Dumbbells – All You Need to Know

Dumbbell: Compact, Versatile Tool For Effective Strength Training

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 Introduction Of Dumbbells
01 Dumbbells history, why use
dumbbells for fitness and body
building

List Of Dumbbell Exercises

02
CONTENTS Dumbbell exercises list basic to
professional

Types Of Dumbbells
03
Different types of dumbbells with
material details, usage and variations

Importance Of Dumbbell Workout

04
Why dumbbells are essential for
gym workout

Dumbbell Workout FAQs

05 Frequently Asked
Questions – solutions of
your confusion

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 01 Introduction Of Dumbbells
Dumbbells history, why dumbbells use for fitness and body building

What is Dumbbells
1. Dumbbells stand as one of the most universal pieces of weight-training equipment worldwide.

2. One dumbbell consist of two equal weights attached to handle.

3. It can be fixed or adjustable.

4. There are many reasons behind the use of dumbbells but the main reason is that dumbbells help build and tone

muscles, and used as full body workout gym equipment.

5. Dumbbells come in many different weights and sizes, and they can be made of metal, vinyl, rubber-coated or

other materials.

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 Why Dumbbells Used For Fitness?

1. Dumbbells are beginner-friendly.

2. Dumbbells help build muscular endurance.

3. They can be used everyday.

4. Dumbbells help build bone health.

5. Dumbbells allow you to customize your range of motion.

6. They enhance stability.

7. They are functional.

8. They can help improve heart health.

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List Of Dumbbell Exercises

1. Dumbbell Chest Exercises

• Floor Press
• Dumbbell Flys
• Standing Upward Chest Fly
2. Dumbbell Back Exercises
• Dumbbell Bent-Over Row
• Seated Reverse Flys
• Renegade Row
3. Dumbbell Shoulder Exercises
• Seated Overhead Press
• Seated Arnold Press
• Lateral Delt Raise
4. Dumbbell Bicep Exercises
• Dumbbell Bicep Curl
• Dumbbell Hammer Curls
5. Dumbbell Tricep Exercises
• Lying Skullcrushers
• Standing Tricep Extension
6. Dumbbell Leg Exercises
• Dumbbell Romanion Deadlift
• Dumbbell Front Squat
• Dumbbell Walking Lunges
7. Dumbbell Core Exercises
• Dumbbell Russian Twist
• Dumbbell Crunches
• Dumbbell Wood Chopers
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Dumbbell Chest Exercises

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• Floor Press

• Dumbbell floor bench press is just like a normal bench press, except you lie on your
back on the floor instead of on a exercise bench.
 Benefits Of Floor Press
• Floor presses dumbbell workout routine will increase strength in your chest, triceps,
deltoids.
 How to do:
 Start by lying on the floor with one dumbbell in each hand.
 Hold the dumbbells directly over your chest with your elbows resting on the floor at 45
degrees.
 Push the dumbbells up over your chest until they meet in the center and then slowly
return to your starting position.

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• Dumbbell Flys

• This isolate chest exercise focuses on squeezing the upper pecs.

 Benefits Of Floor Press
• The one of the only exercise that can isolate the upper and lateral pec muscles.
Dumbbell fly move use for aesthetics. Dumbbell fly exercise increases upper body
strength.
 How to do:
 Starting lying on your back with your upper back on the edge of a bench.
 Hold a dumbbell in each hand with your arms extended over your chest
 Slowly lower your arms out to the side, being careful not to let the dumbbells go past
your shoulders.
 Return to the starting position and repeat.

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• Upward Chest Fly

• This exercise similar to dumbbell fly, additionally the standing chest fly also involves
training the pecs while your elbows remain nearly extended.
 Benefits Of Upward Chest Fly
• Standing upward chest fly target your pec muscles. They also strengthen your anterior
deltoids.
 How to do:
 Standing straight, hold dumbbells by your side with your palms facing your forward.
 Keeping your core engaged, bring the dumbbells up on a diagonal to meet in front of
your chest.
 Slowly lower back to the starting point and repeat.

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Dumbbell Back Exercises

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• Dumbbell Bent-Over Row

• Dumbbell rows are considered essential in strength and bodybuilding.

 Benefits Of Dumbbell Bent-Over Row
• Dumbbell bent-row targets back muscles from your traps to your lumbar muscles.
 How to do:
 In standing, hold one dumbbell in each hand by your side.
 Start by bringing yourself into a hinge position, to do this bend at the waist 45 degree.
 Keeping core tight, back flat and knees slightly bent.
 Bring the dumbbells up towards your ribcage, squeezing behind the shoulder blades.
Return to start position and repeat.

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• Seated Dumbbell Reverse Fly

• The seated dumbbell reverse fly strengthen your back muscles and posterior shoulder,
upper back.
 Benefits Of Seated Dumbbell Reverse Fly
• Reverse fly shape your back moreover strength your healthy scapular movement. Doing
reverse fly in seated position eliminates the pressure on the lower back and hamstring.
 How to do:
 Sitting on the edge of a weight bench, hinge forward at the hips in 45 degree.
 Hold dumbbells on your each hand by side with palm facing each other.
 Bring your arms up to the side, palms down like you flapping your wings, squeezing
behind the shoulder blades as you lift.
 Return arms as starting position and repeat.

