8 Awesome Adjustable Dumbbell Workouts

Adjustable dumbbells are the most convenient exercise tools that you can have. Even if you do not have a gym membership or a home gym, owning a good set of adjustable dumbbells is more than enough. You can perform practical exercises with adjustable dumbbells in the confinements of your home. Dumbbells have some exceptional traits that other types of weight training gear don’t offer. They force every target muscle of the body as well as every supporting tissue that surrounds it to engage. Dumbbell exercises let complicit muscles grow in power together and avoid muscle groups from developing separately and out of sync. You just need a pair of efficient dumbbells where you can add different weight configurations to your dumbbells. You just need a bench and a dumbbell set, and you are ready.


Following are the eight awesome adjustable dumbbells workouts that will surely give you a productive session.

  1. Flat Bench Dumbbell

This is a multi-joint chest exercise that is a confirmed mass-builder. Lie flat on the bench with face up and feet flat on the floor. Hold the dumbbell in each hand, on your shoulders. Press the weights up together powerfully and stop when they are in inch away from touching each other. Gently return and start again. This is a very beneficial exercise for building up mass and chest muscles.Learn about sunny health rowing machine .

  1. One Arm Dumbbell Row

One arm dumbbell row targets the back muscles with a little emphasis on the rear deltoids. Lean forward at the waist with one knee and same-side hand flat on the bench. This allows the weight to hang down with your fully extended arm. Pull the weight towards your hip with elbows kept close. Pull that elbow as far back as possible and squeeze your shoulder blades together for full tightening. Then gently lower the dumbbell along the same route. Now switch arms and repeat this process. This exercise provides a larger range of motion and time under strain, for the inflexible lower lats.


  1. Alternating Dumbbell Curl

The alternating dumbbell curl this recruits the front delts and also the biceps. Stand straight and hold a dumbbell in each hand at your sides. Keep your chest up and elbows tight. Then curl one weight towards the same-side shoulder turning the wrist up. Squeeze those biceps hard at the top and then slowly lower to the starting position. Repeat the same with alternate arms for an effective workout. With this exercise, the twisting motion at the top allows for a better climax, thus tightening the muscles and providing overall growth.

  1. Dumbbell Calf Raises

The dumbbells calf raises targets the calf muscles. Stand erect with your feet 1inches apart. Hold the dumbbells at your sides with head up and back straight. The weights on the dumbbells should be comfortable enough for you to hold and support. Then slowly stand on your toes and pause for a second at the top of the movement. Now slowly release down and come to the starting position. Throughout the process, your focus should be concentrating on the calf muscles hard.

  1. Seated One-Arm Overhead Dumbbell

With this exercise, you involve and exercise the most dominant muscle on the back of the arm, i.e. the long fleshy head of the triceps since your arm will be over the head. Sit upright with back straight and feet flat on the ground. Grip the dumbbell and hold it overhead at full arm extension. Bend your elbow and lower the weight behind your head until your makes a 90-degree angle. Sense your triceps getting stretched and then press back up to the full arm and squeeze the grip hard on reaching the top. Repeat the same and switch arms.


  1. Seated Overhead Dumbbell Press

The seated overhead dumbbell press workout places more stress on the middle delts, the central delt head that makes you appear broader. The bench should be adjusted so that your back is upright and well-supported. Hold the dumbbell in each hand, above the shoulder level with palms facing in the front. Firmly and forcefully press the weights overhead in a semicircle. Maintain distance when they are at the top. Lower down gently and repeat. By using a greater range of motion in this workout, you will use more muscle fibres.

  1. Stationary Lunge

Adjustable Dumbbells can be used to perform workouts that strengthen the leg muscles. The stationary lunge is a simple and easy to perform an exercise that is outstandingly good at targeting the lower body muscles i.e. glutes, calves and quadriceps. A maximum number of athletes perform this exercise religiously to attaining lower body strength. Make sure that you adjust the dumbbell weight according to your ease and requirement.

  1. Toe Raise

The toe raise exercise targets the muscles located in the lower legs, called as the calf muscles. The calf muscles are used the most during usual daily activities and also during a wide variety of sports where running or jumping is required. This exercise helps in giving you strength to carry on those activities with ease and grace. Keeping the calves ready will avoid fatigue and wearing of the muscles.



Sometimes our life and the daily schedule gets too hectic that we compromise on our fitness schedule, no matter how much we yearn to workout. But owing a pair of adjustable dumbbells will help you keep your exercise schedule going in the comforts of your home. With a good and excellent pair of adjustable dumbbells, there is a broad range of exercise that you can do. Be it your chest, back, shoulders, calves, etc. every muscle in your body will get a good workout with a pair of adjustable dumbbells. So grab a pair now and start working towards a complete body workout.

Leave a Reply

Your email address will not be published. Required fields are marked *