Right?
We all know that in order to shape your body and increase strength we only need some type of resistance exercises.
it could be anything like body-weight, dumbbell, resistance band, kettle bell.
Most people have access of dumbbell and that's why I'll explain the best dumbbell workout program that'll target all of your muscles and increase their size and strength.
Training Splits for Dumbbell Workout
- 3 times per week
- 3 sets of 12-10-8 reps
- Rest: 30 sec
- Exercise Level: Intermediate to advanced
Advanced Exercises For Dumbbell Workout Program
1. Shoulder: Side Laterals to Front Raise
Instruction:
- In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
- Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
- At the top of the exercise move the weights out in front of you, keeping your arms extended.
- Lower the weights with a controlled motion.
- On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
- Lower the weights to the starting position.
2. Chest: Offset Single-arm Chest Press
Instruction:
- Hold a dumbbell in the right hand with a strong grip and lie face up on a flat bench so that the top of the back is diagonal across the bench.
- Hold on to the bench with the left hand above the head near the ear. Place the feet flat on the floor with the hips pressed up into the air, and so the right shoulder of the arm holding the weight is off of the bench.
- Keep the hips steady and slowly bend the right elbow until it is below the bench then press the weight back up by straightening the arm over the centre of the chest.
3. Back: Renegade Row
Instruction:
- Hold one dumbbell in each hand, place the dumbbells on the floor with one hand directly under each shoulder and the legs straight out behind about shoulder-width apart.
- Start with the elbows bent and the chest down at the dumbbells.
- Keep the body straight and flat while pushing the arms into the dumbbells to straighten them into the top of the push up position.
- At the top of the push-up, press the feet into the ground and pull the right hand up to bring weight the chest.
- Keep the elbow close to the rib cage.
- Slowly lower the weight to the floor before pulling the left hand up toward the side of the trunk.
- After doing a row with each arm, slowly lower the body to the floor for the next push up.
4. Biceps: Zottman Curl
Instruction:
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- Make sure the palms of the hands are facing each other. This will be your starting position.
- While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a second as you squeeze the biceps.
- Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
- Slowly begin to bring the dumbbells back down using the pronated grip.
- As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
- Repeat for the recommended amount of repetitions.
5. Triceps: Dumbbell Floor Press
Instruction:
- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasise triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
6. Abs: Spell Caster
Instruction:
- Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
- Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
- Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
- Continue alternating, rotating from one side to the other until the set is complete.
7. Quadriceps: Bulgarian Split Squat
Instruction:
- Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height.
- Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise.
- Keep the back straight while lowering the left knee towards the floor. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.
8. Hamstrings: Romanian Deadlift With Dumbbells
Instruction:
- Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise.
- Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can.
- This should entail a horizontal movement of the hips, rather than a downward movement.
- The knees should only partially bend, and your weight should remain on your heels.
- Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level.
- Maintain an arch in your back throughout the exercise.
- When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.
9. Glutes: Transverse Lunge
Instruction:
- Stand with the feet hip-width apart holding one dumbbell in each hand with the palms facing each other and the arms straight down by the sides.
- Keep the left foot pointed straight ahead (the 12 o’clock direction) while stepping back and out to the right side with the right foot and place it facing in the 4 o’clock direction.
- As the right foot hits the ground push back into the right hip while reaching for the right foot with both hands.
- To return to standing, push off the ground with the right foot and press the left foot into the ground to pull the body back to the centre and the feet back together.
10. Back-Legs-Shoulder: Man Maker
Instruction:
- Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells. This is your start position.
- Initiate the movement by kicking one leg back, then the other so that you're in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.
- Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.
- Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.
Take Home Message
These are the best 10 dumbbell exercises that you can add in your dumbbell workout program.
Most of them are for advanced level gym going person but beginner can also do it after learning proper form.
If you know any other advanced level dumbbell exercises let me know in the comment section, I would love to add that in the list.
If you find these exercises useful, your friends will too, so don't forget to share with them.