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• Dumbbell Renegade Rows

• This is a more advance dumbbell workout and actually a full-body workout exercise. It
forced on upper back muscles.
 Benefits Of Dumbbell Renegade Rows
• Dumbbell Renegade Rows target upper back and core. Core engagement and stability
are key. Your legs and glutes are also engaged making full body workout.
 How to do:
 Put dumbbells on floor and take a plank position hands on the dumbbells. Your wrist
must stack directly under your shoulder.
 Holding a plank bring one arm up into a row, using the muscles of the core and back to
maintain stability.
 Return the dumbbell on the floor and repeat same with other side.

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Dumbbell Bicep Exercises

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• Dumbbell Bicep Curls

• This is the classic exercise belongs to any dumbbell workout routine, whether you are
bodybuilder or trainer or beginner.
 Benefits Of Dumbbell Bicep Curls
• Bicep Curls with dumbbells build your bigger biceps, also they stabilize your wrist and
elbow joints, as well as increased grip strength.
 How to do:
 In standing, hold dumbbells on front of your body with palm facing away from you.
 Keeping core tight, back flat and knees slightly bent, bring dumbbells up towards your
shoulders.
 Return to the starting position and repeat.

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• Dumbbell Hammer Curls

• Dumbbell hammer curl holding positioning is a bit differently. You will position the
dumbbell perpendicular to the ground and lift the dumbbell towards you so that it is
almost vertical at the top end of the lift.
 Benefits Of Dumbbell Hammer Curls
• Hammer curls target your biceps and forearms but because of the angle of the lift,
wrist and forearms experience increased activation.
 How to do:
 In standing, hold dumbbells in each hand by your side with palms facing your body.
 Bring your hands up towards your shoulders, bending at the elbows.
 Return to the starting position and repeat.

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Dumbbell Tricep Exercises

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• Lying Skullcrushers

• You can also called lying triceps extension, the skull crusher isn’t as scary as the name
implies.
 Benefits Of Lying Skullcrushers
• Lying Skullcrushers exercise is isolates triceps which translate to any other pushing
exercises. It will also stabilize the elbow by strengthening the muscles that surround the
joint.
 How to do:
 Lying on the bench, hold one dumbbell with both hands, palms on each side.
 Start with the dumbbell directly over your face and slowly bend at the elbows lowering
it above your head.
 Extend the dumbbell back up towards the ceiling and repeat.

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• Standing Tricep Extension

• This is simple but quiet tough exercise. This workout targets the backs of your upper
arms.
 Benefits Of Standing Tricep Extension
• This exercise strengthening and building your upper arms muscles. Standing tricep also
helps with flexibility in your lats.
 How to do:
 In standing position, hold the dumbbells by your side with your palms facing your body.
Hinge forward, keeping your elbows close to your hips.
 Extend your arms straight behind you squeezing through the triceps at the end of the
movement.
 Bend the arms, bringing the dumbbells back towards your shoulders and repeat for
reps.

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Dumbbell Shoulder Exercises

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• Seated Shoulder Press

• Dumbbell deltoid exercise helps build shoulder muscles.

 Benefits Of Seated Shoulder Press
• The primary benefit of seated shoulder press is, it reduces the possibility of
compensation in the core.
 How to do:
 Sitting on the edge of the bench, box, chair, hold a dumbbell in each hand at shoulder
level with your palms facing forward.
 Holding your arms out to the side at 90 degrees slowly push up overhead until the arms
are straight.
 Bring back down to shoulder level and repeat.

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• Seated Arnold Press

• This variation of dumbbell overhead press is sure to intensify the workout.

 Benefits Of Seated Arnold Press
• Arnold press is powerful shoulder press exercise that target all three sections of
deltoids. Because of its seating position, this exercise focus only on upper body muscles.
 How to do:
 Sitting on the edge of the bench or chair, hold a dumbbell in each hand with your palms
towards your face.
 As you press up overhead rotate your hands so your palms face away from you at the
top.
 Return to the starting position and repeat.

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• Lateral Delt Raise

• Lateral Delt Raise exercises are more than ordinary exercises if perfectly performed.
 Benefits Of Seated Arnold Press
• This workout build shoulder muscles and they also strengthen the muscles that protect
your shoulder joint.
 How to do:
 In standing, hold dumbbells by your side, palms facing your body.
 Keeping your core tight with knees slightly bent, lift the dumbbells up to the side until
you reach the shoulder height. Maintain angle of your elbow throughout the lift.
 Return to the starting position and repeat.

