Dumbbell Exercises & Which Muscles Are Worked

Dumbbell exercises are a convenient way to gain strength. Using light weights and high repetitions allows you to tone and shape the muscles of the entire body. You can work out with dumbbells at the gym or in the comfort of your own home, making them one of the most versatile exercise tools. With a general knowledge of anatomy and some great isolation exercises, you can quickly gain strength right where you want it.

  1. Lateral Raise and the Deltoid

    • Lateral Raises are a beginner-level exercise utilizing dumbbells. To perform the lateral raise, stand with your feet shoulder-length apart and your knees slightly bent. Hold the dumbbells down at your sides with your palms facing inward. Then lift the dumbbells laterally out to your sides until you reach the cruciform position. Your body should resemble the cross, with your arms parallel to the ground. This is an isolation exercise that targets the three main muscle fibers of the shoulder, collectively known as the deltoid. To prevent injury, be sure not to jerk the weights up to shoulder height. Also, take care not to elevate the arms over shoulder height, as this will take the focus off the deltoid muscle.

    Concentration Curl and the Bicep

    • The Concentration Curl is a relatively easy isolation exercise that targets the bicep. The bicep brachii is the top muscle of the upper arm and is actually composed of two separate muscle fibers or heads. To perform the concentration curl, start by sitting on a bench with a single dumbbell held between your legs. Your curling arm is braced by resting the back of the elbow against your thigh. Work one bicep at a time by curling the dumbbell up to your shoulder. The palm of your hand should face upward. Avoid rocking the body or swinging the arm in a jerking motion. Isolate the bicep and curl the dumbbell in slow, smooth repetitions.

    Standing Overhead Extensions and the Tricep

    • The Standing Overhead Extension is an intermediate-level dumbbell exercise that works out the tricep muscle. The tricep is named for its three main muscle groups responsible for extending the arm. Extending the arm with weights builds the tricep muscle, strengthening it for athletic conditioning and every-day activities. To perform a standing overhead extension, hold the dumbbell over your head with both hands. The weights should be stacked vertically with your hands cupped beneath the top portion of the dumbbell. Lower the weight behind your head slowly until your forearms are parallel to the floor. Press the weight up toward the ceiling, extending your arms fully, but without locking the elbows. Bring the arms back down to the starting position and repeat the exercise. Never lower your arms past 180 degrees to avoid smacking the back of your neck.

    Bench Fly and the Pectoralis

    • The Bench Fly is a beginner-level exercise that mimics the motions of a bird in flight. Begin by sitting on a flat bench with dumbbells in hand. Your palms should face inward. Lie back and rest your back on the bench. Lift the dumbbells over the center of your chest with your elbows slightly bent. Slowly lower the dumbbells at your sides until the elbows are slightly beneath the bench. You will feel the stretch in your entire chest. Press the dumbbells back up above your chest, but resist the temptation to clap the dumbbells together. This actually breaks the tension on your chest muscles, limiting the output of your workout. The bench fly is ideal for working the entire pectoralis major. This is the large, flat muscle that covers the chest.