Free Dumbbell Exercises

Below is a list of just some of the most effective exercises you can do in your workout using nothing but dumbbells. Some will of course require some type of bench or seat to lay or sit on, but I’ll just assume you have that too.

Chest

- flat bench dumbbell press
- incline bench dumbbell press
- decline bench dumbbell press
- dumbbell flyes (flat/incline/decline bench)

Back

- deadlifts
- single arm bent over rows
- double arm bent over rows
- lying row

Biceps

- standing dumbbell curls
- seated dumbbell curls
- incline dumbbell curls
- preacher curls (if you have a preacher curl bench)
- concentration curls
- hammer curls

Triceps

- single arm overhead tricep extensions (can also be done with both arms)
- dumbbell skull crushers (flat, incline or decline bench)
- tricep kickbacks

Shoulders

- seated dumbbell press (can also be done standing)
- arnold press
- front raises
- lateral raises
- shrugs

Legs

- squats
- lunges (or split squats)
- stiff legged deadlifts (or romanian deadlifts)
- calf raises

Tags: dumbbell exercises