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Dumbbell Leg Exercises

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• Dumbbell Romanian Deadlifts

• Dumbbell Romanian Deadlifts targets hamstrings. Perhaps you may not be find other
exercise to targets hamstrings muscles.
 Benefits Of Dumbbell Romanian Deadlifts
• Romanian deadlifts isolate the hip hinge, resulting in intense activation of hamstring
muscles and glutes.
 How to do:
 In a hinge position, arms straight towards the floor hold a dumbbell in each hand,
palms facing your shins.
 Keeping a slight bend in the knees with your core engaged bring yourself to standing
squeezing through the glutes.
 Hinge forward to return to the starting position and repeat.

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• Dumbbell Front Squat

• From different variations of squat, dumbbell front squats are good for weighted squats
when you don’t have weight plate and barbell.
 Benefits Of Dumbbell Front Squat
• There are many benefits of doing a squats. Front squats in particular require more
engagement from the core and upper back.
 How to do:
 Stand with your feet shoulder-width or hip-width apart, feet slightly turned out. Hold a
dumbbell in each hand, resting one head of dumbbell on shoulder. Point your elbows out
in front of you.
 Sink your hips back into a squat as if you are going to a sit in a chair. Make sure to keep
your back straight during the entire descent.
 Keeping your weight in your heels return to standing, squeezing the muscles of the glutes
as you stand.

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• Dumbbell Walking Lunges

• Lower body dumbbells workout not complete without a single-leg exercise.

 Benefits Of Dumbbell Walking Lunges
• Walking of weight lunges train your lower body muscles and heavy dumbbells to build
strength.
 How to do:
 In standing position, hold dumbbells on each hand by your side.
 Taking a big step forward bring yourself down into a lunge, lowering the back knee
towards the floor.
 Shift your weight into your front foot and step forward with the other leg to continue
lunging across the room.

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Dumbbell Core Exercises

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• Dumbbell Russian Twist

• This single-dumbbell exercise trains your obliques, the abdominal muscles that run
along the sides of your torso.
 Benefits Of Dumbbell Russian Twist
• Russian Twist targets your oblique muscles, additionally abdominal muscles as well as
your hip flexors to promote overall strength and stability in your core.
 How to do:
 Seat on a ground with your knees bent and feet flat on the floor.
 Hold one dumbbell in both hands in front of your body and lean back until you feet your
core working to keep you from falling backwards.
 Twist your body to one side, bringing the dumbbell towards the floor. Return to the
center and repeat on the other side.

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• Dumbbell Crunches

• Dumbbell crunches are also a kind of functional exercise.

 Benefits Of Dumbbell Crunches
• Crunches especially focus on your abdominal muscles that is the group of muscles
responsible for the six-pack.
 How to do:
 Lying on your back, hold a dumbbell in both hands straight over your chest.
 Bring your leg 90 degrees with your feet flexed, heels towards the ceiling.
 Using your abs, lift your shoulders off the floor reaching the dumbbell to wards your feet.
Lower your head back to the floor and repeat.

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• Dumbbell Woodchoppers

• Dumbbell woodchopper exercise are not just effective, they are like wielding an axe,
making you feel like a total warrior in the gym..
 Benefits Of Dumbbell Woodchoppers
• These exercises strengthen your arms, shoulders, core and upper back. It will move your
body through an extended range of motion without compromising the stability of spine.
 How to do:
 Stand with your feet hip width apart holding a dumbbell in both hands in front of your
body.
 Rotate one side, bending the knees to bring the dumbbell to the outside of your leg.
 Keeping core tight, bring the dumbbell across your body above opposite shoulder,
straightening the legs as you do this. Repeat the same in other side and switch side.

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 03 Types Of Dumbbells

Traditional Old This is old types of dumbbells made

from only iron material.
Dumbbells It is available in 2.5kg upto 5kg.

This type of dumbbell made from cas

t iron with colorful vinyl material.
It is available in 2.5kg upto 10kg. In
Aerobics and Physiotherapy these
Vinyl Dumbbells
dumbbells are used mostly.

This type of dumbbell made from iron

Rubber Coated with rubber-coating material.
It is available in 2.5kg upto 50kg.
Dumbbells Body-builders, athletes and trainers
are mostly use these dumbbells.

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04 Importance Of Dumbbells Workout
• Remember to warm up.
• Complete a single set.
• Use the right weight.
• Remember to rest.
• Increase range motion
• Boost metabolism
• Seated dumbbell exercise
• Strengthen your full body
• Improve bone health

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05 Q&A For Dumbbells
• What are the most effective dumbbell workouts?
If you have light weight dumbbells, doing upper body and core exercises will be
more effective. If you have heavy weight dumbbells, lower body and full body
exercises are effective that target different muscles group.

• Can I get a complete workout with dumbbells?

Dumbbells is a full body workout equipment if you are using with right exercises.
The important thing is to do enough repetitions and use dumbbells that are heavy
enough to push your body limit. Dumbbells are target almost all muscles group of
your body.

• What dumbbells are the best for home workout?

If you don’t have enough space for home gym, adjustable dumbbells are best
solution. They give you wide range of weights to work with, without consume much
space. They are perfect choice for beginners allow to progress up to heavier weights
as you get stronger.

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THANK YOU
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