Alongside the barbell, the dumbbell is among the most recognisable pieces of weight room equipment available. Often viewed as the somewhat of a little brother to the barbell, the dumbbell offers much of the same, with a little more flexibility and versatility. The dumbbell is a pair of micro-sized barbells that can be grasped in each hand and can move in planes of movement and grip, the barbell is not privy to. The dumbells handles can range in thickness, with larger diameters leading to improved grip strength and the plates themselves coming in various weights and sizes.

This blog piece will provide a rundown of the dumbbells advantages, disadvantages, exercise options and a few of many possible workout routines. I hope to provide some foundational and even additional insight on a topic many of you may have already explored and that some of you have barely scratched the surface of.

ADVANTAGES

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• Dumbbells can be used unilaterally, to improve core and joint stability
• As dumbbells are two separate entities, alternating between grips during a movement is possible
• Can be heavily loaded
• More versatile than even the barbell. Can be lifted unilaterally, bilaterally, alternating grips and easily lifted in various different planes of movement
• Easier on one’s joints, as opposed to the barbell

DISADVANTAGES

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• Cannot be loaded as heavily as an Olympic barbell.
• A less effective implement to be swung, in comparison to the kettlebell.
• More expensive than the barbell and its plates.

EXERCISES

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Legs

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Goblet squat	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, power
Sumo squat	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, power
Front squat	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, power
Overhead squats	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, stability
Split squats	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, power
Bulgarian split squat	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, power
Lunges	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy
Side Lunges	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy
Reverse Lunges	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, unilateral stability
Overhead Lunges	hip flexion, knee flexion	Quads, glutes, hamstrings, core	strength, hypertrophy, unilateral stability
Step-ups	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, unilateral stability
Thrusters	hip flexion, knee flexion, shoulder abduction, scapula external rotation, elbow extension	Quads, glutes, hamstrings, anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength, power
Push press	hip flexion, knee flexion, shoulder abduction, scapula external rotation, elbow extension	Quads, glutes, hamstrings, anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength, power
Romanian deadlift	hip extension	hamstrings, erector spinae	strength, hypertrophy
Single leg straight leg deadlift	hip extension	hamstrings, erector spinae	strength, hypertrophy, unilateral stability
Deadlift	hip extension	hamstrings, glutes, quads, erector spinae	strength, hypertrophy
Hip Thrusts	hip extension	glutes, hamstrings	strength, hypertrophy, power
Dumbbell swing	hip extension, knee extension, shoulder extension	glutes, hamstrings	hypertophy, power
Weighted calf raises	plantar flecion	gastrocnemius	strength, hypertrophy, muscular endurance

Back

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Bent over single arm row	shoulder extension, scapula retraction, elbow flexion	lats, lower mid taps, rhomboids, posterior delt, biceps	strength, hypertrophy
Bent over row	shoulder extension, scapula retraction, elbow flexion	lats, lower mid taps, rhomboids, posterior delt, biceps	strength, hypertrophy
Renegade row	shoulder extension, scapula retraction, elbow flexion	lats, lower mid taps, rhomboids, posterior delt, biceps, core	strength, hypertrophy, unilateral stability
Incline bench rows	shoulder extension, scapula retraction, elbow flexion	lats, lower mid taps, rhomboids, posterior delt, biceps	strength, hypertrophy
Pull-overs	shoulder extension	lats, pec major, serratus anterior, triceps brachii	hypertrophy

Chest

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Floor press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power
Single arm floor press	Horizontal shoulder flexion, scapula projection, elbow extension, core	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power, unilateral stability
Incline bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power
Flat bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power
Decline bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power
Bow and arrow bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps, core	strength, hypertrophy, power, unilateral stability
Underhand grip bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power
Neutral grip bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power
Flys	horizontal shoulder flexion	pec major, pec minor	hypertrophy
Dumbbell push-ups	horizontal shoulder flexion, scapula projection, elbow extension	pec major, pec minor, triceps	strength, hypertrophy, muscular endurance, stability
Pull-overs	shoulder extension	lats, pec major, serratus anterior, triceps brachii	hypertrophy

