TOP 10 DUMBBELL EXERCISES

1 DUMBBELL BENCH PRESS

The dumbbell bench press is one of the best ways to target your pectoral muscles (chest), triceps and front deltoids (shoulders).

ALTERNATED BICEPS CURL 2

This classic dumbbell exercise has many variations. Strengthening your biceps and forearms is the main benefit.

3 SHOULDER PRESS

This move can be done standing, sitting or even on a back-supported bench. Your deltoid muscles are the main muscles employed but your triceps help out as well.

TRICEPS KICKBACK 4

This move is the all-time classic tricep exercise. To maximize the move, make sure your upper arm stays still throughout the exercise.

5 KNEELING ONE ARM ROW

This is the best back exercise you can do with a dumbbell. Putting your knee and hand on a flat bench allows you to really target your middle back muscles.

LATERAL RAISE 6

This dumbbell exercise is the best way to target your shoulder muscles. Bending your upper body forward puts a greater emphasis on your rear deltoids.

7 LYING FLY This move is great for targeting your chest muscles. Unlike the dumbbell bench press, the lying fly locks your triceps in place so that you can target your pectorals alone.

UPRIGHT ROW 8

The upright row can be performed easily. It is a shoulder exercise that gets some help from the upper back, specifically the trapezius muscles.

9 STATIONARY LUNGE

Dumbbells are not the most popular for strengthening leg muscles, however, this move is easy to perform and is excellent at targeting the lower body.

TOE RAISE 10 This move is the most effective way of strengthening your calf muscles which are utilized during normal daily activities as well as sports that involve running and jumping.

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Source: www.dumbbell-exercises.com