Comprehensive collection of dumbbell fitness exercises
You can exercise your whole body muscles with just one dumbbell, which is very suitable for students and office workers who don’t have time to go to the gym. If you don’t have a supine board at home, just put together a few stools and put a blanket on top. You can divide the movements into two parts, practice one part every day, and practice 4 groups of each movement, each group 12-15 times. This ensures that each movement can be practiced every other day.
Dumbbell fitness dynamic illustration:
<img alt="Dumbbell Bench Press" border="0" height="100" src="/uploadfile/2024/1208/20241208162910855.jpg" width="100" />< br />
Dumbbell bench press
<p><span class="red" style="color: red; font-weight: bold">[Pectoralis major, deltoid and triceps]</span></p>
<img alt="Incline dumbbell bench press" border="0" height="100" src="/uploadfile/2024/1208/20241208162911359.jpg" width="100"/><br />
Incline dumbbell bench press
<p><span class="red" style="color: red; font-weight: bold">[The upper part of the pectoralis major, followed by the anterior deltoid and triceps brachii]</span></p>
<img alt="Lying Dumbbell Fly" border="0" height="100" src="/uploadfile/2024/1208/20241208162913766.jpg" width="100" /> <br />
Incline dumbbell bench press
<p><span class="red" style="color: red; font-weight: bold">[Pectoralis major and deltoid]</span></p>
<img alt="Incline dumbbell fly" border="0" height="100" src="/uploadfile/2024/1208/20241208162914621.jpg" width="100" /> <br />
Incline dumbbell fly
<p><span class="red" style="color: red; font-weight: bold">[Upper chest and deltoid]</span></p>
<img alt="Arm extension" border="0" height="100" src="/uploadfile/2024/1208/20241208162916226.jpg" width="100" /> <br />
Standing arm extension
<p><span class="red" style="color: red; font-weight: bold">[triceps]</span></p>
<img alt="Sitting Curls" border="0" height="100"src="/uploadfile/2024/1208/20241208162917115.jpg" width="100" /><br />
Sit Curls
<p><span class="red" style="color: red; font-weight: bold">[biceps]</span></p>
<img alt="Standing Dumbbell Hammer Curl" border="0" height="100" src="/uploadfile/2024/1208/20241208162919901.jpg" width="100 " /><br />
Standing dumbbell hammer curl
<p><span class="red" style="color: red; font-weight: bold">[Building brachialis and biceps muscles]</span></p>
<img alt="Standing Cable Single Arm Curl" border="0" height="100" src="/uploadfile/2024/1208/20241208162920437.jpg" width= "100" /><br />
Standing Cable Single Arm Reverse Grip Curl
<p><span class="red" style="color: red; font-weight: bold">[Building biceps and brachialis]</span></p>
<img alt="Dumbbell Press" border="0" height="100" src="/uploadfile/2024/1208/20241208162922387.jpg" width="100" /><br />
dumbbell press
<p><span class="red" style="color: red; font-weight: bold">[TorsoLarge muscle groups of the lower body]</span></p>
<p><img alt="Standing side raise" border="0" height="100" src="/uploadfile/2024/1208/20241208162923596.jpg" width=" 100" /><br />
Standing side raise<span class="Apple-converted-space"></span></p>
<p><span class="red" style="color: red; font-weight: bold">[Rear deltoid and upper back muscles]</span></p>
<img alt="lateral raise" border="0" height="100" src="/uploadfile/2024/1208/20241208162925830.jpg" width="100" />< br />
lateral raise
<p><span class="red" style="color: red; font-weight: bold">[lateral middle deltoid area]</span></p>
<img alt=""Front raise" with dumbbells" border="0" height="100" src="/uploadfile/2024/1208/20241208162926998.jpg" width="100 " /><br />
"Front raise" with dumbbells
<p><span class="red" style="color: red; font-weight: bold">[Upper chest and anterior deltoid]</span></p>
<img alt="Standing neck and arm flexion and extension" border="0" height="100" src="/uploadfile/2024/1208/20241208162928567.jpg" width="100" /><br />
Standing neck arm flexion and extension
<p><span class="red" style="color: red; font-weight: bold">[Building Triceps]</span></p>
<img alt="Sitting dumbbell alternating curl" border="0" height="100" src="/uploadfile/2024/1208/20241208162930164.jpg" width="100" / ><br />
Seated Dumbbell Alternate Curls
<p><span class="red" style="color: red; font-weight: bold">[biceps]</span></p>
<img alt="cut across" border="0" height="100" src="/uploadfile/2024/1208/20241208162932583.gif" width="100" /><br />
shear across
<p><span class="red" style="color: red; font-weight: bold">[Glutes, hamstrings, and quadriceps]</span></p>