Ultimate Full Body dumbbell Workout To Build Muscle

Complete Full Dumbbell Workout Routine for Weight Loss and Build Muscle

A dumbbell is an easy going exercise that provides quick benefits, and it can be practiced at home and helpful for a beginner for a daily workout, without any hassles, to obtain optimum mileage. If you can perform regularly this exercises, you can feel more energetic and active.


Widen your feet in symmetry to the width apart from your chest and stand straight. Hold a Dumbbell in each of your hands and then, with the help of your work power, raise each dumbbell one by one to the shoulders height. so begin with, you can regularly practice with one dumbbell at a time and exercise 8-10 times initially, but increase the weight in a sustained manner.


This exercise helps to form improved and better shoulders.Widen both the feet in proximity to a width of shoulders, and stand straight. Lift two dumbbells one in each hand portion from shoulders to elbows should remain adhered to the body. Now lift the dumbbell, with the help of your forearms, to the height of chest, but no other body portion should shift.

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Concentration Curls

Sit on a bench and slightly bend forward the back. Hold a dumbell in one hand and affix your elbow upon the knee. Now lift the dumbell toward your chest, and then bring the same down. Repeat the process 8-10 times.

Bend lateral

Hold a Dumbbell in each hand and bend your back at 80 degrees from the floor. Now, with the help of hand-power, raise the dumbbells to the height of shoulders, and then moderately return the previous stage. This exercise may be repeated to 6-8 times and then increased moderately.

Side Lateral 

Hold two dumbbells in your hands and stand in your natural posture. Now spread one arm on sideways and try to raise the dumbbell, using your optimum capacity, and then return to the previous position. The same ever use may be repeated with the other hand. Repeat the process 10-12 times on each side.

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Spine Press

lie flat on the ground surface. Ask your partner for help you to hold the dumbbell. Raise your hands parallel to the shoulders vertically, but do not let your elbows tilt. Now bring down the dumbbell with a single jerk. Repeat this exercise 6-8 times and increase the frequency moderately to 10-15.

Dumbbell Raise

Keep the dumbbells stick to and in the zone of thighs. Now raise moderately both the hands parallel to both sides of the head. Return to the original position and repeat the exercise 5-6 times, moderately increasing frequency to 10-12 times. During the performance of the exercise even once do not let your elbows bend.

Lying Raise 

Lie flat on the ground and hold a dumbbell in each of the hands and raise the dumbbell vertically towards the chest and shoulders. Do not bend the elbows. Now return to the original position, without twisting or turning the hands. Initially, do 8-10 exercises and then gradually increasing frequency to 15-18 times.


Hold the dumbbells in both the hands and lie-flat on a declining bench. Keep your feet stiff on a rest-bar. Now move and revolve dumbbells with hands from down upwards and return to the original position in the same way as you had moved hands upwards.

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