Dumbbell upper / lower

An alternating dumbbell press performed lying on the floor with the legs extended. The chest, triceps and shoulders contribute while each arm performs its own press. Floor support limits upper-arm descent, and the torso stays steady as the sides change. The chosen waiting-arm pattern affects the holding task and should remain consistent.

1. Choose a clear floor space and a manageable pair of dumbbells. Arrange a controlled entry and return of both weights.
2. Lie with the head, back and hips supported and the legs extended comfortably. Establish a closed, forward-facing grip with aligned wrists.
3. Alternate the arms while keeping the second weight controlled. Use a deliberate, consistent waiting-arm pattern rather than letting the weights drift.
4. Lower each moving weight smoothly to a comfortable floor-limited range, avoiding impact or a bounce from the upper arm.
5. Keep the torso and hips steady. Finish the planned presses per arm while both weights remain manageable, then use the practiced exit.

This one-arm row uses a bench to support the opposite hand and knee. It trains the back with assistance from the elbow flexors. Complete and record repetitions for each side.

1. Place one hand and the same-side knee on a stable bench; plant the other foot on the floor.
2. Hold the dumbbell in the free hand with the arm hanging below your shoulder.
3. Brace your trunk and draw the elbow toward your hip without twisting your torso.
4. Lower the weight smoothly, then repeat before changing sides.

A standing front raise with one dumbbell in each hand and both arms lifting together. The overhand grip remains steady as the shoulders move the weights forward to about shoulder height. The front deltoids are the named target in the matching exercise profile.

1. Arrange two controllable dumbbells and stand with the feet settled and torso upright.
2. Hold a dumbbell in each hand with an overhand orientation and a small, steady elbow bend.
3. Raise both arms forward together without using a hip swing or leaning the torso backward.
4. Around shoulder height, reverse smoothly and lower both weights under control.
5. Keep the same hand paths and paired timing until the set is complete, then return the dumbbells deliberately.

A flat-bench triceps exercise in which the dumbbells lower inward toward the upper chest as the elbows bend outward. The weights then rise by extending the elbows.

1. Lie on a flat bench with feet planted and two manageable dumbbells above the chest.
2. Keep the shoulders supported and bend the elbows outward so the dumbbells move inward.
3. Lower with control without dropping the weights onto the chest or face.
4. Straighten the elbows to raise the weights, keeping the movement smooth and matched.

An incline reverse fly supports the chest while the arms sweep outward. It focuses on the rear shoulders rather than using the substantial elbow bending of a row. The bench helps keep body position consistent, but the weights still need deliberate control.

1. Lie chest-down on a stable incline bench with secure foot support and a light dumbbell in each hand.
2. Allow the arms to hang and maintain a small, comfortable elbow bend.
3. Sweep the arms outward without pulling the weights toward your ribs or lifting the chest off the bench.
4. Lower smoothly and keep your neck aligned instead of craning forward.

Plie Dumbbell Squat is a strength-training exercise that targets quadriceps.

1. Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
2. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
3. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
4. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
5. Repeat for the recommended amount of repetitions.

A wide-stance deadlift with one dumbbell in each hand. The hips and knees extend as the weights travel between the legs. This guide follows the two-dumbbell demonstration rather than a single weight held by both hands.

1. Select two manageable dumbbells and establish a comfortable wide stance with the toes turned slightly outward.
2. Bend at the hips and knees to grip one weight in each hand, keeping the arms inside the legs.
3. Press through your feet to stand with the arms long and the weights close to you.
4. Bend the hips and knees to lower both weights smoothly through a controllable range. Avoid bouncing them off the floor.
5. Repeat with a consistent range and return the weights safely after the set.

Dumbbell Seated One-Leg Calf Raise is a strength-training exercise that targets calves.

1. Place a block on the floor about 12 inches from a flat bench.
2. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
3. Now place the ball of your left foot on the block. This will be your starting position.
4. Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
5. Slowly return to the starting position, stretching as far down as possible.
6. Repeat for your prescribed number of repetitions and then repeat with the right leg.

A rotating crunch paired with alternating leg extensions. The shoulder turns toward the opposite knee as the other leg reaches away.

1. Lie on your back with knees lifted and hands resting lightly behind the head.
2. Raise the shoulder blades and turn one shoulder toward the opposite bent knee.
3. Extend the other leg only as far as your trunk position stays controlled.
4. Return through the center and change sides without pulling the head or rushing.

An alternating cross-body crunch with the feet on the floor. The shoulders curl and turn toward the opposite knee while the pelvis stays relatively steady.

1. Lie on a mat with knees bent and feet planted.
2. Place the hands lightly near the head without pulling it.
3. Curl one shoulder toward the opposite knee with a small controlled torso rotation.
4. Lower to the mat and repeat toward the other side without moving the knees to meet the elbow.

A flat-bench pressing exercise for the chest, assisted by the front shoulders and triceps. Separate dumbbells allow each arm to control its own path. This guide covers two arms pressing together with the palms facing toward the feet, rather than inward toward each other.

