Are you ready to amp up your fitness routine? Look no further! We’ve got the ultimate dumbbell workout chart that will take your workout to the next level. With a variety of exercises, this chart is perfect for both beginners and experienced gym-goers.
- Bicep Curls
Start with a dumbbell in each hand, palms facing forward. Bring the dumbbells up to shoulder level while exhaling. Then, inhale and slowly lower them back down to starting position. Repeat for desired reps.
- Tricep Extensions
Start with a dumbbell in your hand, holding it above your head. Your elbows should be pointing up and your palms should be facing inward. Slowly lower the dumbbell behind your head by bending your elbows. Then, exhale and raise the dumbbell back up to starting position. Repeat for desired reps.
- Shoulder Press
Start with a dumbbell in each hand, holding them above your shoulders with palms facing forward. Then, exhale and push the dumbbells up toward the ceiling until your arms are fully extended. Inhale and slowly lower the dumbbells back down to starting position. Repeat for desired reps.
- Bent Over Rows
Start with a dumbbell in each hand and lean over so that your upper body is parallel to the ground. With your palms facing downward, pull the dumbbells up toward your chest while exhaling. Then, inhale and lower the dumbbells back down to starting position. Repeat for desired reps.
- Lunges
Start by holding a dumbbell in each hand, palms facing inward. Stand with your feet shoulder-width apart. Take a step forward with your left foot and bend both knees to lower your body down. Your left thigh should be parallel to the ground and your right knee should be hovering just above the ground. Push back up to starting position while exhaling. Repeat with your right foot. Alternate legs for desired reps.
- Goblet Squats
Start by holding a dumbbell with both hands, palms facing upward. Stand with your feet shoulder-width apart. Squat down as low as you can while inhaling. Then, exhale and push back up to starting position. Repeat for desired reps.
- Deadlifts
Start by holding a dumbbell in each hand, palms facing in. Stand with your feet hip-width apart. Slowly lower the dumbbells down toward the ground while bending at the waist. Keep your back straight and your core tight. Then, exhale and raise the dumbbells back up to starting position. Repeat for desired reps.
- Chest Press
Lie down on a flat bench with a dumbbell in each hand, palms facing forward. Press the dumbbells up toward the ceiling while exhaling. Inhale and lower the dumbbells back down to chest level. Repeat for desired reps.
- Dumbbell Flys
Lie down on a flat bench with a dumbbell in each hand, arms fully extended above your chest, palms facing each other. Lower the dumbbells out to your sides, keeping your elbows slightly bent, while inhaling. Then, exhale and raise the dumbbells back up to starting position. Repeat for desired reps.
- Russian Twists
Sit on the floor with your knees bent, feet flat on the ground, and hold a dumbbell with both hands, palms facing inward. Lean back slightly and twist your torso to the left, bringing the dumbbell down next to your hip. Then, twist back to center and up to the right, bringing the dumbbell up and over to the right side of your body. Repeat for desired reps.
There you have it, the ultimate dumbbell workout chart that will help you achieve your fitness goals. Incorporate these exercises into your routine and watch as you become stronger and more toned with each passing day. Happy lifting!
