Dumbbell upper / lower

A two-arm dumbbell chest press performed lying on the floor with bent knees and planted feet. The chest, front shoulders and triceps contribute. Floor contact limits how far the upper arms can descend, so its bottom position differs from a bench press. This version keeps both hips down and presses both arms together.

1. Choose a clear floor space and a manageable pair of dumbbells. Arrange a controlled entry and exit, then recline with the weights close to the body.
2. Bend the knees and plant both feet. Keep the head, back and hips supported rather than lifting into a bridge.
3. Hold the dumbbells beside the chest with a closed grip, palms facing toward the feet and wrists aligned over the forearms.
4. Press both weights upward together without striking them against each other. Keep the torso steady.
5. Lower smoothly until the upper arms meet the floor gently, or stop sooner if needed for comfortable control. Do not bounce from the contact or force extra depth.
6. Finish by returning both weights to a secure position using the practiced exit.

Dumbbell Bent Over Row is a strength-training exercise that targets infraspinatus, latissimus dorsi, teres major, teres minor, trapezius middle fibers, trapezius upper fibers.

1. Hold the dumbbells and hinge forward with softly bent knees. Begin with the palms facing each other and the arms hanging beneath the shoulders.
2. Draw the weights toward the sides of the chest, bending the elbows while keeping the torso at the same angle.
3. Lower the weights gradually until the arms extend, without swinging or rounding the back.

This lateral raise keeps the elbows bent as the upper arms travel outward. The shorter arm lever distinguishes it from a conventional straighter-arm raise. The shoulders produce the lift; repeatedly opening and closing the elbows changes the movement.

1. Stand with a light dumbbell in each hand and upper arms lowered beside your torso.
2. Bend the elbows roughly to right angles and keep that bend consistent.
3. Lift the upper arms outward toward shoulder height without shrugging or bouncing the knees.
4. Lower the arms slowly while retaining the same elbow angle.

This seated curl supports the working upper arm against the inner thigh. It trains the elbow flexors with one dumbbell and makes body swing easier to notice. The support is a technique aid, not a reason to choose an excessive load.

1. Sit on a stable bench with your feet spread and planted. Hold one dumbbell between your legs.
2. Rest the back of the working upper arm against your inner thigh. Turn the palm forward and keep the wrist aligned.
3. Bend the elbow to lift the weight without shifting the supporting thigh or lifting the shoulder.
4. Lower deliberately, then complete the same planned repetitions on the other arm.

A one-arm triceps kickback with the opposite hand and knee supported on a bench. The upper arm stays near the torso while the forearm extends backward.

1. Support one hand and knee on a stable bench and hold a light dumbbell with the free hand.
2. Raise the working upper arm beside the torso and begin with the elbow bent.
3. Straighten the elbow without swinging the shoulder or lifting the chest.
4. Bend the elbow slowly to return, then change sides after the planned repetitions.

A curtsy lunge places the stepping leg diagonally behind the standing leg. This cross-behind position differs from a straight reverse lunge and adds a coordination challenge. The front thigh and hip help lower and raise the body while you manage the changing stance.

1. Stand with your feet about hip-width apart and hands held in front of your chest for balance.
2. Step one foot diagonally backward behind the other leg, using a modest crossing distance.
3. Bend both knees and lower under control. Keep your chest oriented forward and avoid letting the front knee collapse inward.
4. Press through the front foot to return to standing, reset your stance, and alternate sides.

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.

A standing calf exercise performed on level ground with both feet working together. The floor limits the lowering range; this is not a step calf raise.

1. Stand upright with feet comfortably apart and weight distributed across both forefeet.
2. Keep your knees steady as you lift both heels. Avoid turning the movement into a small squat.
3. Pause briefly at the top without rolling your ankles outward.
4. Lower smoothly toward the floor, then repeat without bouncing.

A floor abdominal curl in which the pelvis rolls toward the ribs while the shoulders stay supported. Bent knees keep the lever shorter than a straight-leg version.

1. Lie on your back with arms beside you and lift the bent knees over the hips.
2. Exhale and roll the pelvis upward, bringing the knees toward your torso without swinging.
3. Lift the tailbone only as far as you can control; avoid transferring your weight onto the neck.
4. Lower the pelvis gently, return the thighs toward vertical and repeat.