1. Sit with the dumbbells supported on your thighs. Lie back carefully, bringing the weights beside your chest.
2. Plant your feet and keep your head, upper back and hips supported. Hold a closed grip, with the palms facing toward your feet and the wrists stacked over the forearms.
3. Press upward without knocking the weights together or lifting your hips.
4. Lower slowly to a comfortable depth. Keep your forearms controlled instead of letting the elbows flare outward.
5. Finish the set with control and return the weights safely; do not improvise a sideways drop.

This row uses an incline bench to support the front of the torso. Two dumbbells move from beneath the shoulders toward the body. The support makes it easier to notice when a repetition starts relying on a body lift rather than an arm pull.

1. Set a stable bench near 45 degrees and lie chest-down with your feet securely placed.
2. Let the dumbbells hang with palms facing inward and the neck in line with the torso.
3. Bend the elbows and row upward while keeping your chest on the pad.
4. Lower until the arms extend comfortably, without bouncing the weights or lifting your head.

One arm raises a dumbbell forward from a standing position while the other hand carries no working load. The overhand grip and small elbow bend remain steady as the shoulder moves the weight. This version completes a set on one side before changing arms.

1. Stand securely with one dumbbell held in front of the working thigh using an overhand grip.
2. Settle the torso and keep a small, consistent bend in the working elbow.
3. Lift that arm forward toward shoulder height without turning the torso or swinging the hips.
4. Lower the dumbbell smoothly to the controlled starting position while the other arm remains unloaded.
5. Complete the planned repetitions, return the weight deliberately, and arrange the opposite side.

A standing dumbbell curl with the upper arms held out to the sides. Both elbows bend while the shoulders maintain that raised-arm position. Unlike a high cable curl, free-weight resistance still acts downward.

1. Choose light dumbbells and stand with a stable base.
2. Raise the upper arms outward to a comfortable height, keeping the shoulders from shrugging.
3. Bend both elbows to bring the dumbbells toward the head without changing the upper-arm position abruptly.
4. Extend the elbows gradually and lower the arms under control when the set ends.

This seated dumbbell shoulder press uses an upright, back-supported bench. Pressing overhead trains the shoulders while the triceps straighten the elbows. The bench is part of this version's equipment requirements; a standing press is a separate option with different support demands.

1. Set the bench upright and sit with both feet planted. Bring the dumbbells to shoulder level under control.
2. Position your forearms beneath the weights, with elbows slightly forward of your torso.
3. Brace your trunk and press both dumbbells upward without leaning farther back as they rise.
4. Lower slowly to the starting height. Keep the weights controlled rather than bouncing out of the bottom.

The dumbbell goblet squat places a single weight close to the chest as both legs perform a squat. The front-held load distinguishes it from a dumbbell squat with weights at the sides. Your arms support the load while the thighs and hips drive the repetition.

1. Hold one dumbbell vertically with both hands securely supporting its upper end near your chest.
2. Choose a comfortable stance with toes slightly outward. Brace before lowering.
3. Bend your hips and knees together, keeping the dumbbell close and your feet planted.
4. Stop at a controlled depth, then push through both feet to stand without letting the weight drift away.

A single-leg hinge holding a dumbbell in each hand. The free leg moves backward as the torso tips forward, while the standing hip controls the return.

1. Stand holding both dumbbells and transfer weight to one foot with a soft knee.
2. Push the standing hip backward as the other leg extends behind and the torso inclines.
3. Keep the pelvis controlled and lower only as far as balance and trunk position allow.
4. Return to standing through the working hip and complete the other side.

Dumbbell Seated One-Leg Calf Raise is a strength-training exercise that targets calves.

1. Place a block on the floor about 12 inches from a flat bench.
2. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
3. Now place the ball of your left foot on the block. This will be your starting position.
4. Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
5. Slowly return to the starting position, stretching as far down as possible.
6. Repeat for your prescribed number of repetitions and then repeat with the right leg.

A crunch with the hips and knees bent and the lower legs raised. The shown version keeps the tucked legs relatively still while the upper torso curls.

1. Lie on a mat and raise the bent legs to a comfortable tabletop position.
2. Set the arms as shown without pulling the neck.
3. Curl the upper back off the floor while keeping the tucked leg position controlled.
4. Lower the upper torso slowly before repeating.

A seated core exercise that alternates a controlled turn to each side. This entry uses clasped hands without a weight. The obliques help turn the torso while the abdomen maintains the leaning position.

1. Sit with bent knees and begin with your feet supported on the floor.
2. Lean back slightly, keep your torso long and hold your hands in front of your chest.
3. Turn your chest toward one side within a range you can control. Avoid simply swinging the arms while the torso stays still.
4. Return through the middle and turn to the other side without bouncing or forcing the end range.
5. Continue evenly between sides. Stop if you cannot maintain control or the movement causes discomfort.