14 Greatest Dumbbell Workout routines That You Want To Attempt

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14 Best Dumbbell Exercises That You Need To Try

Arms and upper body training are essential for your body. Often, however, people tend to skip upper body workouts, especially arm exercises, in order to strengthen their lower body and abs as they are people's main goal. Most of the time, the upper body and arms are neglected.

I think one of the best pieces of equipment for guns is dumbbells. They are easy to use and do not put as much strain on your body as the barbell. You also have a wide variety and unlimited choices of exercises to do. It never gets boring because you use dumbbells and you can do different exercises and change them every day if you want.

Another advantage of the dumbbell is that you can keep it in the smallest of spaces in your house and not even know it is there. However, the other equipment from the gym is more difficult to place in your house because it takes up a lot of space. Additionally, dumbbells can be an efficient piece of equipment to use when your gym is off or you can't go there due to important work you've come across. So you can train with dumbbells in your house without any problems or restrictions.

Hence, we're going to look at some of the best dumbbell exercises to help strengthen your arms and upper body, and some of these exercises will allow you to exercise your whole body as well.

  1. Bench press
  • Hold two dumbbells in each hand and lie down on a bench facing the ceiling.
  • Now bend your arms so that your dumbbells are over your chest.
  • Raise your hands and dumbbells above your chest and straighten your arms until your elbows click into place.
  • Try not to touch the dumbbells in such a way that each arm is pulling its weight and the dumbbells are not resting on each other.
  • Stay there for 5 seconds and then bring the dumbbells back towards your chest.
  • Repeat this as many times as possible.

2. Triceps kickback

  • Stand with your back straight and hold a dumbbell in each hand.
  • Now bend your knees and arch your back by pivoting your hips until your torso is almost parallel to the floor.
  • Your back and neck should be straight, your hands should curl up towards your shoulders, and your dumbbells should almost touch your shoulders.
  • Now try to keep your upper arm stiff and swing both hands back until your elbows are locked.
  • Stay there for 5 seconds and then roll back your biceps and bring your dumbbells to your shoulders.
  • Repeat this exercise as often as possible.

3. Bicep curl

  • Stand with your back straight and hold a dumbbell in your right hand.
  • Keep your hand by your side and rotate your palms forward.
  • Now bend your elbows, lift the dumbbells, and roll them towards your shoulders.
  • Stay there for 5 seconds, then let your hands reach back to the starting position.
  • Repeat this exercise as often as possible.

4. Lateral elevation

  • Stand with your back and neck straight.
  • Hold a dumbbell in each hand. Your palms should be facing inward.
  • Now raise both hands and lift the weights sideways until your arms are parallel to the floor.
  • Stay there for 5 seconds and then slowly lower your hands.
  • Repeat this exercise as often as possible.

5. Shoulder press

  • Stand with your back and neck straight.
  • Hold a pair of dumbbells in your hand.
  • Your dumbbells should be right over your shoulders. That said, your elbow should be bent towards your shoulders.
  • Now raise your hands and turn your palms outward and forward.
  • Raise your hands until your elbows click into place and your arms are straight.
  • Stay there for 5 seconds and then slowly return to your starting position.
  • Repeat this exercise as often as possible.

6. Lying dumbbell fly

  • Sit back on a bench with your feet flat on the floor.
  • Hold two dumbbells across your chest. Your palms should be facing inward.
  • Now raise your dumbbells until your arms are straight and your elbows are locked.
  • Stay there for 5 seconds and then slowly bring your dumbbell to your chest.
  • Repeat this exercise as often as possible.

7. Bent over row

  • Stand with your back straight and hold a dumbbell in each hand.
  • Now bend your knees and arch your back, pivoting your hips until your torso is almost parallel to the floor.
  • Your back and neck should be straight, your hands should curl up towards your shoulders, and your dumbbells should almost touch your shoulders.
  • Now stretch your hands down and swing the dumbbells in the air until your arms become straight.
  • Stay there for 5 seconds and then roll back your biceps and bring your dumbbells to your shoulders.
  • Repeat this exercise as often as possible.

8. Gluteal bridge

  • Lie on the floor and look up at the ceiling.
  • Bend your knees and place your feet flat on the floor.
  • Now place a dumbbell on your lower abdomen and hips.
  • Hold the dumbbell with your hands to prevent it from falling.
  • Now lift your back and hips off the floor so that your neck, shoulder, back, hips, and thighs form a straight, sloping line.
  • Stay there for 5 seconds and then slowly lower your body to the floor.
  • Repeat this exercise as often as possible.

9. Swing one arm

  • Stand with your back and neck straight.
  • Hold a dumbbell in your right hand.
  • Your legs should be shoulder-length apart and the dumbbell should be placed between your legs at arm's length.
  • Now swing the dumbbell up in a gentle movement until you are almost above the level of your forehead. Then take it back and extend it from between your legs.
  • Repeat this exercise as often as possible.
  • Switch hands for a full set.

10. Russian twist

  • Sit up straight with your back and neck straight.
  • Your knees should be bent and your feet should be flat on the floor.
  • Take a dumbbell in each hand.
  • Now turn your torso to the right and bring the dumbbells to the right as well.
  • Return to your starting position, then gradually move your torso to the left, bringing the dumbbells to the left.
  • Return to your starting position.
  • Repeat this exercise as often as possible.

11. Lunge steps

  • Stand with your neck and back straight.
  • Take a dumbbell in each hand. Your palms should be facing inward.
  • Now bend your only knee and take a large step forward until the thigh of that leg is parallel to the floor.
  • The knee of the hind leg should bend a little, but not touch the ground.
  • Stay there for 5 seconds and then return to your original standing position.
  • Repeat this exercise as often as you can.

12. Weighted sit-ups

  • Lie on the floor and look up at the ceiling.
  • Your knees should be bent and your feet should be flat on the floor.
  • Hold two dumbbells in your hands and keep your hands extended upward with your elbows locked.
  • Now, just like you did when you grind, lift your body off the floor and bring it to a sitting position. Your hands are still held up.
  • Stay there for 5 seconds, then lie back down with your hands still in the air.
  • Repeat this exercise as often as possible.

13. Calf raises

  • Stand with your neck and back straight.
  • Hold two dumbbells in each hand with your palms facing inward.
  • Now lift both ankles off the floor until you are on tiptoe.
  • Stay there for 5 seconds.
  • Return to your starting position.
  • Repeat this exercise as often as possible.

14. Triceps Extensions

  • Stand with your neck and back straight.
  • Hold a dumbbell in one hand.
  • Now raise your arm up until your elbow is locked. The palm of your hand should be facing up.
  • Now bend your elbows as you slowly lower the barbell behind your head towards your other shoulder.
  • Stay there for 5 seconds and then return to your starting position.
  • Repeat this exercise as often as possible.

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