Tuesday, January 19, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Exercise Guides

How To Do The Dumbbell Lunge (Legs)

The lunge is a must-have exercise in your leg-building regime. Not only does it allow you to train each leg separately but it involves movement that carries over to athletic and general every day activities. In this guide, we've explained how to do it with tips, variations, and more.

Malik, DPTbyMalik, DPT
December 18, 2020
How To Do The Dumbbell Lunge (Legs)
  • 0share
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

If you want to maximize your leg development, you should definitely consider including the dumbbell lunge in your lower body workout routine if you haven’t already. 

Not only does it offer one of the best ways to train your legs individually (unilateral exercise) – it has superior athletic carryover, and whether you have access to weights or not, it’s a fantastic exercise that you can easily add more resistance to with anything you have lying around.

Keep reading to learn more about the lunge and how you can effectively include it in your training to improve your leg development.

In This Exercise:

  • Target Muscle Group: Gluteus maximus, quadriceps 
  • Type: Hypertrophy, strength
  • Mechanics: Compound
  • Equipment: Dumbbells
  • Difficulty: Beginner

Muscles Worked

The lunge primarily works the hips and leg muscles but the core is also heavily engaged. Learn more about the muscles worked/involved below. 

Gluteus maximus

The gluteus maximus, aka buttocks, is one of the three gluteal muscles. It’s considered a part of the hips and makes up a lot of the superficial appearance of the hips and butt.

This muscle extends and externally rotates the thigh. It also works with the pelvis and femur.

Lunges are one of the best exercises for working the butt muscles and you’ll almost certainly always feel it the next day.

Hamstrings

The hamstrings, located on the lower posterior opposite the quads, have four heads; semitendinosus, semimembranosus, and biceps femoris.

The hamstrings extend the hips and flex the knee and are very prominent in explosive type movements such as sprinting and jumping. It’s also a very important muscle for the gait (walking) cycle and is a dynamic stabilizer of the knee joint.  

Quadriceps

The quadriceps is essentially a four-headed muscle that is located on the front and lateral portion of the upper leg. It plays a big role in athletic movements of the upper body and its functions include knee extension, hip flexion, posture, and walking support, and maintenance of patellar stability. 

Big quads look incredibly impressive!

Adductor magnus 

The adductor magnus, along with the pectineus, adductor longus, and gracilis compose the adductor group of thigh muscles that originate at the pelvis and insert into the femur. 

To adduct the thigh means to bring it toward the midline of the body. But these muscles also stabilize and balance the pelvis on the lower body during walking.

Soleus

The soleus is one of the calf muscles on the lower leg that is not as visually prominent as the bulkier and larger gastrocnemius.

But it’s large, flat, and sits deep to the gastrocnemius. The soleus also joins the gastrocnemius at the lower leg to form the Achilles tendon.

The calves are responsible for plantarflexion (pointing the toes down) of the foot and ankle and are important for movements such as running and jumping. 

Core 

The core muscles are always involved during compound, standing leg exercises. And because the dumbbell lunge is a unilateral movement (affecting one side), the core muscles are engaged even more. 

The core muscles consist of the rectus abdominis (flexes and laterally flexes the trunk), transverse abdominis (deep core muscles that stabilize the spine), obliques (rotate and laterally flexes the trunk), and erector spinae (trunk extension).

How To Do The Dumbbell Lunge

  1. Hold a dumbbell in each hand and stand with feet about hip-width apart. 
  2. Keeping your torso upright, take a large step forward with your left leg and bend your knee to descend until your upper leg is parallel to the floor or slightly below it. Do not let your knees move too far forward past your feet. The knee of your back leg should come close to touching the ground.
  3. Push your heel/midfoot into the ground to stand back up and then repeat with the same leg or the right leg.
  4. Make sure to train both legs. 

Here’s a video example of how to properly do a stationary lunge… 

Dumbbell lunge tips

  • You can also do the barbell lunge by placing the bar on your traps as you would during a squat.
  • Use any form of resistance if you don’t have access to dumbbells. For example, a backpack or water jugs are very useful when you need more resistance.
  • Avoid allowing your knees to bend too far forward during the movement. This helps to protect the knees.
  • Lean forward during the lunge to engage more of the hamstrings.
  • Do not lunge too far forward. This reduces the effective range of motion.  

4 Variations

The basic stationary forward lunge is one of the best unilateral lower body exercises. However, there are variations that offer advantages. Here are four that we recommend.

Walking lunge

You probably incorporate walking lunges into your workouts. It’s a good way to mix things up and actually helps to press through your midfoot and heel rather than your toes. 