Shoulders/Traps

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Standing shoulder press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Seated shoulder press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Neutral grip standing shoulder press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Neutral grip seated shoulder press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Alternating standing shoulder press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Alternating seated shoulder press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
One arm standing shoulder press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
One arm seated shoulder press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Arnold press	shoulder abduction, scapula external rotation, elbow extension, elbow rotation	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Cuban press	horizontal shoulder extension, shoulder external rotation, shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, rear delt, upper pec, upper trap, triceps	hypertophy, strength
Lateral raise	shoulder abduction	middle delt, anterior delt, traps	hypertrophy
1 ½ lateral raise	shoulder abduction	middle delt, anterior delt, traps	hypertrophy
Seated lateral raise	shoulder abduction	middle delt, anterior delt, traps	hypertrophy
Lateral bent over raise	shoulder abduction	middle delt, anterior delt, traps	hypertrophy
One arm lateral raise	shoulder abduction	middle delt, anterior delt, traps	hypertrophy
Front raise	shoulder flexion	anterior delt, middle delt, upper pec major	hypertrophy
Rear delt fly	scapula retraction, shoulder horizontal extension	posterior delt, middle delt, middle and lower trap, rhomboid	hypertrophy, postural
Rear delt row	horizontal shoulder extension, scapula retraction, elbow flexion	rhomboids, posterior delt, lower and middle traps, biceps	strength, hypertrophy
Incline bench rear delt fly	scapula retraction, shoulder horizontal extension	posterior delt, middle delt, middle and lower trap, rhomboid	hypertrophy, postural
Upright row Upright row	shoulder abduction, elbow flexion	middle delt, anterior delt, traps, teres minor	hypertrophy, strength
Alternating upright row Upright row	shoulder abduction, elbow flexion	middle delt, anterior delt, traps, teres minor	hypertrophy, strength
One arm shrugs Shrugs	scapula elevation, retraction	upper trap, middle trap, levator scap	hypertrophy, strength
Shrugs	scapula elevation, retraction	upper trap, middle trap, levator scap	hypertrophy, strength

Arms

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Bicep curls	elbowflexion	brachioradialis, brachialis	hypertophy, strength
Alternating bicep curls	elbowflexion	brachioradialis, brachialis	hypertophy, strength
Reverse curls	elbowflexion	brachioradialis, brachialis	hypertophy, strength
Hammer curls	elbowflexion	brachioradialis, brachialis	hypertophy, strength
Preacher curls	elbowflexion	brachioradialis, brachialis	hypertophy, strength
Isolation curls	elbowflexion	brachioradialis, brachialis	hypertophy, strength
Incline curls	elbowflexion	brachioradialis, brachialis	hypertophy, strength
Zottman curls	elbowflexion, wrist rotation	brachioradialis, brachialis	hypertophy, strength
Alternating incline curls	elbowflexion	brachioradialis, brachialis	hypertophy, strength
1 ½ rep curls	elbowflexion	brachioradialis, brachialis	hypertophy, strength
Overhead tricep extensions	elbow extension	triceps brachii	hypertrophy, strength
Supine tricep extensions	elbow extension	triceps brachii	hypertrophy, strength
One arm tricep extensions	elbow extension	triceps brachii	hypertrophy, strength
Tricep kickbacks	elbow extension	triceps brachii	hypertrophy, strength
Wrist curls	wrisrt flexion	wrist flexors	hypertrophy, strength
Wrist extensions	wrist extension	wrist extensors	hypertrophy, strength

Core

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Side Bends	obliques, rectus abdominis	trunk flexion	hypertrophy, strength
Russain twists	obliques, rectus abdominis	trunk rotation	hypertrophy, strength
Weighted sit-ups	trunk flexion	rectus abdominis, obliques	hypertrophy, strength, muscular endurance

EXAMPLE SESSIONS

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Listed below are various sessions, each of a different purpose, all using solely dumbbells and in some situations a bench of some sort.

Terms explained:

(DB) Dumbbell.

(SETS) The number of times a sequence of repetitions is performed.

(REPS) The number of times an exercise is repeated in sequence.

(TEMPO) The speed at which a bare is lowered then paused and then lifted.

(A1/A2 etc.) Supersets, exercises performed back to back without rest. Exercises of the same letter are performed as a pair or tri-set, you must complete the rep and set scheme for each exercise of the same lettering before continuing on to the next letter.

(WORK) The time period in which a circuit participant must complete as many complete repetitions as possible.

