Dumbbell Workout Routines

The following dumbbell workout routines can be performed using

dumbbell exercises and will allow you to target muscles in a specific region of your body.

They are presented here to highlight how effective working out with dumbbell exercises can be.

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Workout Routines for:

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Dumbbell workout for chest

Overviews

This workout routine is helpful if you are looking to enlarge your chest area.

It targets the upper, lower, inner and outer pectoral muscles.


The Lying Fly dumbbell exercise will target your inner and outer pectorals.

The Incline Bench Press will target your upper pectorals while the Decline Bench Press will target your lower pectoral muscles.

Target Muscles Group: chest

Tips

Show More Workout Routines for Pectorals



Workout Routine for Shoulders

Overviews

Use this workout routine if you are looking to broaden your shoulders.

It targets the front, outer and rear deltoid muscles.


The Rear Deltoid Raise dumbbell exercise will target your rear deltoid muscles while

the Front Raise will target your front deltoid muscles.

Target Muscles Group: shoulders

Tips

Show More Workout Routines for Shoulders



Workout Routine for Arms

Overviews

Using this workout routine will help you strengthen the muscles in your arms.

The routine targets the biceps, triceps and forearm muscles.


The Alternated Biceps Curl dumbbell exercise will target your biceps while the Triceps Kickback is good at isolating your triceps.

Palms-Up Wrist Curl will exercise your inner forearms and Palms-Down Wrist Curls your outer forearm muscles.

Target Muscles Group: forearms

Instructions

Alternated Biceps Curl


3 x 8 repetitions





Triceps Kickback


3 x 8 repetitions





Palms-Up Wrist Curl


2 x 15 repetitions





Palms-Down Wrist Curl


2 x 15 repetitions





Tips

Workout Routine for Abdominals

Overviews

Use this workout routine to strengthen your abdominal muscles (i.e. your abs).

It targets the lower and upper abdominal muscles as well as the obliques.


The Weighted Crunch and Weighted Leg Raise dumbbell exercises will target your upper and lower abdominals while

the Dumbbell Side Bend will strenghten your obliques

Target Muscles Group: shoulders

Tips

Show More Workout Routines for Abdominals



Workout Routine for the Back

Overviews

Use this workout routine to strengthen your back muscles.

It targets your lower and upper back as well as your lats

Target Muscles Group: back

Instructions

Wide Row


4 x 10 repetitions





Kneeling One Arm Row


4 x 10 repetitions





Dead Lift


4 x 10 repetitions





Stiff Legged Dead Lift


4 x 10 repetitions





Tips

Show More Workout Routines for the Back



Workout Routine for the Legs

Overviews

This routine will be helpful if you want to exercise your leg muscles.

It will target your upper, lower and inner thigh muscles as well as your calves.


The Side Lunge dumbbell exercise will target your inner thighs while the Toe Raise targets your calf muscles.

Target Muscles Group: legs

Instructions

Squat


4 x 10 repetitions





Stationary Lunge


4 x 10 repetitions





Side Lunge


4 x 10 repetitions





Toe Raise


2 x 20 repetitions





Tips

Show More Workout Routines for the Legs



Workout Routine for Buttocks

Overviews

Use this workout routine to strengthen your buttocks.

It mainly targets your glutes

Target Muscles Group: Buttocks

Instructions

Dead Lift


4 x 10 repetitions





Squat


4 x 10 repetitions





Tips

Show More Workout Routines for Buttocks



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