So instead of doing a lunge in place, simply walk forward for the desired distance while doing your lunging.

Reverse/rear

This is the better variation for those with knee pain. That’s because the exercise starts with the foot of the working leg on the ground whereas, with the standard forward lunge, the foot has to make contact with the floor before the descent and this can be a problem for some people’s knees. 

The rear lunge also helps to avoid moving the knees too far forward over the feet. There is no doubting the advantages of this lunge variation. 

Side/lateral lunge

The difference between a lunge and split squat is that during the lunge, the foot can move in different directions. The lateral lunge is a popular variation that works all the leg muscles and especially the inner thigh muscles. 

Bulgarian split squat

The Bulgarian split squat is one amazing lower body exercise variation and everyone needs to add it to their training repertoire. 

It’s unilateral so you get the athletic component but it does require more balancing as well which makes it very functional. It’s a great option for those with knee issues and you can load it with heavy poundages to increase strength and size. 

Here’s an awesome guide on this must-have exercise.

How To Incorporate The Dumbbell Lunge Into Your Training Routine 

Lunges are a very versatile exercise. That’s because even though it’s not your typical bilateral compound movement (e.g., barbell squats, deadlifts, etc), it still effectively worked several muscles at once.

Of course, we recommend doing the previously mentioned exercises first because they allow you to move the most amount of weight. But lunges are actually a very effective standalone exercise.

In other words, on those days when you don’t have access to weights or if you need a challenging but minimalistic exercise to finish your leg workouts, the lunge is perfect. 

Not to mention, there are several incredibly effective variations. 

An example of a typical leg workout that includes lunges looks something like the following:

  • Barbell squats
  • Romanian deadlifts
  • Leg extensions
  • leg curls
  • Dumbbell lunges

Sets/reps

Now, this is where the standard lunge differs from squats and deadlifts. You will not be able to use as much weight and it’s not recommended either. 

Usually, lunges are done with moderate to higher rep ranges and this is probably better for the knees anyway. Still use challenging weights but leave the heavy stuff for the Bulgarian split squat for example where the feet remain closed chain throughout the exercise. 

The impact and maximal weights can eventually cause knee problems for a lot of people. 

We recommend 2-4 sets x 8-20+ reps for lunges. 

Related: Lunges vs. Squats – Which Exercise is Best?

Wrapping Up

If you want good-looking legs (and hips), the dumbbell lunge can help along with your other lower body exercises of choice. It’s simple and you can do it everywhere but it’s not for everyone and that’s OK. 

There are several other variations that work just as well and have their own advantages too.

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 0share
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Exercise Guides Legs and Glutes
Tags: adductor magnuscompoundDumbbellsgluteus maximuspushquadricepssoleus
Previous Post

Standing Twisting Cable High Row (Back)

Next Post

How To Do Barbell Rack Pull (Back)

Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

Related Posts

Dumbbell Iron Cross Exercise
Shoulders

Dumbbell Iron Cross Exercise Guide and Videos

Dumbbell Incline Row Back Exercise
Back

Dumbbell Incline Row Exercise Guide and Videos

Donkey Calf Raise Calves
Legs and Glutes

Donkey Calf Raise Exercise Guide and Videos

Cross Jacks Cardio
Legs and Glutes

Cross Jacks Exercise Guide, Variations and Videos

Barbells Vs Dumbbells
OP-ED

Barbells vs. Dumbbells: Which is Best?

Butt Kicks Exercise
Legs and Glutes

Butt Kicks Exercise Guide Variations & Videos

Cable Standing Row Back Exercise
Back

Cable Standing Row Exercise Guide & Videos

Cocoons Exercise Guide
Core

How To Do Cocoons Exercise Guide and Videos

Best Teardrop Quad Exercises
Training Exercises

The Best Exercises To Bring Up Your Teardrop Quad Muscle

Cable Russian Twists on Stability Ball
Core

Cable Russian Twists Exercise Guide and Videos

Cable Shoulder Press Exercise
Shoulders

Cable Shoulder Press Exercise Guide and Videos

Bird Dog Exercise Guide
Core

How To Do The Bird Dog

Glute Bridge Exercise
Core

How To Do The Glute Bridge

Cable Pulldown Exercise
Back

Cable Pulldown Exercise Guide

Battling Ropes Exercise Guide
Shoulders

Battle Ropes Exercise Guide

Cable Deadlift Exercise
Legs and Glutes

Cable Deadlift Exercise Guide – Tips, Variations And Videos

Barbell Overhead Squat
Legs and Glutes

Barbell Overhead Squat Exercise Guide

Brian Shaw
Strongman

Brian Shaw Buys 13.000$ Worth Of Dumbbells

How to do the Barbell Hack Squat (Legs)
Legs and Glutes

How to do the Barbell Hack Squat (Legs)

Dumbbells Or Kettlebells
Training

Dumbbells vs. Kettlebells – Which One Should You Use?

