7 Exercises that start with D (How to, Muscles Worked, Calorie Burn) | Verywell Shape (2024)

When it comes to achieving your fitness goals, incorporating a diverse set of exercises can keep your workouts exciting and effective. If you’re on the lookout for dynamic exercises that start with the letter “D,” you’ve come to the right place.

In this comprehensive guide, we’ll explore seven fantastic exercises that target various muscle groups, discuss how to perform each exercise correctly, assess their intensity levels, and estimate the average calorie burn.

1. Deadlift

How To: The deadlift is a compound exercise that works multiple muscle groups, particularly the lower back, glutes, hamstrings, and core.

To perform the deadlift, stand with your feet shoulder-width apart and a barbell in front of you. Bend at the hips and knees to lower your body and grasp the barbell with an overhand grip.

Keep your back straight and chest up as you lift the bar by extending your hips and knees. Lower the bar back to the ground with control.

Intensity Level: Deadlifts can be adjusted based on the weight lifted. Beginners should start with a light weight and focus on proper form before increasing the intensity.

Muscles Worked: The deadlift targets the erector spinae (lower back), glutes, hamstrings, quadriceps, and forearms.

Average Calorie Burn: A 30-minute deadlift session can burn approximately 200 to 300 calories.

2. Dumbbell Shoulder Press

How To: The dumbbell shoulder press is a great exercise for building shoulder strength and stability. Sit on a bench with a backrest, holding a dumbbell in each hand at shoulder height.

Press the dumbbells overhead until your arms are fully extended, and then lower them back down to shoulder height.

Intensity Level: Beginners can start with light dumbbells and gradually increase the weight as they get stronger.

Muscles Worked: The dumbbell shoulder press primarily targets the deltoid muscles (shoulders) and triceps.

Average Calorie Burn: A 30-minute dumbbell shoulder press session can burn approximately 150 to 200 calories.

3. Dips

How To: Dips are effective bodyweight exercises that primarily target the triceps, chest, and shoulders. Find parallel bars or use the handles of dip bars.

Lower your body by bending your elbows until your shoulders are below your elbows, and then push yourself back up to the starting position.

Intensity Level: Beginners can start with assisted dips or use a dip machine until they build enough strength to perform full bodyweight dips.

Muscles Worked: Dips target the triceps, chest (pectoral muscles), and shoulders.

Average Calorie Burn: A 15-minute session of dips can burn approximately 80 to 100 calories.

4. Dancing

How To: Dancing is a fun and dynamic way to get your body moving. Choose a dance style that you enjoy, such as hip-hop, salsa, or Zumba, and follow along with instructional videos or attend dance classes.

Intensity Level: The intensity of dancing can vary based on the style and pace. For a higher calorie burn, opt for faster-paced dances that engage your entire body.

Muscles Worked: Dancing engages multiple muscle groups, including the legs, core, and upper body, depending on the movements involved in the dance style.

Average Calorie Burn: A 30-minute dance session can burn approximately 200 to 400 calories, depending on the intensity and style.

5. Double Crunches

How To: Double crunches are an advanced variation of regular crunches and are excellent for targeting both the upper and lower abdominals. Lie on your back with your knees bent and hands behind your head.

Simultaneously lift your shoulders off the floor while bringing your knees toward your chest. Lower your shoulders and legs back down, but don’t let them touch the ground before starting the next rep.

Intensity Level: Double crunches require some core strength, so beginners may start with regular crunches and work their way up to double crunches.

Muscles Worked: Double crunches target the rectus abdominis (upper and lower abs) and engage the hip flexors.

Average Calorie Burn: A 15-minute session of double crunches can burn approximately 70 to 100 calories.

6. Dead Bug

How To: The dead bug is an effective core exercise that also helps improve coordination and stability. Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.

Slowly lower your right arm and left leg toward the ground while keeping your lower back pressed into the floor. Return to the starting position and repeat on the opposite side.

Intensity Level: The intensity of the dead bug can be adjusted by controlling the range of motion and tempo.

Muscles Worked: The dead bug targets the rectus abdominis, transverse abdominis, and obliques.

Average Calorie Burn: A 15-minute session of dead bugs can burn approximately 50 to 70 calories.

7. Dumbbell Bicep Curl

How To: The dumbbell bicep curl is a classic exercise for strengthening the biceps. Stand with a dumbbell in each hand, palms facing forward. Curl the dumbbells toward your shoulders while keeping your elbows close to your body. Slowly lower the dumbbells back down to the starting position.

Intensity Level: Beginners can start with light dumbbells and gradually increase the weight as they progress.

Muscles Worked: The dumbbell bicep curl primarily targets the biceps and also engages the forearms.

Average Calorie Burn: A 15-minute session of dumbbell bicep curls can burn approximately 50 to 70 calories.

Conclusion

Incorporating dynamic exercises that start with the letter “D” into your fitness routine can enhance your strength, flexibility, and overall well-being.

From full-body compound movements like deadlifts to targeted exercises like dumbbell bicep curls, these seven workouts offer a well-rounded approach to achieving your fitness goals. Remember to warm up before each session and focus on proper form to avoid injuries.

Whether you’re a beginner or an experienced fitness enthusiast, these exercises will keep you motivated and on track to a healthier and fitter you. Happy exercising!