I've gotten a lot of emails recently from people asking specifically for a list of dumbbell exercises. They explained to me that they only have access to dumbbells (no barbells, no machines) and were wondering if it was still possible to have effective workouts this way. The quick answer to this question is yes. You definitely can.

Not having access to the 100's of fancy machines most gyms have and the many useless ones sold in infomercials will not hinder your progress at all as long as you put the dumbbells to use correctly in your workout routine. In this article I will explain why dumbbells alone can provide a perfectly effective workout, and I will also list some of the most effective dumbbell exercises for each muscle group as well as a sample dumbbell workout routine.

Can a person really have an effective workout using only dumbbells and no machines?

Not only can you... but it may actually be the ideal way to do so! If your goal is to increase muscle and/or strength, there is no question that the best way to do it is by using free weights. If you've read the exercises page, you know that while machines have their place and are fine to use, they rank below free weights when it comes to increasing muscle and strength.

If I had to choose between doing workouts consisting of just machines, or workouts consisting of just free weights, the free weights would win every single time. And, in case you didn't know, the term "free weights" refers to dumbbells and barbells. I don't want to come across as being anti-machines, because there are some that I use and like. But, for the most part, they can all be replaced with dumbbell exercises and it really wouldn't be much different.

What's that you're thinking now? What about barbells? This article is supposed to be about dumbbell exercises only, and free weights means both dumbbells AND barbells. It's ok. Don't worry. Anything that can be done with a barbell can be done with dumbbells. See... dumbbells can pretty much replace everything.

Dumbbell Exercises

Below is a list of just some of the most effective exercises you can do in your workout using nothing but dumbbells. Some will of course require some type of bench or seat to lay or sit on, but I'll just assume you have that too.

Chest

- flat bench dumbbell press
- incline bench dumbbell press
- decline bench dumbbell press
- dumbbell flyes (flat/incline/decline bench)

Back

- deadlifts
- single arm bent over rows
- double arm bent over rows
- lying row

Biceps

- standing dumbbell curls
- seated dumbbell curls
- incline dumbbell curls
- preacher curls (if you have a preacher curl bench)
- concentration curls
- hammer curls

Triceps

- single arm overhead tricep extensions (can also be done with both arms)
- dumbbell skull crushers (flat, incline or decline bench)
- tricep kickbacks

Shoulders

- seated dumbbell press (can also be done standing)
- arnold press
- front raises
- lateral raises
- shrugs

Legs

- squats
- lunges
- stiff legged deadlifts
- calf raises

See, I told you there were enough exercises for a person to have a perfectly effective workout using only dumbbells.

Sample Dumbbell Workout Routine

Below is a sample dumbbell workout routine. This sample routine is basically what my current workout routine would be if I had to do it using only dumbbells. Since 95% of my workout is done using free weights anyway, this should be quite easy to figure out.

Monday - chest and triceps

flat bench dumbbell press - 4 sets
incline bench dumbbell press - 3 sets
flat bench flyes - 2 sets

skull crushers - 3 sets
single arm overhead extensions - 3 sets

Tuesday - legs

squats - 4 sets
lunges - 3 sets
stiff legged deadlifts - 4 sets
standing calf raises - 4 sets

Wednesday - off

Thursday - shoulders and traps

seated dumbbell press - 4 sets
single arm lateral raises - 3 sets
shrugs - 4 sets
(At the time I'm writing this, this actually IS my current shoulder workout.)

Friday - back and biceps

deadlifts - 4 sets
bent over rows - 4 sets
single arm bent over rows - 2 sets

standing dumbbell curls - 3 sets
preacher curls - 2 sets

Saturday/Sunday - off

Well, that was pretty easy. Really all I had to do was switch out a couple of exercises here and there and that's it... a perfectly effective dumbbell workout routine has been created. While this routine looks pretty good and would be fine to try, you don't HAVE to use it. It's just an example really. You are more than welcome to change things around and just use it as a starting point for creating your own dumbbell workouts.

I just wanted to show that if you only have access to dumbbells, you shouldn't feel like you're missing out on something. You definitely shouldn't use it as an excuse. Don't give me any "Waaah waaaah! I can only do dumbbell exercises! Waaah waaah! I don't have any fancy machines or barbells! Waaaah waaaah!" If anything, you'd have it backwards. If you only had access to the "fancy machines" then maybe you could whine a little. Having only dumbbells for your workout doesn't put you at a disadvantage at all. In fact... it does just the opposite.

Questions, comments or feedback? Feel free to e-mail me at:
IntenseWorkout@gmail.com

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