Stretch Quads
Legs

How To Stretch Quads The Correct Way – Hint: You’re Probably Not Doing This

Turkish Get Up
Training Exercises

Turkish Get Up Guide: How To Master The Turkish Get Up

Top Crossfit Dumbbell Workouts
CrossFit

Top CrossFit Dumbbell Workouts To Find Your Weaknesses

Machine Chest Press Exercise Guide and Videos
Chest

Machine Chest Press Exercise Guide and Videos

Standing Cable Chest Press Exercise Guide and Video
Chest

Standing Cable Chest Press Exercise Guide and Video

Dumbbell Bench Press Exercise Guide and Videos
Chest

Dumbbell Bench Press Exercise Guide and Videos

How To Do Dumbbell Leg Curl (Hamstrings)
Exercise Guides

How To Do Dumbbell Leg Curl (Hamstrings)

Bulgarian Split Squats
Exercise Guides

How To Do Dumbbell Bulgarian Split Squat (Legs)

How To Do Dumbbell Reverse Preacher Curl (Brachioradialis) | Exercise Guides and Videos
Arms

How To Do Dumbbell Reverse Preacher Curl (Brachioradialis) | Exercise Guides and Videos

How To Do Cable Concentration Tricep Extension (Triceps) | Exercise Guides and Videos
Arms

How To Do Cable Concentration Tricep Extension (Triceps) | Exercise Guides and Videos

Side Plank
Core

How To Do Side Plank Hip Abduction (Hip Abductors)

How To Do Machine Seated Calf Raise (Calves)
Exercise Guides

How To Do Machine Seated Calf Raise (Calves)

How To Do Weighted Push-Up (Chest)
Chest

How To Do Weighted Push-Up (Chest)

How To Do Barbell Sumo Deadlift (Legs, Back)
Exercise Guides

How To Do Barbell Sumo Deadlift (Legs, Back)

How To Do Standing Cable Rear Delt Row With Rope (Shoulders)
Back

How To Do Standing Cable Rear Delt Row With Rope (Shoulders)

How To Do Seated Cable Row (Back)
Back

How To Do Seated Cable Row (Back)

Concentration Curl
Arms

How To Do The Dumbbell Concentration Curl (Biceps)

How To Do Decline Hammer-Grip Dumbbell Bench Press (Chest)
Chest

How To Do Decline Hammer-Grip Dumbbell Bench Press (Chest)

How To Do Decline Dumbbell Tricep Extension (Triceps)
Arms

How To Do Decline Dumbbell Tricep Extension (Triceps)

How To Do Dumbbell Hammer Preacher Curl (Brachioradialis, Brachialis, Biceps)
Arms

How To Do Dumbbell Hammer Preacher Curl (Brachioradialis, Brachialis, Biceps)

How To Do Dumbbell One-Leg Split Squat (Legs)
Exercise Guides

How To Do Dumbbell One-Leg Split Squat (Legs)

How To Do Incline Reverse-Grip Dumbbell Bench Press (Chest)
Chest

How To Do Incline Reverse-Grip Dumbbell Bench Press (Chest)

Dumbbell Armpit Row
Arms

How To Do Dumbbell Armpit Row (Shoulders) | Exercise Guides and Videos

How To Do Leg Extension (Quadriceps)
Exercise Guides

How To Do Leg Extension (Quadriceps)

How To Do Tricep Rope Pushdown (Triceps)
Arms

How To Do Tricep Rope Pushdown (Triceps)

How To Do Isometric Wiper (Chest)
Arms

How To Do Isometric Wiper (Chest)

How To Do Incline Cable Bench Press (Chest)
Chest

How To Do Incline Cable Bench Press (Chest)

How To Do Lying Barbell Tricep Extension (Triceps)
Arms

How To Do Lying Barbell Tricep Extension (Triceps)

How To Do Hyperextension (Spinal Erectors, Hamstrings)
Back

How To Do Hyperextension (Spinal Erectors, Hamstrings)

Back

How To Do Cable Face Pull (Shoulders, Upper Back)

How To Do Tricep Dumbbell Kickback
Arms

How To Do Tricep Dumbbell Kickback

How To Do The Dumbbell Deadlift
Legs and Glutes

How To Do The Dumbbell Deadlift

How To Do Push-Up (Chest)
Chest

How To Do Push-Up (Chest)