The dumbbell sumo squat combines a wide stance with one weight held between the legs. The thighs and hips bend and extend while the dumbbell stays suspended. It is separate from the goblet squat, where the weight is supported at chest height.

1. Hold one dumbbell securely and vertically in both hands, allowing it to hang between your legs.
2. Take a comfortable wide stance with the toes outward. Brace before beginning the descent.
3. Bend the hips and knees, keeping the feet planted and the knees following the toes.
4. Stand smoothly through both feet without bouncing or swinging the dumbbell. Maintain the grip throughout the set.

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.

A bench-supported one-arm row with the working elbow directed outward. This wider arm path distinguishes the rear-delt version from a close-elbow row aimed toward the hip.

1. Support one hand and knee on a stable bench and hold a dumbbell with the other hand.
2. Keep the trunk still and let the working arm hang beneath the shoulder.
3. Row with the elbow moving outward rather than tucking tightly against the ribs.
4. Lower smoothly, complete the planned repetitions and change sides.

A standing dumbbell press with the palms facing inward. The hands retain a neutral orientation as both weights move from shoulder level overhead.

1. Hold two dumbbells at shoulder level with palms facing one another.
2. Stand steadily, brace the trunk and position the forearms under the weights.
3. Press overhead without dipping the knees, rotating the hands outward or leaning back.
4. Lower under control to the same starting height.

Both hands share one dumbbell in this seated overhead triceps exercise. The elbows bend to move the weight behind the head, then extend to raise it. The backrest supports the torso but should not be used to force an exaggerated back arch.

1. Sit on a secure bench with back support and establish a firm two-hand hold on a suitable dumbbell.
2. Bring the weight overhead with control, keeping the feet grounded.
3. Bend the elbows to lower the weight behind your head while the upper arms remain relatively steady.
4. Extend the elbows to return without thrusting the ribs upward. Use a controlled setup and finish.

Dumbbell One-Arm Upright Row is a strength-training exercise that targets shoulders.

1. Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
2. Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
3. Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
4. Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions and switch arms.

A bodyweight Bulgarian split squat uses an elevated rear foot while the front leg does most of the lifting. Although no external weight is held, a stable bench or purpose-built support is still needed. The stance also challenges balance.

1. Stand in front of a stable bench and rest the top of one foot behind you on its surface.
2. Adjust your front-foot position so you can lower and rise without losing balance.
3. Bend the front knee and lower the rear knee toward the floor. Keep the front foot planted and the knee following its toes.
4. Push through the front foot to stand. Finish the selected repetitions before changing legs.

The floor glute bridge raises the pelvis while the shoulders and feet remain supported. It trains hip extension and requires no exercise equipment; a mat can improve comfort.

1. Lie on your back, bend your knees and place both feet on the floor.
2. Brace gently and keep your arms beside your body.
3. Press through your feet and lift your hips until your trunk and thighs form a controlled line.
4. Lower your hips smoothly and repeat without pushing into an exaggerated back arch.

A standing calf exercise performed on level ground with both feet working together. The floor limits the lowering range; this is not a step calf raise.

1. Stand upright with feet comfortably apart and weight distributed across both forefeet.
2. Keep your knees steady as you lift both heels. Avoid turning the movement into a small squat.
3. Pause briefly at the top without rolling your ankles outward.
4. Lower smoothly toward the floor, then repeat without bouncing.

A supine alternating leg raise with the upper torso held slightly curled. One leg rises while the other lowers, adding a trunk-control demand to the moving hips.

1. Lie on a mat and establish a small upper-torso curl without pulling the head.
2. Raise the legs into a range where the pelvis remains controlled.
3. Alternate which leg is raised and which lowers, avoiding a large lower-back arch.
4. Keep the motion slow and set the legs down under control when the set ends.

A floor crunch with the arms extended overhead instead of folded across the chest. The upper torso curls off the floor while the feet remain planted.

1. Lie on a mat with knees bent and feet supported.
2. Reach the arms overhead with a comfortable shoulder position.
3. Curl the upper back upward without swinging the arms to launch the torso.
4. Lower with control and retain the same arm position.