{"id":2571,"date":"2020-10-08T23:57:47","date_gmt":"2020-10-09T03:57:47","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=2571"},"modified":"2023-10-29T15:49:50","modified_gmt":"2023-10-29T19:49:50","slug":"standing-dumbbell-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/standing-dumbbell-exercises","title":{"rendered":"26 Best Standing Dumbbell Exercises to Build Muscle"},"content":{"rendered":"\n

For those who work out without a bench<\/strong><\/a>, I’ve shared a complete list of standing dumbbell exercises in this article. To perform those workouts, you don’t have to lay down or sit; all you need is a pair of dumbbells and some space where you can stand.<\/p>\n\n\n\n

This article includes dumbbell standing exercises for each muscle group, from the back, arms, and abs to the chest, shoulder, and legs.<\/p>\n\n\n\n

Whether you want to build muscle or lose weight, you can integrate these exercises into your training program to bolster your entire body<\/strong> <\/a>and build lean mass.<\/p>\n\n\n\n

You can also combine these exercises with dumbbell lying exercises<\/a><\/strong> to design an effective no-bench home workout routine<\/a>.<\/strong><\/p>\n\n\n\n

Here’s a quick list of all the exercises:<\/strong><\/p>\n\n\n\n

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  1. Parallel Chest Fly<\/li>\n\n\n\n
  2. Upward Chest Fly<\/li>\n\n\n\n
  3. Behind the Neck Tricep Extension<\/li>\n\n\n\n
  4. One-arm Overhead Triceps Extension<\/li>\n\n\n\n
  5. Triceps Kickback<\/li>\n\n\n\n
  6. Arnold Press<\/li>\n\n\n\n
  7. Alternating Front Raise<\/li>\n\n\n\n
  8. Standing Lateral Raise<\/li>\n\n\n\n
  9. Bent-over Lateral Raise<\/li>\n\n\n\n
  10. Upright Row<\/li>\n\n\n\n
  11. Shoulder Shrug<\/li>\n\n\n\n
  12. Alternating Biceps Curl<\/li>\n\n\n\n
  13. Hammer Curl<\/li>\n\n\n\n
  14. Crossover Curl<\/li>\n\n\n\n
  15. Dumbbell Zottoman Curl<\/li>\n\n\n\n
  16. Twisting Curl<\/li>\n\n\n\n
  17. Reverse Dumbbell Curl<\/li>\n\n\n\n
  18. Bent-over Row (Underhand grip)<\/li>\n\n\n\n
  19. Bent-over Row (Neutral grip)<\/li>\n\n\n\n
  20. Front Squat<\/li>\n\n\n\n
  21. Forward Lunges<\/li>\n\n\n\n
  22. Romanian Deadlift<\/li>\n\n\n\n
  23. Calf Raises<\/li>\n\n\n\n
  24. Side Bend<\/li>\n\n\n\n
  25. Woodchop<\/li>\n\n\n\n
  26. Windmill<\/li>\n<\/ol>\n\n\n\n

    Standing Dumbbell Chest Exercises<\/strong><\/h2>\n\n\n\n

    You can do a couple of dumbbell exercises to reinforce your chest muscles in the standing position.<\/p>\n\n\n\n

    1. Standing Dumbbell Fly<\/h3>\n\n\n\n
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