(REST) The period of rest which follows a period of work.

Legs

Rest for 90 to 120 seconds between sets.

ORDER	EXERCISE	SETS	REPS	TEMPO
A1	DB front squat	4	8	3:0:1
A2	Romanian deadlift	4	8	3:0:1
B1	Step-ups	4	8	3:0:1
B2	Reverse Lunges	4	8	3:0:1
C	DB hip thrusts	4	8	3:0:1
D	Weighted calf raises	4	8	3:0:1

Push/pull

Rest for 90 to 120 seconds between sets.

ORDER	EXERCISE	SETS	REPS	TEMPO
A1	Incline bench press	4	8	3:0:1
A2	Incline bench rows	4	8	3:0:1
B1	DB push-ups	4	8	3:0:1
B2	Single arm bent over row	4	8	3:0:1
C1	Standing shoulder press	4	8	3:0:1
C2	Alternating upright row	4	8	3:0:1

Arms

Rest for 60 to 90 seconds between sets.

ORDER	EXERCISE	SETS	REPS	TEMPO
A1	Incline alternating bicep curls	4	8	4:0:2
A2	Supine tricep extensions	4	8	4:0:2
B1	Zottman curls	4	8	4:0:2
B2	Overhead single tricep extensions	4	8	4:0:2
C1	Hammer curls	4	8	4:0:2
C2	Tricep kickbacks	4	8	4:0:2

Circuit 1

Rest for 1 minute between exercises.

ORDER	EXERCISE	SETS	WORK	REST	TEMPO
A	Goblet squat	5	45 sec	15 sec	2:0:1
B	Deadlifts	5	45 sec	15 sec	2:0:1
C	Underhand grip bench press	5	45 sec	15 sec	2:0:1
D	Renegade Rows	5	45 sec	15 sec	2:0:1
E	Weighted sit-ups	5	45 sec	15 sec	2:0:1

Circuit 2

Rest for 1 minute when changing between tri-sets of a different letter.

ORDER	EXERCISE	SETS	WORK	REST	TEMPO
A1	Sumo squats	3	60 sec	30 sec	2:0:1
A2	Floor press	3	60 sec	30 sec	2:0:1
A3	Bent over rows	3	60 sec	30 sec	2:0:1
B1	Thrusters	3	60 sec	30 sec	2:0:1
B2	Romanian deadlifts	3	60 sec	30 sec	2:0:1
B3	Russain twists	3	60 sec	30 sec	2:0:1
C1	DB swings	3	60 sec	30 sec	2:0:1
C2	Renegade Rows	3	60 sec	30 sec	2:0:1
C3	Db push-ups	3	60 sec	30 sec	2:0:1

Unilateral

Rest for 90 to 120 seconds between sets.

ORDER	EXERCISE	SETS	REPS	TEMPO
A1	Bulgarian split squat	4	8	3:0:1
A2	Single leg straight leg deadlift	4	8	3:0:1
B1	One arm floor press	4	8	3:0:1
B2	Renegade row	4	8	3:0:1
C1	One arm standing shoulder press	4	8	3:0:1
C2	One arm shrugs	4	8	3:0:1
D1	Tricep kickbacks	4	8	3:0:1
D2	Alternating hammer curls	4	8	3:0:1
E	Side bend	4	15	3:0:1

Power

Rest 2-3 minutes between sets.

ORDER	EXERCISE	SETS	REPS	TEMPO
A	Bulgarian split squat	3	5	3:0:X
B	Push press	3	5	3:0:X
C	DB hip thrusts	3	5	3:0:X
D	Flat bench press	3	5	3:0:X
E	Bent over row	3	5	3:0:X

Standard

Rest for 90 to 120 seconds between sets.

ORDER	EXERCISE	SETS	REPS	TEMPO
A1	Goblet squat	3	10	4:0:2
A2	Romanian deadlift	3	10	4:0:2
B1	Flat bench press	3	10	4:0:2
B2	Single arm bent over row	3	10	4:0:2
C1	Seated Arnold press	3	10	4:0:2
C2	lateral raise	3	10	4:0:2
D1	Bicep curls	3	10	4:0:2
D1	Supine tricep extensions	3	10	4:0:2
E	Weighted sit-ups	3	10	4:0:2