A dumbbell exercise chart can be very useful for choosing the best exercises for your weight lifting program. If you’re serious about making progress, you need to choose only the best dumbell exercises.
Below, you’ll find a list of the best dumbbell exercises for each major muscle group:
Quadriceps: Dumbbell Squats
Hamstrings: Stiff Legged Deadlift
Legs: Lunges
Calves: Standing Calf Raise
Chest: Bench Press
Shoulders: Overhead Press
Back: Bent Over Rows
Biceps: Alternate Dumbbell Curls
Triceps: Dumbbell Extensions
Forearms: Pinwheel Curls
The dumbell exercises I’ve listed above are the absolute best compound weight lifting exercises that you can do with dumbbells. All you’ll need to do the exercises above are a good set of adjustable dumbells and an adjustable weight bench. That’s it.
You now have a list of the best exercises, and you know that you need some dumbbells and a weight bench. You can use a corner of any room in your house to set up your very own home gym. You can change your body and your life through weight lifting.
The weightlifting exercises I’ve listed above are the best compound exercises you can do with dumbbells for each major muscle group. You won’t find isolation exercises in the list above because isolation exercises use lighter weights and do not work as much muscle mass as compound exercises. For example, dumbbell curls use much heavier weights than concentration curls.
Efficiency is the key to getting faster results from weight lifting. Compound exercises are far more efficient than isolation exercises. You work a greater amount of muscle in less time. Use isolation exercises to improve weaknesses in muscle groups, but only if you’re an advanced lifter.
You can see the entire dumbell exercise chart at the link below. The complete chart includes exercise videos. You’ll find out how to do each of the exercises in the list above.
You’ll even get more information about putting these exercises together to form a weight lifting program. Using an intelligently designed weightlifting program allows you to make progress and not waste your efforts in the gym. See the link below.
