Dumbbell workout chart

Dumbbell workout poster online

Dumbbells are versatile and effective tools for strength training and can be used to target various muscle groups. Here's a full-body dumbbell workout routine that you can follow. Remember to warm up before starting and consult with a fitness professional or your doctor if you have any health concerns or injuries.

Note: Choose dumbbell weights that challenge you but allow you to complete the recommended repetitions with proper form. Perform each exercise for 3-4 sets of 8-12 repetitions, resting 1-2 minutes between sets.

1. Goblet Squats: - Hold a dumbbell vertically close to your chest with both hands. - Stand with your feet shoulder-width apart and toes slightly turned out. - Lower yourself into a squat position by bending your knees and pushing your hips back. - Keep your chest up and your back straight. - Push through your heels to return to the starting position. 2. Dumbbell Lunges: - Hold a dumbbell in each hand, keeping your arms at your sides. - Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. - The back knee should hover slightly above the ground. - Push back with your front foot to return to the starting position. - Alternate legs and repeat. 3. Dumbbell Bench Press: - Lie on a flat bench with a dumbbell in each hand, palms facing forward. - Lower the dumbbells to your chest with your elbows at a 90-degree angle. - Push the dumbbells back up to the starting position, fully extending your arms. 4. Bent-Over Dumbbell Rows: - Stand with your feet shoulder-width apart, knees slightly bent. - Hold a dumbbell in each hand with your palms facing your body. - Bend forward at the hips while keeping your back flat and chest up. - Row the dumbbells up toward your chest by squeezing your shoulder blades together. - Lower the dumbbells back down in a controlled manner. 5. Dumbbell Shoulder Press: - Sit on a bench with back support, holding a dumbbell in each hand at shoulder level. - Press the dumbbells overhead by extending your arms fully. - Lower the dumbbells back to the starting position. 6. Dumbbell Bicep Curls: - Stand with a dumbbell in each hand, palms facing forward, and arms fully extended. - Curl the dumbbells upward toward your shoulders, squeezing your biceps at the top. - Lower the dumbbells back down in a controlled manner. 7. Dumbbell Tricep Extensions: - Stand or sit on a bench, holding a dumbbell with both hands overhead. - Lower the dumbbell behind your head by bending your elbows. - Extend your arms back up to the starting position. 8. Dumbbell Deadlifts: - Stand with your feet hip-width apart, holding dumbbells in front of your thighs. - Hinge at the hips and lower the dumbbells toward the ground while keeping your back flat. - Push through your heels to stand back up. 9. Dumbbell Russian Twists: - Sit on the ground with your knees bent and feet flat on the floor. - Hold a dumbbell with both hands in front of your chest. - Lean back slightly and twist your torso to the right, then to the left. Always prioritize proper form and control throughout each exercise. If you're new to strength training, consider working with a fitness professional to ensure you're performing the exercises safely and effectively. Enjoy your dumbbell workout!