Dumbbell Workouts - A Pair of Dumbbells & a Workout Bench

You can get good results with simple dumbbell workouts that you can do at home or the gym.

Learn how to do each exercise safely and effectively.

Learn tips for getting the best results from each exercise.

Learn a simple exercise routine that produces results.

Below discover a simple workout that uses a pair of dumbbells and a workout bench to exercise your whole body.

Dumbbell Workouts - Dumbbells and a workout bench

One Arm Dumbbell Rows - Back

Tip 1 - Look forward throughout the dumbbell exercise.

Tip 2 - Maintain a flat back throughout the movement - not allowing it to round out.

Tip 3 - Keep your elbow close to your side.

Dumbbell Press - Chest

Tip 1 - Press straight up and down.

Tip 2 - Keep your elbows under your hands.

Biceps Curl - Biceps (front of the upper arms)

Tip 1 - Keep your elbows next to your sides - not allowing them to come forward throughout the dumbbell exercise.

Calf Raises - Calves (back of the lower legs)

Tip 1 - You can do 1 leg, or both legs at the same time.

Tip 2 - To do 1 leg at a time, place your other ankle behind the leg being exercised.

Tip 3 - Focus on moving only your ankle joint.

Shoulder Press - Shoulders

Tip 1 - Look forward throughout the exercise.

Tip 2 - Keep a flat back - not allowing your chest or back to arch forward.

Tip 3 - Keep your elbows under your hands throughout the dumbbell exercise.

Lying Triceps Extensions - Triceps (back of the upper arms)

Tip 1 - Only lower the dumbbells to 90 degrees.

Tip 2 - Only bend your arms at the elbows.

Stiff-Leg Deadlifts - Thighs & Lower Back

Tip 1 - Look forward throughout the movement.

Tip 2 - Maintain a flat back - not allowing it to round out.

Tip 3 - Maintain a slight bend in your knees throughout the dumbbell exercise.

Dumbbell Crunches - Abdominals

Tip 1 - You can either look upward throughout the dumbbell exercise, or as you crunch forward, look downward toward your legs.

Tip 2 - Exhale when crunching upwards and inhale when lowering back down.

Tip 3 - When exhaling, focus on drawing in your belly button.

Tip 4 - Do as many repetitions as you can.

The Circuit Training Workout

• Do 14-16 repetitions of each exercise


• Move on to the next exercise without resting


• Do all 8 exercises in a row (1 circuit) and then take a 1-2 minute rest


• Do 2-3 circuits

For beginners, start slowly, only doing 1 circuit for the first 2-3 weeks.

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