Dumbbell Exercise Chart
If a person is trying to put together an exercise routine, then the dumbbell exercise chart often proves to be of immense help. When you have to chalk about a dumbbell exercise routine, it is important that you include exercises for as far as all the muscles in the body. Including compound exercises in the chart often proves to be of immense help as opposed to including only the isolation exercises. Along with the results, you will also be able to save a lot of time, when you do the compound exercises. You will be happy to know that the dumbbell exercises are known to give best results. I am sure you will want to make the best out of these exercises then.
Dumbbell Exercises for Different Muscle Groups
So that we can include exercises for different muscle groups using this exercise equipment, it is important we know the different exercises. Like I have previously mentioned, it is best to opt for compound exercises and target multiple muscle groups.
Shoulder Exercises
Using the different shoulder exercises, you can work the front, outer and rear deltoid muscles. Some of the shoulder exercises with dumbbells, which can be included in the exercise chart are:
- Dumbbell Front Raise
- Dumbbell Upright Row
- Dumbbell Rear Deltoid Raise
- Dumbbell Shoulder Press
For doing different chest exercises, one does not necessarily have to use different machines. The dumbbells can also be used for the same. We will now see some of the chest exercises with dumbbells.
- Dumbbell Bench Press
- Incline Dumbbell Press
- Dumbbell Decline Bench Press
- Dumbbell Fly
Use different dumbbell arm exercises to target biceps, triceps and forearm muscles. A number of tricep exercises with dumbbells are also compound exercises, which work the biceps as well as forearm muscles.
- Dumbbell Wrist Curls with Palms Facing Up
- Dumbbell Wrist Curls with Palms Facing Down
- Dumbbell Alternated Bicep Curl
- Dumbbell Tricep Kickback
The thigh exercises are often a part of most of the dumbbell exercises for women routine. Doing the leg exercises with free weights often helps in targeting the muscles better.
- Dumbbell Lunges (stationary, side as well moving)
- Dumbbell Deadlift (works the legs as well the back)
- Dumbbell Squats
- Dumbbell Toe Raises
Among the different dumbbell exercises, the back exercises with dumbbells are the most popular. The back exercises, which can be done using dumbbell are as follows:
- Lateral Raises
- Back Extension
- Single Arm Row
- Double Arm Row
- Reverse Flies
- Shoulder Shrugs
Using dumbbells for abdominal exercises is known to give great results. These exercises help in targeting oblique muscles and both the lower as well as upper abdominal muscles. The dumbbell exercises for abs are
- Dumbbell Crunches
- Dumbbell Side Bend
- Dumbbell Twist
- Dumbbell Leg Raise
After having read about the various dumbbell exercises, which can be included in an exercise chart, we will now see a sample chart. There are various free exercise charts available, which can also be used. However, it is best to design an exercise chart according to your needs itself. I repeat myself again, that this is a sample for home dumbbell workout.
| Dumbbell Exercise | Number of Sets | Number of Repetitions |
| Warm Up | 10 minutes | |
| Front Raise | 1 to 2 sets | 8 to 10 counts |
| Shoulder Press | 2 to 3 sets | 10 to 12 counts |
| Dumbbell Fly | 2 to 3 sets | 8 to 10 counts |
| Lateral Raises | 2 sets | 10 to 12 counts |
| Back Extension | 2 to 3 sets | 10 to 12 counts |
| Reverse Fly | 1 to 2 sets | 10 to 12 counts |
| Wrist Curl | 1 to 2 sets | 8 to 10 counts |
| Tricep Kickback | 1 to 2 sets | 10 to 12 counts |
| Lunges | 2 to 3 sets | 12 to 15 counts |
| Deadlift | 1 to 2 sets | 12 to 15 counts |
| Side Bend | 2 to 3 sets | 10 to 12 counts |
| Crunches | 2 to 3 sets | 12 to 15 counts |
| Leg Raises | 2 to 3 sets | 12 to 15 counts |
You can design your own exercise chart depending on your needs. As warm up is necessary before the dumbbell exercises, it is important to cool down as well. Make sure you cool down after your workout. Remember to take lighter weights initially and then gradually increase the weight. If you find it very difficult to do the exercises with the weights you are using, you will want to use lighter weights.
