Arms, Abs and Back w/ Dumbbell Kettlebell

9 min

6 exercises

Lateral Shoulder Dumbbell Raises

3 sets

12 reps

One-Arm Kettlebell Rows

3 sets

8 reps

Seated Tricep Press

3 sets

12 reps

Standing Side Bends

3 sets

10 reps

Standing Dumbbell Bicep Curls

3 sets

8 reps

Two-Arm Kettlebell Squat Swings

1 sets

12 reps

This Arms, Abs and Back w/ Dumbbell Kettlebell 9 min gym printable workout plan effectively targets your abs, arms, back and legs.... Easily follow this interactive free workout on your phone or save the printable workout PDF with clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Arms, Abs and Back w/ Dumbbell Kettlebell

9 min

6 exercises

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Lateral Shoulder Dumbbell Raises

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

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Start

Primary muscle group(s):

Shoulders

Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
Hold your arms fully extended by your side, with your palms facing in to your body.
Keep your elbows close to your sides. This is the start position.
Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
Hold for a count of one while squeezing your shoulder muscles.
Return to the start position in a smooth controlled movement inhaling as you do so.
Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Neck & Upper Traps

Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
Maintain a flat back and tight core. Look straight ahead during the movement.
Be sure to maintain a slight bend in your elbows at all times.
Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
Pause, slowly lower the weight back to the starting position. Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Abs

Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

One-Arm Kettlebell Rows

3 sets

8 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps

Place a kettlebell in front of you
Place your right leg forward and rest your left leg on the ball of your left foot.(Similar to a lunge stance)
Bend your knees slightly as you bend over to get in the starting position.
Keep your back straight.
Rest your right hand on your right knee for stability.
Grip the kettlebell with a neutral grip in your left hand.
Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
Complete all the repetitions for one side before switching.

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Shoulders

Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.

This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Abs, Biceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

Seated Tricep Press

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Triceps

Secondary:

Abs

Sit on a bench with back support.
Grip a dumbbell at one end using both hands. Your palms should be facing inward.
Hold the dumbbell overhead with your arms fully extended. This is the the start position.
Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Primary muscle group(s):

Triceps

Secondary:

Forearms

Attach a rope to the bottom pulley of a cable station.
Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
Fully extend your arms until your hands are directly above your head pointing to the ceiling.
Keep your elbows close to your head. This is the start position.
Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
When your triceps are fully extended, hold for a count of one while squeezing your triceps.
Return to the starting position by flexing your triceps and extending your arms. Exhale as you do so.
Repeat.

This exercise can be performed seated on a plain bench, or one that has a back support You can also use a single dumbbell instead of the rope.

Primary muscle group(s):

Triceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
Push the handles back up, focusing the tension in the triceps.

Standing Side Bends

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

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Start

Primary muscle group(s):

Obliques

Secondary:

Abs

Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
Place your right hand on your waist, palm facing in. This is the start position.
Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
Continue as far as possible, then hold for a count of one.
Return to the start position, exhaling as you do so.
Repeat the movement this time bending to the left and returning to the start position.
Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

Primary muscle group(s):

Obliques

Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
Pause and feel the contraction in your obliques then slowly return to the starting position.

Standing Dumbbell Bicep Curls

3 sets

8 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the dumbbells to the starting position.
Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
Inhale as you return to the starting position.
Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
Keep your back straight and shoulders back.
Keep your arms fully extended with your elbows close to your sides.
Rotate your palms so that they are facing in towards you. This is the start position.
Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
Hold for a count of one as you squeeze your biceps.
return to the start position, rotating your wrists back to an underhand grip position.
Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Set up a cable station with a straight bar attachment connected to the low pulley.
Stand close to the station, feet shoulder width apart either side of the pulley.
Grip the bar with a shoulder width underhand grip.
Keep your elbows close to your sides.
Curls your arms upward from the elbows in a smooth arc.
Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
Lower the bar back to the starting position in a smooth motion.
Repeat.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the water bottles to the starting position.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

Two-Arm Kettlebell Squat Swings

1 sets

12 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps, Shoulders

Secondary:

Abs, Calves, Hamstrings, Lower Back

Hold a kettlebell with both hands in an over hand grip.
Stand straight, with your legs slightly wider than shoulder width apart.
Lean forward at your waist slightly and bend your knees as if getting ready to squat.
Keep your back arched and your head facing forward.
Let your arms hang loosely.
Swing the kettlebell back between your legs while exhaling.
In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
Continue for the desired number of repetitions or time.

Workout done!

Exercises done

of 6

Total time

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