How To Do Stability Ball Decline Push-Up (Chest)
Chest

How To Do Stability Ball Decline Push-Up (Chest)

How To Do Smith Machine Kneeling Rear Kick (Glutes)
Exercise Guides

How To Do Smith Machine Kneeling Rear Kick (Glutes)

How To Do Seated Barbell Overhead Press (Shoulders)
Shoulders

How To Do Seated Barbell Overhead Press (Shoulders)

How To Do Cable Rear Drive (Triceps, Shoulders)
Arms

How To Do Cable Rear Drive (Triceps, Shoulders)

How To Do Overhead EZ Bar Tricep Extension (Triceps)
Arms

How To Do Overhead EZ Bar Tricep Extension (Triceps)

How To Do Incline Reverse-Grip Barbell Bench Press (Chest)
Chest

How To Do Incline Reverse-Grip Barbell Bench Press (Chest)

How To Do Cable One-Arm Reverse-Grip Tricep Push-Down (Triceps)
Arms

How To Do Cable One-Arm Reverse-Grip Tricep Push-Down (Triceps)

Sled Calf Press (Calves)
Exercise Guides

Sled Calf Press (Calves)

How To Do Barbell Bulgarian Split Squat (Legs)
Exercise Guides

How To Do Barbell Bulgarian Split Squat (Legs)

How To Do Barbell Rack Pull (Back)
Back

How To Do Barbell Rack Pull (Back)

How To Do Twisting Hip Extension (Hamstrings, Core)
Core

How To Do Twisting Hip Extension (Hamstrings, Core)

Dumbbell squat
Exercise Guides

Dumbbell Squat (Legs)

Dumbbell Rear Lunge (Legs)
Exercise Guides

Dumbbell Rear Lunge (Legs)

Dumbbell One-Arm Reverse Wrist Curl (Forearms)
Arms

Dumbbell One-Arm Reverse Wrist Curl (Forearms)

Incline Dumbbell Extension
Arms

How To Do Dumbbell Incline Triceps Extension | Exercise Guide & Video

Dumbbell Preacher Curl (Biceps, Brachialis)
Arms

Dumbbell Preacher Curl (Biceps, Brachialis)

Machine Standing Calf Raise (Calves)
Exercise Guides

Machine Standing Calf Raise (Calves)

Kneeling Cable Hip Extension (Glutes, Hamstrings)
Exercise Guides

Kneeling Cable Hip Extension (Glutes, Hamstrings)

Machine Seated One-Leg Calf Raise (Calves)
Exercise Guides

Machine Seated One-Leg Calf Raise (Calves)

Lying Cable Fly (Chest)
Chest

Lying Cable Fly (Chest)

Barbell Side Lunge (Legs)
Exercise Guides

Barbell Side Lunge (Legs)

Close-Grip Push-Up (Triceps, Chest)
Arms

Close-Grip Push-Up (Triceps, Chest)

Stability Ball Leg Extension Crunch (Abdominals)
Core

Stability Ball Leg Extension Crunch (Abdominals)

Double Cable Front Raise (Shoulders)
Exercise Guides

Double Cable Front Raise (Shoulders)

Cable Horizontal Pallof Press (Core)
Core

Cable Horizontal Pallof Press (Core)

Straight-Leg Cable Pull-Through (Hamstrings, Glutes)
Exercise Guides

Straight-Leg Cable Pull-Through (Hamstrings, Glutes)

Stability Ball Jackknife (Core)
Core

Stability Ball Jackknife (Core)

Machine One-Arm Row (Back)
Back

Machine One-Arm Row (Back)

How To Do The Pull-Up – Exercise Guide and Video
Arms

How To Do The Pull-Up – Exercise Guide and Video

Barbell Wide-Grip Upright Row (Shoulders, Traps)
Arms

Barbell Wide-Grip Upright Row (Shoulders, Traps)

Seated Dumbbell Lateral Raise (Shoulders)
Exercise Guides

Seated Dumbbell Lateral Raise (Shoulders)

Seated Dumbbell Overhead Press (Shoulders)
Exercise Guides

Seated Dumbbell Overhead Press (Shoulders)

How To Do The Dumbbell Arnold Press (Shoulders)
Exercise Guides

How To Do The Dumbbell Arnold Press (Shoulders)

Dumbbell Side Bend (Obliques)
Core

Dumbbell Side Bend (Obliques)

Close Grip Barbell Bench Press
Arms

Close-Grip Barbell Bench Press (Triceps)

Twisting Hyperextension (Back, Obliques)
Core

Twisting Hyperextension (Back, Obliques)

