Pass the test

Say goodbye to ineffective fitness programs

Are you looking for a fitness program that will allow you to train effectively, based on your goals and fitness level ?

Have you tried other programs in the past, but did not get the results you were hoping for?

Sans titre - 2023-04-16T074202.036

Just a few hours left

Our personalized fitness program is different from other programs on the market.

Our personalized fitness program is uniquely designed for your goals, fitness level, and preferences, unlike other one-size-fits-all programs on the market.

Get visible results in a few weeks

Imagine yourself training knowing that every exercise you do is specially designed for you and your goals. Imagine seeing visible results in just a few weeks, thanks to a program that is personalized for you

Get the personalized training you need

By answering a few simple questions, we will create a program tailored to your fitness level, equipments and preferences. Get visible results in just a few weeks with a program that is specially designed for you. Fill out our form now and achieve your fitness and health goals.

+10 000 subscribers

About the site

This website is your online destination for everything related to dumbbell exercises and dumbbell workouts.

What's New?

2023 – We have added new articles about the Basics of dumbbell exercises and Dumbbell exercises that build muscle. We also have new whole body, arm and back workout videos on our workouts page. You can check out all our exercise videos on our Youtube channel. Also, our best dumbbell exercises page has been updated.

Browse Through 75+ Dumbbell Exercises

The 75+ dumbbell exercises on this website are grouped by main muscle groups and are represented by their muscle names. The dumbbell exercises are accompanied by fully animated illustrations and complete textual instructions so that you can create your own dumbbell workouts.

Get stronger with a home dumbbell workout with easy to store dumbbell weights.

Benefits of Dumbbell Workouts

The main benefit to using dumbbell workouts routines is that on top of exercising the main muscles, dumbbell exercises will also require the input from various stabilizing muscles as well.

This is in contrast to exercising on gym-type machines where main targeted muscles are isolated and are the only ones being utilized.

Dumbbell exercises and dumbbell workouts allow complicit muscles to grow in strength together and prevent muscle groups from developing independently and out of sync.

Dumbbell weights are much smaller and less expensive than home gyms or barbell exercises.

Equipment Required

A benefit to using dumbbell exercises in your workout routines is that they only require you to have access to a pair of dumbbells and a workout bench. Using only these two pieces of equipment you’ll be able to perform hundreds of exercises and create many dumbbell workouts that target every major muscle group in your body.

Dumbbells are available in different sizes and models but basically you’re faced with the choice of getting a set of dumbbells where every dumbbell is of a fixed weight or getting an adjustable weight set, where you can
add different weight configurations to your dumbbells.

A set of fixed weight dumbbells will be costlier but will afford you the greatest ease of use whereas adjustable weight sets need to be adjusted each time you’re doing a dumbbell exercise.

Techniques Commonly Used

Since dumbbell exercises generally do not isolate muscles, “cheating” can be very tempting. Cheating involves using body movements that help you perform a dumbbell exercise more easily.

An example of cheating would be to sway your upper body forward and back when doing biceps curl. Although the dumbbell exercise will be easier to perform that way, you are effectively cheating yourself out of gains in your target muscle groups.

An example of cheating would be to sway your upper body forward and back when doing biceps curl. Although the dumbbell exercise will be easier to perform that way, you are effectively cheating yourself out of gains in your target muscle groups.

Words of Caution

You’ll need to use caution when incorporating dumbbell exercises in your workout routines since the risk of injury is especially high. Because your body is not fixed in position as is the case when

using gym-type machines, it is especially important to be careful in maintaining good posture throughout an exercise.

Moreover, you’ll want to be careful when picking dumbbells from the floor and placing them back following your a dumbbell workouts as the risk of injury is high then.

Create your own dumbbell workouts for free at Fitnessbliss!

What is front squat with dumbbell Front squat with dumbbells is a compound exercise that targets several muscle groups, including the quadriceps, …

The Importance of the Lateral Raise for Shoulder and Stability Pass the test The lateral raise exercise, also known as the side …

Definition of the dumbbell upright row and Overview The dumbbells upright row  is a popular exercise that targets the muscles in the …

Try the app for Free Welcome to our blog post on the dumbbell hammer curl! If you’re looking to add some variety …