For best results with your weight training routines, it is important to work out with dumbbells. Free weights get much better results than weightlifting routines that just use machines. While some machine exercises are good, it is very difficult to get a full range of motion and optimal results if you are not working out with dumbbells.

Strength Training With Dumbbells

If you are doing muscle building workouts or strength training routines, it's a good idea to mix in both barbell exercises and dumbbells into your weightlifting routines. This helps you to hit your muscle groups from various angles. If you are simply trying to tone and firm your muscles, then dumbbells alone can yield excellent results.

Click here for a comprehensive list of weightlifting exercises.

You can design a great weight training program from the exercises below. They will help you work every muscle group.

Primary, Secondary, and Isolation Dumbbell Exercises

The following exercises are divided into primary, secondary, and isolation exercises. Some primary exercises require that you use a barbell, rather than a dumbbell. That is the reason why some muscle groups listed below (such as the chest exercises) do not list any primary dumbbell exercises.

Chest Exercises

Secondary Exercises: Incline Dumbbell Press, Decline Dumbbell Press, Flat Fly, Incline Fly

Shoulder Exercises

Primary Exercises: Seated Dumbbell Press

Secondary Exercises: Dumbbell Side Raises, Front Raises

Isolation Exercises: Bent-Over Reverse Fly

Tricep Exercises

Secondary Exercises: Preacher Dumbbell Tricep Extension

Isolation Exercises: Dumbbell Kickbac

Bicep Exercises

Primary Exercises: Seated Dumbbell Curl, Incline Dumbbell Curl

Secondary Exercises: Preacher Dumbbell Curl

Isolation Exercises: Concentration Curl

Back Exercises

Primary Exercises: One Arm Dumbbell Row

Isolation Exercises: Dumbbell Pullover

Leg Exercises

Secondary Exercises: Lunges

Cross Training Workouts With Dumbbells

Cross training workouts are highly effective. And dumbbell routines are a great part of cross training workouts. Cardio workouts are also a necessary part of any cross training routine, but incorporating dumbbell routines into the cross training workout mix will help firm and strengthen your muscles.

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Weightlifting Routine for Beginners

Muscle building exercises to build muscle fast

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Learn the fastest way to gain weight.

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