Standing Twisting Cable Row (Back)
Back

Standing Twisting Cable Row (Back)

Flat Bench Hyperextension (Back)
Core

Flat Bench Hyperextension (Back)

One-Arm Lat Pull-Down (Lats)
Arms

One-Arm Lat Pull-Down (Lats)

Weighted Inverted Row (Back)
Back

Weighted Inverted Row (Back)

Bent-Over One-Arm Cable Pull (Lats)
Back

Bent-Over One-Arm Cable Pull (Lats)

Hanging Straight Leg and Hip Raise (Abdominals)
Core

Hanging Straight Leg and Hip Raise (Abdominals)

Seated One-Arm Cable Row
Back

Seated One-Arm Cable Row (Back)

Standing Twisting Cable High Row (Back)
Back

Standing Twisting Cable High Row (Back)

Alternating Dumbbell Front Raise (Shoulders)
Exercise Guides

Alternating Dumbbell Front Raise (Shoulders)

Dumbbell Curl
Arms

Dumbbell Curl (Biceps)

Incline Dumbbell Press
Chest

Incline Dumbbell Bench Press (Chest)

Weighted Captain’s Chair Leg and Hip Raise (Abdominals)
Core

Weighted Captain’s Chair Leg and Hip Raise (Abdominals)

Lying Single Straight-Leg Hip Extension (Hamstrings, Glutes)
Exercise Guides

Lying Single Straight-Leg Hip Extension (Hamstrings, Glutes)

Barbell Overhead Press (Shoulders)
Exercise Guides

Barbell Overhead Press (Shoulders)

Cable Triceps Kickback
Arms

Cable Tricep Kickback (Triceps)

Barbell One-Leg Hip Thrust (Glutes)
Exercise Guides

Barbell One-Leg Hip Thrust (Glutes)

Spiderman Push-Up (Chest)
Chest

Spiderman Push-Up (Chest)

Kettlebell Swing Exercise Guide and Videos
Legs and Glutes

Kettlebell Swing Exercise Guide and Videos

Machine-Assisted Pull-Up (Back)
Arms

Machine-Assisted Pull-Up (Back)

How To Do The Bicycle Crunch (Abdominals)
Core

How To Do The Bicycle Crunch (Abdominals)

Straight-Back Underhand Cable Row (Back)
Arms

Straight-Back Underhand Cable Row (Back)

How To Do The Landmine Row
Back

How To Do The Landmine Row

Straight-Back Seated Cable Row (Back)
Back

Straight-Back Seated Cable Row (Back)

Seated Dumbbell Overhead Triceps Extensions
Arms

Seated Dumbbell Overhead Tricep Extension (Triceps)

Seated Neutral-Grip Dumbbell Overhead Press (Shoulders)
Exercise Guides

Seated Neutral-Grip Dumbbell Overhead Press (Shoulders)

Decline Dumbbell Fly (Chest)
Chest

Decline Dumbbell Fly (Chest)

Head-Supported Bent-Over Dumbbell Lateral Raise (Shoulders)
Exercise Guides

Head-Supported Bent-Over Dumbbell Lateral Raise (Shoulders)

Dumbbell Bent-Over Lateral Raise (Shoulders)
Back

Dumbbell Bent-Over Lateral Raise (Shoulders)

Decline dumbbell bench press
Chest

Decline Dumbbell Bench Press (Chest)

Barbell Hip Thrust
Exercise Guides

Barbell Hip Thrust (Glutes, Hamstrings)

One-Leg Push-Up (Chest)
Chest

One-Leg Push-Up (Chest)

Lying Side Hip Raise (Obliques)
Core

Lying Side Hip Raise (Obliques)

One-Arm Bench Dip (Triceps)
Arms

One-Arm Bench Dip (Triceps)

Knee Push-Up (Chest)
Chest

Knee Push-Up (Chest)

Cable Vertical Pallof Press Exercise Guide and Videos
Core

Cable Vertical Pallof Press Exercise Guide and Videos

How To Do The Cable Twist (Obliques)
Core

How To Do The Cable Twist (Obliques)

Cable Wood Chop Exercise Guide and Videos
Core

Cable Wood Chop Exercise Guide and Videos

Side-Lying Bicep Bodyweight Curl (Biceps)
Arms

Side-Lying Bicep Bodyweight Curl (Biceps)

Lying Leg And Hip Raise (Abdominals)
Core

Lying Leg And Hip Raise (Abdominals)

Machine-Assisted Close Neutral-Grip Pull-Up (Back)
Arms

Machine-Assisted Close Neutral-Grip Pull-Up (Back)

