Dumbbell Exercises

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Dumbbell Basics: This is by no means a complete list of DB exercises--they are just some my favorites.  Many are fundamental and easy for beginners to master, and a few are more complex and difficult.  In general, DBs are many times better than machines or bars because they make each shoulder and arm stabilize and work independently.  Regular cast iron DBs cost about $.50/pound.  The rubber hex head DBs with chrome ergo handle like I use cost about $1.00/pound.  Higher end DBs go for much more than $1.00, but for home use this is not necessary.  Want something better than dumbbells?  Check out my Kettlebell Section.  For DB form and safety tips, see link below.

Dumbbell Safety & Form Tips Handout

• Back:

  • 1-Arm Bent Over Row

• Biceps:

  • Curl-Straight
  • Curl-Hammer + Rotation
  • Curl-Side
  • Curl-Matrix
• Chest:
  • Bench/SB Press
  • Pullover
• DB Matrix Workouts:
  • Shoulder-1
  • Shoulder-2
  • 3-D Whole Body
• Shoulders:
  • Arnold Press
• Triceps:
  • Kickback

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 10.27.08)

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