Unilateral exercises such as the one-arm hammer-grip dumbbell bench press are important for developing unilateral strength, balance and coordination.
Emphasize the long head of your biceps brachii with the supine dumbbell curl, which synergistically works your brachialis, brachioradialis and anterior deltoid.
Learn how to properly perform the lying dumbbell rear lateral raise, an isolation and pull exercise that targets your posterior deltoid.
Emphasize the development of your anterior deltoid and upper pectoralis major using the seated elbows-in alternating dumbbell overhead press.
Use the incline dumbbell fly to isolate and build your upper pectoralis major. Internally rotating your shoulders helps to better isolate the target muscles.
Isolate your triceps brachii with the incline dumbbell triceps extension. Keep your elbows close to your head to maintain emphasis on your triceps brachii.
Use the dumbbell one-arm reverse wrist curl to build your forearms. However, don't go very heavy, as your wrists are not designed to curl heavy weights.
Learn the proper way to perform the decline dumbbell bench press, a compound and push exercise that targets your sternal (lower) pectoralis major.
Use the dumbbell reverse curl, an isolation exercise, to build your forearms and elbow flexors. It targets your brachioradialis, not your biceps brachii.
Learn how to perform the seated dumbbell overhead triceps extension, including the proper and safe way to mount and dismount the dumbbell.
Target your anterior deltoid and synergistically work your lateral deltoid, upper pecs, and serratus anterior with the seated dumbbell front raise.
Use the decline dumbbell fly, an isolation and push exercise, to warm up, pre-exhaust, or burn out your sternal pectoralis major.