Standing Ab Wheel Rollout Exercise Guide and Videos
Core

Standing Ab Wheel Rollout Exercise Guide and Videos

Tricep Dip  Exercise Guides and Videos
Chest

Tricep Dip Exercise Guides and Videos

Twisting Cable Overhead Press Exercise Guide and Videos
Core

Twisting Cable Overhead Press Exercise Guide and Videos

Svend Press Exercise Guide and Videos
Chest

Svend Press Exercise Guide and Videos

Dumbbell Forward-Leaning Lunge (Legs)
Exercise Guides

Dumbbell Forward-Leaning Lunge (Legs)

Bent-Over Dumbbell Row (Back)
Back

Bent-Over Dumbbell Row (Back)

How To Do The Bent-Over Two-Arm Dumbbell Row (Back)
Back

How To Do The Bent-Over Two-Arm Dumbbell Row (Back)

High Bird Dog Plank (Core)
Core

High Bird Dog Plank (Core)

Bench Dip (Triceps)  | Exercise Guides and Videos
Arms

Bench Dip (Triceps) | Exercise Guides and Videos

Dumbbell Hammer Curl
Arms

Dumbbell Hammer Curl (Biceps, Brachialis and Brachioradialis) | Exercise Guides and Videos

Smith Machine Underhand Yates Row (Back)  | Exercise Guides and Videos
Arms

Smith Machine Underhand Yates Row (Back) | Exercise Guides and Videos

Seated Knee Raise (Iliopsoas, Abdominals)
Exercise Guides

Seated Knee Raise (Iliopsoas, Abdominals)

Inverted Row
Back

How To Do Inverted Row (Back)

Dumbbell Lying External Shoulder Rotation (External Shoulder Rotators)
Exercise Guides

Dumbbell Lying External Shoulder Rotation (External Shoulder Rotators)

Front Plank (Abdominals)
Core

Front Plank (Abdominals)

Incline Barbell Bench Press (Upper Chest)
Chest

Incline Barbell Bench Press (Upper Chest)

Cable Rear Delt Row Exercise Guide and Video
Back

Cable Rear Delt Row Exercise Guide and Video

Cable Wide Grip Upright Row (Shoulders) | Exercise Guides and Videos
Arms

Cable Wide Grip Upright Row (Shoulders) | Exercise Guides and Videos

Dumbbell Cuban Rotation (External Shoulder Rotator)
Exercise Guides

Dumbbell Cuban Rotation (External Shoulder Rotator)

Standing cable hip extension
Exercise Guides

Standing Cable Hip Extension (Glutes)

Double Cable Neutral-grip Lat Pull-down (Lats) | Exercise Guides and Videos
Arms

Double Cable Neutral-grip Lat Pull-down (Lats) | Exercise Guides and Videos

Chest

Hammer-grip Dumbbell Bench Press (Chest)

Cable Hip Adduction (Hips)
Exercise Guides

Cable Hip Adduction (Hips)

Close Neutral Grip Lat Pull-down (Lats)
Back

Close Neutral Grip Lat Pull-down (Lats)

Lying One-arm Dumbbell Triceps Extension (Triceps)
Arms

Lying One-arm Dumbbell Triceps Extension (Triceps)

Machine-assisted Triceps Dip (Triceps) | Exercise Guides and Videos
Arms

Machine-assisted Triceps Dip (Triceps) | Exercise Guides and Videos

Dumbbell Reverse-grip Concentration Curl (Biceps, and Brachioradialis)  | Exercise Guides and Videos
Arms

Dumbbell Reverse-grip Concentration Curl (Biceps, and Brachioradialis) | Exercise Guides and Videos

High Cable Cross-over (Chest)
Chest

High Cable Cross-over (Chest)

Cable Front Raise (Shoulders)
Exercise Guides

Cable Front Raise (Shoulders)

Bent-knee Bench Dip (Triceps) | Exercise Guides and Videos
Arms

Bent-knee Bench Dip (Triceps) | Exercise Guides and Videos

How To Do Dumbbell Incline Fly | Exercise Guide & Video
Chest

How To Do Dumbbell Incline Fly | Exercise Guide & Video

Incline Cable Fly (Chest)
Chest

Incline Cable Fly (Chest)

High Reverse Plank (Glutes)
Core

High Reverse Plank (Glutes)

Barbell Lunge (Legs)
Exercise Guides

Barbell Lunge (Legs)

Seated Alternating Dumbbell Front Raise (Shoulders)
Exercise Guides

Seated Alternating Dumbbell Front Raise (Shoulders)

Plate Front Raise (Shoulders)
Exercise Guides

Plate Front Raise (Shoulders)

