Dumbbell workouts allow complicit muscles to grow in strength together and prevent independent and out of sync development of muscle groups. All you need is a pair of dumbbells and a workout bench. With just two pieces of equipment, you can perform hundreds of exercises and target every muscle group in the body.
Dumbbell bench press
You will need access to a flat bench for this routine. It remains one of the best ways to target pectoral (chest) muscles, shoulders and triceps. Access to a declining and reclining bench allows you to modify the setup to perform incline bench press and decline bench press. The latter involves putting the bench below horizontal to target lower levels of your chest muscles. The incline, where you put the bench in a 45 degree angle modification, helps to target the upper region of your chest muscles.
This can be done by raising both hands at the same time or by lowering one hand while pushing the other (alternating). If you want to move your back from the equation entirely, use a back-supported vertical bench. It can also be done while sitting down, especially if you have a low ceiling.
Kneeling one arm row
This is probably the best dumbbell workout for your back. Putting your hand and knee on a flat bench while targeting your middle back muscles makes the workout very comfortable and effective. While your back muscles will do most of the work, the rear deltoid muscles will also help in raising the dumbbell.
Exercise caution when doing dumbbell exercises as the risk of injury is high. Be careful in maintaining good posture throughout an exercise because your body is not fixed in position as is the case when using gym type machines. You also want to be careful when picking up dumbbells and placing them back following a workout.