Fitness: 10 Favorite Dumbbell Exercises Using only Dumbbells.

August 31, 2016 by Nathan Fitness ™

A dumbbell workout can be good for someone who only has dumbbells available to them. It can also be a good change from your normal workout routine. Perhaps you simply love dumbbells! Whatever the case, this page is the the total package for your dumbbell workout needs!


Here is a list of our favorite dumbbell exercises using only dumbbells. Choose as many as you like for your workout (usually between 3-4).

Perform 2-4 sets depending on what you can handle. A repetition rage of 10-12 is perfect for gaining new muscle and conditioning them as well.




#1- Dumbbell Bench Press:

This is the fundamental chest exercise that will promote growth throughout the whole muscle. Your hands should be shoulder width apart. Control the dumbbells throughout the whole motion. They should not touch your chest.

#2-Decline Dumbbell Flyes or Bench Press:

This will help target your lower chest muscles. This exercise is recommended to those with a partner to help them.

#3-Straight-Arm Dumbbell Pullover:

This is another great exercise to really stretch your chest muscles. This one takes some practice and careful precision.



#4-Incline Dumbbell Press:

This is the best exercise to build your upper chest. It is arguably better then using a barbell. It really stresses your muscle and takes much concentration and focus. Incline the bench. Grab each dumbbell and lift like the man in the picture, this is your starting position. Press the weight up until you have full extention. Slowly lower the weight until your arms are parallel with the ground, again refer to the picture. This is a highly recommended to add to your dumbbell workout!

#5- Dumbbell Flyes:

This is a very good exercise you can super-set after dumbbell bench press. It stretches your chest muscles and stimulates very good blood flow. You should always have a slight bend in your elbow like you are hugging a tree. Take a look at the picture for an example.

#6- Incline Dumbbell Flyes:

You can super set this after you do incline dumbbell press. Another highly recommended exercise to build your upper chest.

#7- Decline Dumbbell Flyes or Bench Press:


 This will help target your lower chest muscles. A partner would be wise during these exercises to prevent injury as well as help you lift the weights initially.

#8- Straight-Arm Dumbbell Pullover:

This is another great exercise to really stretch your chest muscles. This one takes some practice and careful precision.


#9- Dumbbell Push-ups:

This is a twist on the traditional push-up exercise and it is a bit more challenging. It allows more space between your chest and the floor so you can lower your chest more then you usually would. This in turn allows for a greater stretch.



#10- Dumbbell Bicep Curl:

This is your basic exercise. Great for overall mass. Keep your elbows in and squeeze your bicep at the top. Of course, no swinging of the weights or body.

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