Cable Bench Press (Chest)
Chest

Cable Bench Press (Chest)

Single Leg Glute Bridge (Glutes)
Exercise Guides

Single Leg Glute Bridge (Glutes)

Kneeling Bodyweight Tricep Extension (Triceps) | Exercise Guides and Videos
Arms

Kneeling Bodyweight Tricep Extension (Triceps) | Exercise Guides and Videos

One-arm Towel Row (Back) | Exercise Guides and Videos
Arms

One-arm Towel Row (Back) | Exercise Guides and Videos

Machine Reverse Hyperextension (Glutes)
Back

Machine Reverse Hyperextension (Glutes)

Machine High Row (Back)
Back

Machine High Row (Back)

Tate Press (Triceps) | Exercise Guides and Videos
Arms

Tate Press (Triceps) | Exercise Guides and Videos

Decline Twisting Sit-up (Abdominals)
Core

Decline Twisting Sit-up (Abdominals)

Barbell Squat (Legs)
Exercise Guides

Barbell Squat (Legs)

Dumbbell Step-up (Legs)
Exercise Guides

Dumbbell Step-up (Legs)

Jefferson Squat (Legs)
Exercise Guides

Jefferson Squat (Legs)

Decline Barbell Bench Press (Chest)
Chest

Decline Barbell Bench Press (Chest)

Medium-Grip Lat Pull-down (Upper Back and Lats) | Exercise Guides and Videos
Back

Medium-Grip Lat Pull-down (Upper Back and Lats) | Exercise Guides and Videos

Wide-Grip Lat Pull-down (Lats) | Exercise Guides and Videos
Arms

Wide-Grip Lat Pull-down (Lats) | Exercise Guides and Videos

Incline Straight Leg And Hip Raise (Abdominals)
Core

Incline Straight Leg And Hip Raise (Abdominals)

Superman (Back)
Back

Superman (Back)

Seated Dumbbell Front Raise (Shoulders)
Exercise Guides

Seated Dumbbell Front Raise (Shoulders)

How To Do Dumbbell Incline Shoulder Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Incline Shoulder Raise | Exercise Guide & Video

Seated Bent-over Two-arm Dumbbell Kickback (Triceps) | Exercise Guides and Videos
Arms

Seated Bent-over Two-arm Dumbbell Kickback (Triceps) | Exercise Guides and Videos

Reverse-Grip Lat Pull-Down (Lats)
Back

Reverse-Grip Lat Pull-Down (Lats)

Bodyweight Sumo Squat (Legs)
Exercise Guides

Bodyweight Sumo Squat (Legs)

Barbell Sumo Squat (Legs)
Exercise Guides

Barbell Sumo Squat (Legs)

Overhead Barbell Tricep Extension (Triceps) | Exercise Guides and Videos
Arms

Overhead Barbell Tricep Extension (Triceps) | Exercise Guides and Videos

Decline Sit-Up (Abdominals)
Core

Decline Sit-Up (Abdominals)

Decline Skull Crusher (Triceps) | Exercise Guides and Videos
Arms

Decline Skull Crusher (Triceps) | Exercise Guides and Videos

Dumbbell Sumo Squat (Legs)
Exercise Guides

Dumbbell Sumo Squat (Legs)

Incline Cable Tricep Extension (Triceps)
Arms

Incline Cable Tricep Extension (Triceps)

Standing Dumbbell One-Leg Calf Raise (Calves)
Exercise Guides

Standing Dumbbell One-Leg Calf Raise (Calves)

Zercher Squat (Legs)
Exercise Guides

Zercher Squat (Legs)

Stability Ball Push-Up (Chest)
Chest

Stability Ball Push-Up (Chest)

Barbell Romanian Deadlift (Glutes, Hamstrings)
Back

Barbell Romanian Deadlift (Glutes, Hamstrings)

Bodyweight Fly (Chest)
Chest

Bodyweight Fly (Chest)

Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos
Arms

Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos

Dumbbell Pullover (Chest)
Back

Dumbbell Pullover (Chest)

Diamond Push-Up (Triceps, Chest) | Exercise Guides and Videos
Arms

Diamond Push-Up (Triceps, Chest) | Exercise Guides and Videos

Captain’s Chair Leg And Hip Raise (Abdominals)
Core

Captain’s Chair Leg And Hip Raise (Abdominals)

T-Bar Row (Back)
Back

T-Bar Row (Back)

Barbell Kneeling Squat (Legs)
Exercise Guides

Barbell Kneeling Squat (Legs)

Wide-Grip Cable Row (Back)
Back

Wide-Grip Cable Row (Back)

