"Dumbbell Exercise Illustrations"Welcome to Building Muscle 101's Dumbbell Exercise Illustrations. On this page you will find some of my favourite dumbbell exercises as well as some Dumbbell Exercise Illustrations. If your into weight training, chances are you train with both barbells and dumbbells. Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. Training with dumbbells stimulates a large number of muscle fibres and therefore can result in muscle growth at an alarming rate. The reason being is that training with dumbbells to extreme intensity will push just about anyone into the pain zone. I like to think of dumbbells as taking the barbell movement one step further. With a barbell, you’re limited by the movements range of motion by the actual bar. Not so with dumbbells, you can actually improve the range of motion with certain movements such as the bench press. Therefore, I thought it would be a good idea to provide you with some good Dumbbell Exercise Illustrations. This way, you can see how the exercises should be performed. If you want a comprehensive dumbbell with full dumbbell exercise illustrations, I recommend you try the programs over at Dumbbell Routines.com. They have a full range of dumbbell programs for you to choose from. Let’s take a look at some of my favourite dumbbell movements and the Dumbbell Exercise Illustrations. Dumbbell Exercise Illustrations #1 - Flat Bench Press with Dumbbells This variation of the barbell bench press is an excellent weight lifting exercise for pecs.
If you find you are going stale on the bench press, try using dumbbells, you’ll be surprised
at the results. Weight lifting exercises position 1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees. Carefully lie on the
flat bench bringing the dumbbells to the sides of your torso at chest level. Make sure to bring
the dumbbells up simultaneously. Feet should be planted firmly on the floor.
3. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor.
Press the weight up to the locked position. The dumbbells should be held directly over your
chest area, slightly touching each other with palms facing forward. Execution 1. Slowly bend your arms and lower both dumbbells in a slow, controlled fashion to your chest.
The dumbbells should be at the sides of your chest.
2. Slowly press the weight back up from the sides of your chest to the starting position. Do not
bounce the weight from the chest. Keep you elbows out and away from the trunk of your body. 3. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #2 - Flat Bench Dumbbell Flyes Dumbbell flyes are an excellent isolation exercise for the chest.
Weight lifting exercise position 1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip. 2. Rest the dumbbells in an upright position on the edge of your knees. 3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor. 4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward. 5. Elbows must remain flexed throughout the entire movement. Execution 1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched. 2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree). 3. Keep the movement fluent, slow, and controlled Dumbbell Exercise Illustrations #3 - Incline Dumbbell Press A variation of the inclince barbell press is the incline dumbbell press. This is a great exercise to do if your lagging on the incline press or looking for something new to try:
Weight lifting exercise position 1. While seated in an incline bench, grasp two dumbbells in an overhand grip. 2. Rest the dumbbells in an upright position on the edge of your knees. 3. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor. 4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward. Execution 1. Slowly bend you arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest. 2. Lower the dumbbells to a position where you feel a comfortable stretch. 3. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep you elbows out and away from the trunk of your body. 4. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #4 - Incline Dumbbell Flyes  Position 1. While seated on the edge of an incline bench, grasp two dumbbells in an overhand grip. 2. Rest the dumbbells in an upright position on the edge of your knees. 3. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor. 4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward. 5. Elbows must remain flexed throughout the entire movement. Execution 1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched. 2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree). 