR BODY: Build muscle, tone & tighten your body. Build muscle by lifting heavier and heavier weights. Burn calories in the process and increase your metabolism causing you to lose fat! Develop your six pack, improve strength and posture. Great for indoor workouts and home gyms. Exercise your entire body; shoulders, legs, arms, chest, glutes, biceps, triceps, deltoids, hamstrings, abs, core, etc! Perfect home workouts or creating your own fitness program routine.
- ✓ EASY TO FOLLOW: Easy, easy easy. Just look at the illustration and you’ll know what to do. Clearly Illustrated Start/Finish Positions and Shows Exactly Which Muscles are Targeted During Each Exercise. Need more information? We have a full text explanation on the other side. Great for indoor workouts and home gyms. Be your own personal trainer and achieve your fitness goals! Personal trainer approved!
- ✓ LARGEST MOST COMPLETE WORKOUT DECK ON THE MARKET: We don’t waste your time with blank “wild” cards, cards that just have the logo on one side, exercises that are only subtile variations, too much clutter or too hard to understand. Contains 50 of the most effective dumbbell exercises! 7 workouts, a goals and guide cards.
- ✓ DURABLE STRONG LARGE HIGH QUALITY PLASTIC MATERIAL: We use the highest grade metallic ink and produce our cards on plastic for a durable and high end finish. Our cards are larger than all the others at 3.5”x5”.
- ✓ FULL-BODY WORKOUTS AND STRETCHES INCLUDED: Custom workout card you can write on (w/ dry erase marker)
User questions & answers
| Question: | Good for women |
| Answer: | I think they are equally good for women and men. My only issue, is they are kind of hard to read. |
| Question: | What are these cards made out of? What type of durable plastic |
| Answer: | I am not very “technical” but I will do my best to answer your question. The cards look like they are made of cardboards and laminated with plastic. They look and feel durable and also aesthetically beautiful. I use them every other day and in my opinion they will last for a long time. One thing I would like to mention is that because they are plastic-laminated, they are slippery when they are stacked together. Other than that I am very satisfied with the product. |
| Question: | So there is a volume 1 and a volume 2. Is the 2 an update? Is it worth getting both "decks". Thanks |
| Answer: | Volume 2 appears to be more advanced than 1. My opinion is if your looking for a total body workout volume 1 will suffice. |
| Question: | Hi - How many exercises for beginners/people with little strength? I'm a post-menopausal woman; walk regularly but no strength ex's for 5 years |
| Answer: | Apologies for not replying sooner. What I did was go through the cards and determine which ones would be best for me (I'm 67, and in good health). Be conscious of any limitations you may have (I have some lower back discomfort). I think the most important way to proceed is start with a low weight (most big box stores have an affordable weight set of three pairs of dumbbells 1, 2, 3 lbs. with a mini rack. Or just start with a pair that is manageable for you. The key is being deliberate in your motion, do not hurry...do a smooth and deliberate motion using the best posture you can. For me, I do not listen to music or watch TV, I just try to focus and concentrate on my routine. You might want to start your program by doing your set once every three days for about a month and then to every other day. This will allow some time for the muscle groups to recover and make your routine more enjoyable. I'd start with 8 or ten reps each. Watch your diet and keep to your schedule and it won't be too long before you start seeing results. Peace. |
QuickFit 2 Pack Dumbbell Workout Exercise Posters - Volume 1 & 2 - Free Weight Body Building Exercise Charts - 18" x 27" - Vol. 1 & 2
PalaceLearning
Product description
2 Pack Dumbbell Workout Exercise Posters - Volume 1 & 2 - Free Weight Body Building Exercise Chart - 18" x 27" - Vol. 1 & 2
- 2 Pack - Each poster 18" x 27"
- Double Sided Posters - Front Vertical - Back Horizontal (same exercises on both sides)
- High-quality 3 MIL lamination for added durability
- Tear Resistant
User questions & answers
| Question: | Can you write on them with marker and erase |
| Answer: | It's best to use "wet erase" markers. Wet erase markers can be cleaned up with a damp paper towel. Standard dry erase markers may leave residue over time. |
| Question: | Does vol1 and 2 have same exercises |
| Answer: | each volume has different exercises and the same exercises are on the front and back - (one side horizontal, the other vertical) |
| Question: | What's a good alternative way to mount this chart if am not able mount it on the wall |
| Answer: | One can always get a cheap poster frame from Walmart to hang it. The front is plastic and not glass on these posters. I mounted with tick tack sticky and it kept falling off. Finally I taped it with masking tape to the inside of my closet. It came with two posted, so I was able to use one and turn the other on the other side. |
| Question: | Can you use dry erase markers on these laminated posters? Since they're just for me I wanted to write some weights and reps (but not permanently |
| Answer: | I think you could. We haven't tried, but dry erase marks are easy to remove. We're very happy with these posters. |
Resistance Bands Set - 5-Piece Exercise Bands - Portable Home Gym Accessories - Stackable Up to 150 lbs. - Perfect Muscle Builder for Weights, Dumbbells, Arms, Leg, Chest, Back, Belly, Glutes
Fitness Insanity
- Your personal home gym – Got no time to head down to your local gym every day? With this set of resistance bands, you can enjoy a full body workout without even stepping out of your home.