Dumbbell Shrug (Traps)
Back

Dumbbell Shrug (Traps)

One-leg Front Plank (Core)
Core

One-leg Front Plank (Core)

Cable One-Arm Front Raise (Shoulders)
Exercise Guides

Cable One-Arm Front Raise (Shoulders)

Seated Bent-Over Lateral Raise (Shoulders)
Back

Seated Bent-Over Lateral Raise (Shoulders)

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)
Exercise Guides

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)

Machine Fly (Chest)
Chest

Machine Fly (Chest)

Dumbbell One-Arm Overhead Press (Shoulders)
Exercise Guides

Dumbbell One-Arm Overhead Press (Shoulders)

Seated Smith machine overhead press
Exercise Guides

Smith Machine Seated Overhead Press (Shoulders)

Barbell Straight Back Stiff Leg Deadlift (
Exercise Guides

Barbell Straight Back Stiff Leg Deadlift (Glutes, Hamstrings)

Shoulder Tap Push-Up (Chest, Core)
Chest

Shoulder Tap Push-Up (Chest, Core)

Dumbbell reverse curls
Arms

Dumbbell Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

Seated Dumbbell Wrist Curl (Forearms) | Exercise Guides and Videos
Arms

Seated Dumbbell Wrist Curl (Forearms) | Exercise Guides and Videos

Seated Twisting Cable Row (Back) | Exercise Guides and Videos
Arms

Seated Twisting Cable Row (Back) | Exercise Guides and Videos

One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)
Back

One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)

Weighted One-Leg Hip Thrust (Glutes)
Exercise Guides

Weighted One-Leg Hip Thrust (Glutes)

Dumbbell Cross Body Hammer Curl
Arms

Dumbbell Cross-body Hammer Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

How To Do Dumbbell Lateral Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Lateral Raise | Exercise Guide & Video

Cable Squat (Legs)
Exercise Guides

Cable Squat (Legs)

Barbell Bench Press (Chest)
Chest

Barbell Bench Press (Chest)

Underhand Yates Row (Back) | Exercise Guides and Videos
Arms

Underhand Yates Row (Back) | Exercise Guides and Videos

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos
Arms

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos

Weighted Sissy Squat (Legs)
Exercise Guides

Weighted Sissy Squat (Legs)

Jump Squat (Legs)
Exercise Guides

Jump Squat (Legs)

Cable pull through
Exercise Guides

How To Do The Cable Pull Through With Rope (Glutes)

Barbell Front Squat (Legs)
Exercise Guides

Barbell Front Squat (Legs)

Dumbbell Fly (Chest)
Chest

Dumbbell Fly (Chest)

Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)
Core

Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)

V-Ups (Abdominals)
Core

V-Ups (Abdominals)

Bent-Over Barbell Row (Back)
Back

Bent-Over Barbell Row (Back)

Incline Leg Press (Legs)
Exercise Guides

Incline Leg Press (Legs)

Smith Chair Squat (Legs)
Exercise Guides

Smith Chair Squat (Legs)

How To Do The Dumbbell Incline Curl (Biceps)
Arms

How To Do The Dumbbell Incline Curl (Biceps)

Cable Cross-over (Chest)
Chest

Cable Cross-over (Chest)

Hanging Leg And Hip Raise (Abdominals)
Core

Hanging Leg And Hip Raise (Abdominals)

Barbell Deadlift
Back

Barbell Deadlift (Legs, Back)

Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos
Arms

Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos

Side Plank Hip Adduction (Hip Adductors)
Core

Side Plank Hip Adduction (Hip Adductors)

Low Cable Cross-Over (Chest)
Chest

Low Cable Cross-Over (Chest)

Dumbbells, Barbells Or Smith Machines
Muscle-Building

Dumbbells, Barbells Or Smith Machines For Maximum Muscle?

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Joe Weider Training Principles

The 25 Best Joe Weider Training Principles and Methods

Eddie Hall Weight Loss 1

See Eddie Hall Incredible 3-Year 36kg/77 lbs Weight Loss Transformation

Brad Castleberry

Brad Castleberry Reps Out 5 Plates On Incline Bench

Bodybuilding Legends Still In Amazing Shape

10 Bodybuilding Legends Still In Amazing Shape

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Jay Cutler

Jay Cutler Shares Best Back-Building Exercises In New Transformation Series

Flex Lewis

Flex Lewis – Complete Profile: Height, Weight, Biography

Blessing Awodibu

Blessing Awodibu Is A Shredded 287lb As He Begins Prep For Pro Debut

Mat Fraser 3

Mat Fraser Tells Stefanie Cohen What He Eats To Be The Fittest Man on Earth®

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

37826