Dumbbells

Dumbbells are separate weights for each hand. Start with a light pair you can safely position and put down. For our dumbbell exercises the logged weight means one dumbbell, not the pair total.

Exercises with this equipment

Bulgarian split squat
Quadriceps, Glutes
How to do this exercise: Bulgarian split squatSetup · movement · load
QuadricepsGlutes
1. Set your position
  Choose a stable stance. For split squats place the rear foot on a low bench; for step-ups use a stable low step.
2. Make the movement
  For lunges step forward or backward as named and bend both knees. For split squats lower in place; for step-ups rise through the foot on the step. Work both sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let the knee collapse inward or use a height that compromises balance.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell bench press
Chest
How to do this exercise: Dumbbell bench pressSetup · movement · load
Chest
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Use a flat bench. Lie with head and back supported and feet firmly on the floor. Hold dumbbells beside your chest with straight wrists.
2. Make the movement
  Press the dumbbells above your chest. Lower slowly with forearms roughly vertical and elbows angled slightly away from your body, only as far as comfortable.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Avoid flaring elbows straight out or knocking the dumbbells together.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell biceps curl
Biceps
How to do this exercise: Dumbbell biceps curlSetup · movement · load
Biceps
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Stand tall with dumbbells by your sides, palms forward. Keep elbows close to your body and knees relaxed.
2. Make the movement
  Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not lean back or swing your shoulders.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell fly
Chest
How to do this exercise: Dumbbell flySetup · movement · load
Chest
1. Set your position
  Lie on a flat bench, feet supported, with light dumbbells above your chest and slightly bent elbows.
2. Make the movement
  Open your arms in an arc and bring them back above your chest. Keep the elbow angle nearly unchanged.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not lower the weights far below your torso.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell front raise
Front deltoids
How to do this exercise: Dumbbell front raiseSetup · movement · load
Front deltoids
1. Set your position
  Stand firmly, dumbbells in front of your thighs and elbows softly bent.
2. Make the movement
  Alternate raising one arm in front to about shoulder height and lowering slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not lean back or swing the weight up.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell hammer curl
Biceps, Forearms
How to do this exercise: Dumbbell hammer curlSetup · movement · load
BicepsForearms
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Stand tall with dumbbells by your sides, palms facing one another as if holding hammers. Keep elbows beside your torso.
2. Make the movement
  Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not lean back or swing your shoulders.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell lateral raise
Side deltoids
How to do this exercise: Dumbbell lateral raiseSetup · movement · load
Side deltoids
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Stand firmly holding light dumbbells by your sides with softly bent elbows. Keep shoulders relaxed.
2. Make the movement
  Raise arms to the sides to around shoulder height and lower slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not swing your torso or shrug toward your ears.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell reverse fly
Rear deltoids
How to do this exercise: Dumbbell reverse flySetup · movement · load
Rear deltoids
1. Set your position
  Stand with soft knees and hinge forward with a neutral back. Let light dumbbells hang below your shoulders.
2. Make the movement
  Open your arms outward, then return slowly. Keep your torso still.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not shrug shoulders or arch your back.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell Romanian deadlift
Hamstrings, Glutes
How to do this exercise: Dumbbell Romanian deadliftSetup · movement · load
HamstringsGlutes
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Stand holding a bar or dumbbells in front of your thighs, knees softly bent.
2. Make the movement
  Push hips backward with the load close to your legs until you feel a gentle hamstring stretch. Stand by extending the hips.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not round your back just to reach the floor.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell shoulder press
Front deltoids, Side deltoids
How to do this exercise: Dumbbell shoulder pressSetup · movement · load
Front deltoidsSide deltoids
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Sit on a bench with a nearly upright backrest, back and feet supported. Hold dumbbells near shoulder height with forearms roughly vertical.
2. Make the movement
  Press overhead within a comfortable range, then lower slowly to the starting position.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not arch your lower back to press or lower the bar behind your head.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell shrug
Trapezius
How to do this exercise: Dumbbell shrugSetup · movement · load
Trapezius
1. Set your position
  Stand tall holding the weights close to your body, neck relaxed.
2. Make the movement
  Raise shoulders toward your ears and lower slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not roll your shoulders or jerk your head.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell step-up
Quadriceps, Glutes
How to do this exercise: Dumbbell step-upSetup · movement · load
QuadricepsGlutes
1. Set your position
  Choose a stable stance. For split squats place the rear foot on a low bench; for step-ups use a stable low step.
2. Make the movement
  For lunges step forward or backward as named and bend both knees. For split squats lower in place; for step-ups rise through the foot on the step. Work both sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let the knee collapse inward or use a height that compromises balance.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell walking lunge
Quadriceps, Glutes
How to do this exercise: Dumbbell walking lungeSetup · movement · load
QuadricepsGlutes
1. Set your position
  Choose a stable stance. For split squats place the rear foot on a low bench; for step-ups use a stable low step.
2. Make the movement
  For lunges step forward or backward as named and bend both knees. For split squats lower in place; for step-ups rise through the foot on the step. Work both sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let the knee collapse inward or use a height that compromises balance.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell wrist curl
Forearms
How to do this exercise: Dumbbell wrist curlSetup · movement · load
Forearms
1. Set your position
  Sit with forearms supported on thighs or a bench, palms up and wrists just past the edge.
2. Make the movement
  Slowly curl wrists upward and back through a small comfortable range.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not move your whole forearms or use heavy dumbbells.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Goblet squat
Quadriceps, Glutes
How to do this exercise: Goblet squatSetup · movement · load
QuadricepsGlutes
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Hold a dumbbell or kettlebell with both hands close to your chest. Set feet around shoulder width and brace your torso.
2. Make the movement
  Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let knees collapse inward or heels lift.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Incline dumbbell curl
Biceps
How to do this exercise: Incline dumbbell curlSetup · movement · load
Biceps
1. Set your position
  Sit against an inclined bench with head and back supported. Let arms hang beside you holding light dumbbells, palms forward.
2. Make the movement
  Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not lean back or swing your shoulders.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Incline dumbbell press
Upper chest
How to do this exercise: Incline dumbbell pressSetup · movement · load
Upper chest
1. Set your position
  Set a modest bench incline, around 15–30°. Support head and back, plant your feet and hold dumbbells beside your upper chest.
2. Make the movement
  Press the dumbbells above your chest. Lower slowly with forearms roughly vertical and elbows angled slightly away from your body, only as far as comfortable.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Avoid flaring elbows straight out or knocking the dumbbells together.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
One-arm dumbbell row
Lats
How to do this exercise: One-arm dumbbell rowSetup · movement · load
Lats
1. Set your position
  Support one hand and knee on a stable bench, with the other foot on the floor. Keep your back steady and let the dumbbell hang.
2. Make the movement
  Drive the elbow toward your hip, bring the weight toward your waist and lower slowly. Change sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not twist your torso to lift the weight.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.