Workout Routines for Dumbbell Exercises

The following workout routines can be performed using dumbbell exercises and will allow you to target muscles in a specific region of your body. They are presented here to highlight how effective working out with dumbbell exercises can be.

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Workout Routines for Dumbbell Exercises

Workout Routine for Pectorals

This workout routine is helpful if you are looking to enlarge your chest area. It targets the upper, lower, inner and outer pectoral muscles.

The Lying Fly dumbbell exercise will target your inner and outer pectorals. The Incline Bench Press will target your upper pectorals while the Decline Bench Press will target your lower pectoral muscles.

Bench Press Bench Press

3 x 8 repetitions

Lying Fly Lying Fly

3 x 8 repetitions

Incline Bench Press Incline Bench Press

3 x 8 repetitions

Decline Bench Press Decline Bench Press

3 x 8 repetitions


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Workout Routine for Shoulders

Use this workout routine if you are looking to broaden your shoulders. It targets the front, outer and rear deltoid muscles.

The Rear Deltoid Raise dumbbell exercise will target your rear deltoid muscles while the Front Raise will target your front deltoid muscles.

Upright Row Upright Row

3 x 8 repetitions

Seated Shoulder Press Seated Shoulder Press

3 x 8 repetitions

Rear Deltoid Raise Rear Deltoid Raise

2 x 15 repetitions

Front Raise Front Raise

3 x 8 repetitions


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Workout Routine for Arms

Using this workout routine will help you strengthen the muscles in your arms. The routine targets the biceps, triceps and forearm muscles.

The Alternated Biceps Curl dumbbell exercise will target your biceps while the Triceps Kickback is good at isolating your triceps. Palms-Up Wrist Curl will exercise your inner forearms and Palms-Down Wrist Curls your outer forearm muscles.

Alternated Biceps Curl Alternated Biceps Curl

3 x 8 repetitions

Triceps Kickback Triceps Kickback

3 x 8 repetitions

Palms-Up Wrist Curl Palms-Up Wrist Curl

2 x 15 repetitions

Palms-Down Wrist Curl Palms-Down Wrist Curl

2 x 15 repetitions


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Workout Routine for Abdominals

Use this workout routine to strengthen your abdominal muscles (i.e. your abs). It targets the lower and upper abdominal muscles as well as the obliques.

The Weighted Crunch and Weighted Leg Raise dumbbell exercises will target your upper and lower abdominals while the Dumbbell Side Bend will strenghten your obliques.

Weighted Crunch Weighted Crunch

2 x 20 repetitions

Dumbbell Side Bend Dumbbell Side Bend

3 x 15 repetitions


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Workout Routine for the Back

Use this workout routine to strengthen your back muscles. It targets your lower and upper back as well as your lats.

Wide Row Wide Row

4 x 10 repetitions

Kneeling One Arm Row Kneeling One Arm Row

4 x 10 repetitions

Dead Lift Dead Lift

4 x 10 repetitions

Stiff Legged Dead Lift Stiff Legged Dead Lift

4 x 10 repetitions


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Workout Routine for Legs

This routine will be helpful if you want to exercise your leg muscles. It will target your upper, lower and inner thigh muscles as well as your calves.

The Side Lunge dumbbell exercise will target your inner thighs while the Toe Raise targets your calf muscles.

Squat Squat

4 x 10 repetitions

Stationary Lunge Stationary Lunge

4 x 10 repetitions

Side Lunge Side Lunge

4 x 10 repetitions

Toe Raise Toe Raise

2 x 20 repetitions


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Workout Routine for Buttocks

Use this workout routine to strengthen your buttocks. It mainly targets your glutes.

Dead Lift Dead Lift

4 x 10 repetitions

Squat Squat

4 x 10 repetitions


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