Dumbbell Exercises by Muscle Group

Dumbbells are one of the most effective tools for building both strength and muscle in all muscle groups. That’s why they are so ubiquitous in all gyms worldwide. Here we offer three exercises for each muscle group so you can build your own full-body resistance training sessions.

7 min read
Sean Klein
Written by
Sean Klein
Published on
20/07/22
Last updated
12/01/23
In This Resource
  • Dumbbell Exercises by Muscle Group
  • Chest
  • Shoulders
  • Upper Back
  • Triceps
  • Biceps
  • Core / Abs
  • Legs (Hamstrings + Quads)

Dumbbell Exercises by Muscle Group

Chest

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Primary
Upper Body
Horizontal Press
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Primary
Upper Body
Horizontal Press
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Secondary
Upper Body
Horizontal Press

Shoulders

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Secondary
Upper Body
Vertical Press
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Primary
Upper Body
Vertical Press
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Primary
Upper Body
Vertical Press

Upper Back

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Primary
Upper Body
Horizontal Pull
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Secondary
Upper Body
Horizontal Pull
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Primary
Upper Body
Horizontal Pull

Triceps

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Isolation
Upper Body
Triceps
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Isolation
Upper Body
Triceps
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Isolation
Upper Body
Triceps

Biceps

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Isolation
Upper Body
Biceps
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Isolation
Upper Body
Biceps
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Isolation
Upper Body
Biceps

Core / Abs

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Core
Trunk
Anterior Core
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Core
Trunk
Resisting Rotation
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Core
Trunk
Rotation

Legs (Hamstrings + Quads)

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Primary
Upper Body
Hinge
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Primary
Lower Body
Hinge
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Secondary
Lower Body
Hinge
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Primary
Lower Body
Squat
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Primary
Lower Body
Squat
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Primary
Lower Body
Squat

If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein

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