- Train different muscle groups – Use these fitness bands to perform rows, pulls, raises, and fly workout sets to exercise your arms, back, hips, legs, chest, and abdominal region. You can use resistance bands to replace dumbbells or weights.
- Ready for daily use – Fitted with durable latex tubes, reinforced links, and heavy-duty carabiners, these exercise bands are designed to withstand intense daily exercise sessions.
- Complete exercise accessories – Included in the package are 5 fitness resistance bands, a carrying bag, a door anchor, 2 cushioned straps, 2 ankle straps, 1 workout guide, and 1 workout poster.
User questions & answers
| Question: | Do the grips (not grip clips) swivel |
| Answer: | Whoever answered that the grips swivel is wrong. You can TWIST them, which also twists the bands, but that's not the same as being able to swivel. |
| Question: | Do these have plastic or metal clips |
| Answer: | The is a metal clips, is a really sturdy medal with clips at the end of each resistance band. |
| Question: | Do the bands attach to each other to use around thighs |
| Answer: | You can do that depending on the diameter of your thighs. . Two velcro bands are included which can open a great deal with a metal attachment on each. I use mine on my feet or ankles with the band attached to the metal attachment of the strap. |
| Question: | What is the length of each resistance band |
| Answer: | The length of bands without handle is a little less than 46" each. |
Product features
TRAIN DIFFERENT MUSCLES
If you go to the gym, you need to use all sorts of machines and equipment to work out specific muscle groups. With this fitness bands set, you can exercise a wide variety of muscles without the need to use heavy machines and bulky exercise gear. Use these exercise resistance bands to build and tone your chest, lower body, upper body, abdomen, biceps, triceps, back and buttocks.
SETUP IS A BREEZE
To mount these resistance exercise bands, there’s no need for you to drill holes on your home surfaces. Included in the package is a durable door anchor, which will hold up the exercise bands during your workout. With this door anchor, you will be able to perform more exercises, such as squats, kneeling crunches, overhead side bends, hamstring lunges, and lower chest fly and presses.
BONUS WORKOUT POSTER
As a bonus, this 5-piece resistance band set comes with a workout poster, which features 45 different exercise postures for you to follow. Stick the workout poster onto your wall for easy exercise reference. The poster features easy-to-understand illustrations of the various exercises you can do while using the resistance bands.
NEW & IMPROVED DESIGN
These resistance bands are made even more durable to ensure many years of use. Compared to the older G-2 version that uses smaller plastic clip-on attachments, these G-3 exercise bands are fitted with a larger metal carabiner ring, which makes it easier for you to change the handles. The cloth connector also boasts of a sturdy design, ensuring that they do not snap off or get ripped while you perform your body exercises.
HIGHEST QUALITY
Other low-quality workout resistance bands easily snap off or get ripped apart after just a few days of use. These exercise resistance bands are made of the highest quality. With its sturdy build and expert craftsmanship, these exercise bands are all set to stay elastic and flexible for several years.
EASY TO CARRY, WORKOUT ANYWHERE
If you are always on the go, these resistance bands will allow you to exercise no matter where you are headed. The set comes with a convenient carrying bag, which will easily fit all the resistance bands and all of its accessories. Take your exercise resistance bands with you on all your holiday getaways, outdoor adventures, or business trips, and sweat it out whenever you want.
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