100 Dumbbell Exercises – PDF Download

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100 Dumbbell Exercises for full body strengthening and muscle building that you can download instantly. Dumbbell exercises are a versatile and effective way to build strength, improve muscle tone, and enhance overall fitness. They are popular among fitness enthusiasts and athletes because they allow for a wide range of movements that target various muscle groups. Below, I'll provide a detailed description of some common dumbbell exercises, categorizing them by the muscle groups they primarily work: Comes with the correct amount of sets and reps you should perform for each exercise. The most dumbbell exercises ever assembled on a single slide. Every exercise you need to build lean muscle.

Body Parts Targeted:

  • Arms
  • Chest
  • Back
  • Legs
  • Shoulders
  • Abs

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1. Chest Exercises:

a. Dumbbell Bench Press: - Lie on your back on a bench with a dumbbell in each hand, arms extended. - Lower the dumbbells to chest level, keeping your elbows at a 90-degree angle. - Push the weights back up to the starting position, extending your arms.

b. Dumbbell Flyes: - Lie on your back on a bench with a dumbbell in each hand, arms slightly bent. - Open your arms wide, maintaining a slight bend in the elbows. - Squeeze your chest muscles to bring the dumbbells back to the starting position.

2. Back Exercises:

a. Dumbbell Rows: - Stand with one foot forward, one knee and hand on a bench, and a dumbbell in the other hand. - Pull the dumbbell up toward your hip, keeping your elbow close to your body. - Lower the dumbbell back down and repeat on the other side.

b. Dumbbell Deadlifts: - Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs. - Keeping your back straight, bend at your hips and knees to lower the dumbbells to the ground. - Stand back up by straightening your hips and knees, lifting the dumbbells as you do.

3. Shoulder Exercises:

a. Dumbbell Shoulder Press: - Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward. - Press the weights overhead until your arms are fully extended. - Lower the dumbbells back to shoulder height.

b. Lateral Raises: - Stand with dumbbells in each hand at your sides. - Raise your arms to the sides until they are parallel to the ground. - Lower the dumbbells back to your sides.

4. Arm Exercises:

a. Dumbbell Bicep Curls: - Stand with dumbbells in each hand, arms fully extended. - Bend your elbows to curl the dumbbells toward your shoulders. - Lower the dumbbells back to the starting position.

b. Dumbbell Tricep Extensions: - Hold a dumbbell with both hands overhead, arms extended. - Bend your elbows to lower the dumbbell behind your head. - Straighten your arms to return to the starting position.

5. Leg Exercises:

a. Dumbbell Squats: - Hold a dumbbell in each hand at your sides. - Squat down by bending your knees and hips while keeping your back straight. - Push through your heels to stand back up.

b. Dumbbell Lunges: - Hold dumbbells in each hand at your sides. - Step forward with one leg, bending both knees to create a lunge. - Push off the front foot to return to a standing position and repeat on the other leg.

Dumbbell exercises can be customized to match your fitness level by adjusting the weight, reps, and sets. It's essential to maintain proper form to prevent injury and maximize the benefits of each exercise. Consulting a fitness professional or trainer can help you design a comprehensive dumbbell workout routine tailored to your goals and needs.

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