3. Keep the movement fluent, slow, and controlled Dumbbell Exercise Illustrations #5 - Decline Dumbbell Press  Position 1. Grab a pair of dumbbells and position yourself on the decline bench (This will take some practice so start light). While on the decline bench, grasp two dumbbells in an overhand grip. 2. Rest the dumbbells in an upright position on the edge of your knees. 3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor. 4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward. Execution 1. Slowly bend you arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest. 2. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep you elbows out and away from the trunk of your body. 3. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #6 - Dumbbell Pull Over  Position for the dumbbell pullover 1. Lie down on a bench with your shoulders near the end of the bench. Your head should be off the bench. Now, you can either reach to the floor for a dumbbell and pull it up, have someone hand you the dumbbell or you can start with the dumbbell on your chest. Personally, I start with a dumbbell on my chest. 2. Grasp the dumbbell (as in the picture) and press the weight up. Your arms should have a slight bend to them at the starting position. Execution of the dumbbell pullover 1. Slowly lower the dumbbell so to stretch your arms as they reach the floor. Remember, all muscles should be totally stretched as the weight approaches the floor. The back should have a maximum arch when the weight is lowered to this position. The dumbbell will actually be behind your head in this position. 2. Slowly raise the dumbbell back to it’s starting position. Dumbbell Exercise Illustrations #7 - Single arm dumbbell rowing
Weight lifting exercise position 1. Using a flat bench, grasp a dumbbell with your left hand. 2. Rest your right knee on the flat bench. Balance your body using your free arm. 3. Bend forward at the hips. 4. Your torso should be parallel to the floor keep and your lower back flat. Execution 1. Pull the dumbbell up in a vertical line into your mid section keeping your elbows in close to your torso. 2. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement. 3. Keep the movement fluent, slow, and controlled. 4. Repeat movement with your right hand. Dumbbell Exercise Illustrations #8 - Shrugs This exercise is used to build the trapezius muscle. A well developed trapezius muscle gives your upper back that powerful "triangular" look.
Weight lifting exercise position 1. Stand straight with your feet planted firmly with a shoulder width stance. Your knees should
be slightly bent.
2. Grasp a barbell with your hands spaced shoulder length apart. Keep the bar held at straight
arms length with a slight bend in your arms.
Execution 1. Raise the barbell upwards toward the ears, as high as possible and rotate them backwards
and down. Repeat. This exercise can be performed with dumbbells or a universal machine bench
press.
2. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #9 - Dumbbell Deadlift  Position for the dumbbell deadlift 1. Standing with feet at shoulder length, bend at the knees and pick up two pairs of dumbbells. Stand up until the dumbbells are at your sides. Execution of the dumbbell deadlift 1. Slowly bend at the knees until the dumbbells reach the floor. Remember to bend with your knees and not the back. 2. Your thighs should be almost parallel to the ground while your arms are held straight with no bend. 3. Slowly stand back up to the starting position. The arms should remain straight as you come to a standing position. Dumbbell Exercise Illustrations #10 - Seated dumbbell presses I recommend that you use a bench with back support for this exercise.
Weight lifting exercise position 1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with
both hands.
2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your
back straight and your head up.
3. Make sure you rotate your palms so they are facing forward.
Execution 1. In a controlled fashion, press the dumbbells simultaneously upwards to the overhead
position. The dumbbells should lightly touch each other at the top position. Do not arch the
back. Slowly lower the weight down and repeat the movement.
2. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #11 - Side lateral raises A great isolation exercise for the shoulders.
