Introduction
On January 16, 2025, we present a detailed dumbbell – based workout program. When doing these exercises, assume 3 sets per exercise. If the workout seems easy, increase the weight next time. Conversely, if the weight is too heavy to perform movements cleanly, adjust accordingly. For the three – set approach, use light weight for the first set for muscle adaptation, moderate weight for the second, and the highest possible weight for the third, pushing your limits.
Safety First: Warm – up
Warming up before every workout is essential. It gets your cardiovascular system going and keeps your muscles warm, thus preventing injuries during long – term exercise. You can simply run for 5 minutes or jump rope on the spot. Then, spend 1 minute on the spot rotating your shoulders back and forth.
Dumbbell Exercises
1. Flying Bird
For those familiar with the gym, the butterfly device exercise is well – known. The dumbbell version of this exercise is not overly intense and focuses on strengthening the large pectoral muscles. First, get into the starting position by holding a dumbbell in each hand, lying on your back on a flat bench. Extend your arms vertically to chest height, keeping them slightly bent (to ease the elbow joint) and with the backs of your hands pointing toward your head. Place your feet on the floor with bent legs and keep your lower back slightly bent inward. Then, during inhalation, lower the dumbbells toward the bench, opening your chest and shoulders wider. Only the arms move. As you exhale, bring the dumbbells back together. The training goal is to primarily strengthen the large pectoral muscles and also work the front of the shoulders. Do 3 – 12 repetitions for 3 sets.
2. Lateral Raises
Lateral raises are a classic in muscle – building training, used to strengthen the middle part of the shoulder muscles. Start in the standing position with slightly bent knees and dumbbells in your hands, held close to your body with palms facing each other. Then, raise the dumbbells sideways without lifting your shoulders, moving slowly and in a controlled manner. In the final position, the dumbbells should be at approximately head height, and then slowly lower them back to the starting position. You can also perform this movement seated or on your knees. The training goal is to strengthen the middle deltoids as well as the rear and front deltoids, with a repetition program of 3 – 12 repetitions for 3 sets.
3. Reverse Flyes
This exercise is similar to lateral raises in movement sequence. By bending the upper body, it targets different muscles, especially those behind the shoulder girdle, focusing more on back strengthening. Start in the position with your feet hip – width apart, bending your legs and upper body slightly until almost parallel to the floor. Keep your back straight throughout. Hold the dumbbells near your knees with arms almost extended and palms facing each other. As you exhale, move the dumbbells up and down on both sides simultaneously, bringing the shoulder blades together at the end point. Hold for a moment and then lower the dumbbells back to the starting position. Avoid round backs or hollow crossovers. Do 8 – 12 repetitions for 3 sets to strengthen the back.
4. Bicep Curl Moment
Bicep curls are often associated with barbells, but the dumbbell version is also effective. Stand with your feet hip – width apart, holding dumbbells with both hands. Keep your abdominal muscles tense, look forward, and pull your shoulders back. The right arm position is crucial: grab the dumbbells from below so that your thumbs point to the sides and your palms face forward. Then, bend your forearms and lift the dumbbells up toward your shoulders. Only the forearms move, and the upper arms stay in place. Lower the forearms slowly and in a controlled manner. The movement depends on bicep strength only. Do 10 – 12 repetitions for 3 sets to strengthen biceps and arm flexors.
5. Tricep Ascending Reverse Flexion
Training the triceps can make the upper arms look tight. You can perform this exercise standing or sitting (sitting helps avoid dips). Stand or sit up straight with your feet pressed into the ground. If sitting, the angle between your thighs and calves should be about 90°. Hold a dumbbell with both hands and extend your hands upward (slightly bent at the elbows) until the dumbbell is overhead. Then, lower your forearms (not upper arms) slowly and in a controlled manner towards your upper back, keeping your upper arms still and elbows pointing forward. Push your arms back to the starting position using triceps strength and repeat. Do 8 – 12 repetitions for 3 sets to strengthen the triceps.
6. Shrugs
Also known as shoulder lifts, this exercise is popular among those interested in building a “bull’s neck” (hood muscle). It’s simple: hold a dumbbell in each hand and lift your shoulders. Since it has a small range of motion but strengthens large muscle groups, a larger weight is needed for effectiveness. Stand with your feet hip – width apart, hold the dumbbell by your side with the palm facing inward, shoulders slightly pulled back, and eyes looking forward. Then, lift both shoulders simultaneously, hold in the final position, and lower the dumbbells back to the starting position. Do 10 – 12 repetitions for 3 sets to strengthen the hood muscles and scapular lifters.
7. One – arm Prone Row
A broad back is a sign of a well – trained body, and the one – arm, pre – bent row is a classic back training exercise that allows for individual side training. You can use two dumbbells simultaneously, but leaning on a bench makes it easier to assume and maintain the correct position. Sit next to the dumbbells on a flat bench or workbench. Place one knee and lower leg on the bench, bend your upper body, and support yourself with one arm on the bench. Then, use the other arm to grab the dumbbell and pull it up next to the bench. Bend your elbow to a position close to your upper body and pull the dumbbell upward using back muscles. In the final position, the elbows are parallel to the upper body. Lower slowly and repeat 8 – 12 times for 3 sets to strengthen the large back muscles, biceps, and obliques.
8. Steps
Tight legs and defined glutes are common training goals. Dumbbell steps, also known as dumbbell climbers, can help achieve these goals when combined with proper nutrition. You need a sturdy bench or box. Stand in front of the seat holding a dumbbell in each hand, with a slight hollow cross in your upper body and shoulders slightly pulled back. Place one foot on the raise, transfer your weight to the rear leg, and tighten your gluteal muscles. Step on the bench using the strength of the rear leg and pull the rear leg up. At the top, place the second foot and repeat in reverse. Advanced users can increase difficulty by performing dynamic jumps at the highest point, but ensure the bench is stable. Do 3 – 6 repetitions per group for 3 times to strengthen primarily the gluteal muscles and the back of the thighs, along with other muscle groups.
9. Push and Pull
This is a very challenging exercise for advanced users. It combines tight push – ups and single – arm rowing, training several muscle groups simultaneously in a push – up position. Start in the push – up position with your hands under your shoulders, lift your knees until your body forms a straight line. Place two dumbbells under your chest. Perform a one – arm row, bending one arm and pulling the dumbbell toward the side abdominals while keeping the upper body in a straight line. Then, lower the dumbbell and do a push – up, bending your arms at the elbow joints and pushing back up using triceps strength. This exercise primarily strengthens the back muscles, large pectoral muscles, and triceps, while also working the abdominal and biceps muscles.
