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

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

Shoulders

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

Upper Back

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

Triceps

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

Biceps

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

Core / Abs

Core
Trunk
Anterior Core
Core
Trunk
Resisting Rotation
Core
Trunk
Rotation

Legs (Hamstrings + Quads)

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