Weight lifting exercise position 1. This exercise can be performed standing or seated. 2. With both hands, grasp the dumbbells with the palms facing each other. The arms must be bent in order to stress the lateral deltoids. If you are standing, make sure your feet are firmly planted on the floor spaced evenly at a little less than shoulder length. If you are seated, make sure your feet are firmly planted on the floor and the ankles almost touching each other. Execution 1. Keeping elbows slightly bent, raise the dumbbells in an arc from the side of your body to level with your head. Slowly lower the dumbbells back to the start position. Repeat movement. 2. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #12 - Alternate Front Dumbbell Press  Position for the alternate front dumbbell raise 1. Stand with your feet about shoulder length apart. 2. Lift a pair of dumbbells and allow them to rest on your upper thighs with your palms facing downward. Your arms should be straight. Execution of the alternate front dumbbell raise 1. Lift one dumbbell with your arm in front of your body until the palm is just above shoulder height. 2. Slowly lower the dumbbell back to it’s starting position. Dumbbell Exercise Illustrations #13 - Bent Over Dumbbell Laterals  Position for the bent over lateral 1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands. 2. Bend over until your body is roughly parallel to the ground or slightly above. Your chest should almost be touching your thighs. Execution of the bent over lateral 1. In a controlled fashion, raise the dumbbells with both hands using your shoulders, out and away from the body. You should raise the dumbbells to each side until they are parallel with the upper back. 2. Pause for a moment and slowly lower the weight to the initial position. Dumbbell Exercise Illustrations #14 - The Arnold Press  Position for the Arnold press 1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands. 2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level with palms facing the body . Keep your back straight and your head up. Execution of the Arnold press 1. In a controlled fashion, slowly press the dumbbells simultaneously upwards and rotate your hands forward until you have fully extended your arms upwards. Slowly lower the weight down and repeat the movement. 2. Keep the movement fluent, slow, and controlled. 3. Remember, the real trick to the Arnold press is not the upwards motion but the downwards motion. The real work of this exercise occurs when you return the weight to it’s starting position. Really concentrate on the negative portion of this movement for maximum effect. Dumbbell Exercise Illustrations #15 - Single Side Dumbbell Lateral  Position 1. Place your left arm on a suitable support. I usually use the back of an incline bench. You can use an incline bench or the dumbbell rack. 2. Standing with your legs apart, hold a dumbbell in your right hand. Adopt a comfortable position with your torso bent slightly forward at a 70 degree angle. Execution 1. Raise the dumbbell out to the side, keeping the palm of your hand facing downward. Try and really concentrate on using your shoulder to lift the weight. Remember, your arm should be slightly bent and unlocked). 2. Don’t start this exercise with a thrust. You will use the momentum instead of muscle to raise the weight which you don’t want. 3. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #16 - Seated alternate dumbbell curl
Weight lifting exercise position 1. Using a bench, sit with your back straight and feet firmly planted on the floor. Grab a pair
of dumbbells using an underhand grip and hold in the arms down position.
Execution 1. Slowly curl one dumbbell up towards your shoulder, pause and slowly lower it. As you lower the
dumbbell, curl the other arm upwards. Do not swing the dumbbells up with any added body
motion.
2. Keep the movement fluent, slow, and controlled.
3. This exercise may seem confusing at first but with practise, it will be second nature.
Dumbbell Exercise Illustrations #17 - Concentration curl
Weight lifting exercise position 1. Sit at the end of a flat bench. Rest one elbow on the inside of your thigh and the non exercising hand on your free leg. Keep your feet flat on the floor. Execution 1. Exercise one arm at a time. Holding a light dumbbell, curl the straight arm upward slowly until your arm is at it’s flexed position. Slowly lower the dumbbell back to the start position. Raise and repeat. Immediately after training one arm, train the other in the same manner. Dumbbell Exercise Illustrations #18 - Flat Bench Dumbbell Curl  Position 1. Grab a pair light dumbbells and lay back on the bench. 2. Bring your feet up and place them on the bench. Execution 1. Slowly lower the dumbbells until your arms are straight and than bring them back up. 2. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #19 - Incline Dumbbell Curl  Position 1. Lie back on an incline bench that is set at about 45 degrees. Keep your back on the bench and back flat on the bench. Ensure that your feet are flat on the floor. 2. Hang your arms at your sides holding the dumbbells in an underhand grip. Execution 1. Hold two dumbbells in the arms down position. Keep your head back on the bench and curl both dumbbells up to your shoulder level. Remember to keep your buttocks on the bench. As soon as the dumbbells reach shoulder level, slowly lower the weight and repeat. 2. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #20 - Standing Dumbbell Curl  Position 1. In a standing position, keep you feet about 18" (45 cm) apart. Your back should be straight and your head level. 2. Grasp the dumbbells using an underhand grip. 3. The dumbbells should be at your sides with your arms fully extended. Execution 1. Slowly curl one dumbbell up towards your should, pause and slowly lower it. As you lower the dumbbell, curl the other arm upwards. Do not swing the dumbbells up with any added body motion. 2. Keep the movement fluent, slow, and controlled. 3. This exercise may seem confusing at first but with practise, it will be second nature. Dumbbell Exercise Illustrations #21 - Dumbbell Lunges  Position for the dumbbell lunge 1. With your feet at should width, pick up a pair of dumbbells. 2. Stand up straight with the dumbbells with your arms fully extended. Make sure your toes are pointed forward. Execution of the dumbbell lunge 1. Lunge the right leg forward in a stepping motion to a position where your knee joint forms a 90 degree angle (roughly 3 feet). Your thigh should be parallel with the floor and your shin perpendicular to the floor. Your back knee should almost touch the floor. 2. Using the muscles of the right leg, tighten your contraction and return to the standing position. 3. Repeat with the left leg. Dumbbell Exercise Illustrations #22 - Dumbbell Squat  Position for the dumbbell squat 1. With your legs shoulder width apart, bend at the knees to pick up a pair of dumbbells. The dumbbells should be at your sides with your arms fully extended downwards. Execution of the dumbbell squat 1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement. 2. Slowly straighten your legs and return to the start position. Keep your head level at all times. 3. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #23 - Dumbbell Stiff Leg DeadliftFlyes  Position for the stiff legged dumbbell deadlift 1. With your feet about shoulder length apart, pick up a pair of dumbbells. The dumbbells should be at your sides with your arms fully extended downwards. Execution of the stiff legged dumbbell deadlift 1. Keep your knees slightly bent and buttocks out. 2. Slowly bend at the waist while lowering the dumbbells past your knees. 3. You should feel a slight stretch in your hamstrings and glutes. 4. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up. 5. Always keep your back straight and keep the weight moderate on this exercise. 6. Keep the movement fluent, slow, and controlled. Dumbbell Exercise Illustrations #24 - One Arm Dumbbell Extensions  Position for the one arm dumbbell extension 1. Pick up a dumbbell. 2. While standing or seated, raise the dumbbell over your head. 3. Make sure your arm is fully extended. Keep your elbow fixed in that position. Execution of the one arm dumbbell extension 1. Slowly lower the weight, bending at the elbow, until it reached the back of your head. You should feel a slight stretch in your tricep. 2. Pause at the bottom of the movement and slowly raise the weight back up to it’s starting position using only your tricep. 3. Repeat for the other arm. Dumbbell Exercise Illustrations #25 - Seated Single Dumbbell Extnesions  Position 1. Hold a single dumbbell behind your back while seated. 2. Hold the dumbbell with your upper arms as close to your ears as possible. Execution 1. Raise and lower the weight, while keeping your upper arms vertical. 2. This is very important. If the dumbbells you are using are adjustable, make sure they are securely tighten, otherwise, you may be wearing the plates for a hat. Dumbbell Exercise Illustrations #26 - Triceps Kickbacks  Position 1. Grasp a dumbbell using an overhand grip. 2. Bend forward at the hips and over so that your torso is parallel to the floor. Keep your feet firmly planted on the floor with your free hand holding on to a bench or rail. 3. Press your upper working arm firmly against the side of your body. 4. One foot should be in front of the other Execution 1. Slowly raise your arms backwards, extending it straight. Keep your upper arm in line with your torso and parallel to the floor. 2. Once the arm is extended, hold the position for a moment and then lower the weight back to the start position. Repeat the movement 3. Reverse the working arm once you complete the first set. 4. Keep the movement fluent, slow, and controlled.
These are just some of my favourite dumbbell exercises. If you want to see a variety of dumbbell routines along with full Dumbbell Exercise Illustrations, you might want to check out Dumbbell Routines.com. They have a full range of dumbbell programs for you to choose from. If your looking for other exercise illustrations for weight training, I suggest you go to Building muscle 101 weight lifting exercises. Better yet, try building muscle 101's weight training videos here. You can see first hand how the weight training exercises are performed.
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