Dumbbell Home Exercises

With a minimal investment in a stability ball and some dumbbells, you can turn your home into your favorite place to work out. To challenge your upper body as well as your leg and butt muscles, you will need two to three different sets of weights. If you are just getting started, go for sets of 5-, 8- and 10-lb. dumbbells. If you have been exercising for a while,10 lbs. to 25 lbs. will be all you need to get a challenging workout at home.

Curl It Up

To do the single-arm seated bicep curl, sit on a stability ball with both feet placed on the floor a little wider than your hips. Pick up a dumbbell in your right hand and place your elbow at mid thigh. Your left hand can rest on your left thigh. Lean your chest slightly forward over your legs. Grip the dumbbell, with your thumb wrapped around it and your palm facing up. Slowly lower the weight down toward the floor until your arm is almost straight. Flex your bicep muscle, and curl the weight back up until your thumb reaches your chest. Avoid flexing the wrist throughout the range of motion. Perform one to three sets of eight to 12 repetitions. The final repetition should be difficult to complete.
To do standing hammer curls, stand up with feet hip-distance apart, arms down by your sides with dumbbells in hands, palms facing the body. Contract your ab muscles and inhale. Exhale as you curl both weights together, bending at the elbow until the weights come close to the shoulders. Inhale on the downward phase, as you slowly return the arms to the starting position. Make sure your arms fully extend with no bend in the elbow. Perform two to three sets of eight to 12 repetitions.

Flye Away Flab

This exercise isolates the pectoralis or chest muscles as well as works your hips and thighs. Sit on the ball with your dumbbells in your hands. Slowly walk your feet out, until just your head and shoulders are resting on the ball and your back and legs are in the bridge position. Your legs should be hip-distance apart with your shins directly under your knees.

To do flyes for your pecs, keep your abs tucked in and your butt lifted. Raise your arms directly above your chest with dumbbells in your hands. Turn your hands so that your palms are facing each other. Slowly open both your arms straight out to the side, keeping your elbows soft. When your arms are fully extended and the weights are in the same plane as your chest, exhale and return to the starting position. Perform one set of eight to 12 repetitions.
To execute glute and thigh dumbbell lifts, keep the same bridge position, lower the weights and hold them at the top of thighs, one on each leg. Slowly lower your buttocks about 6 inches, pause and squeeze the gluteus muscles and raise back up into a neutral or straight spine position. Perform one set of 15 to 20 glute lifts. Return to pec flyes and repeat one set of 5s, followed by glute lifts. Make sure your back never goes beyond neutral into an arched position during this sequence.

Isolate Those Key Areas

This exercise isolates your upper arm or triceps area combined with abdominal contractions to strengthen your core. Take a seat on your stability ball with one dumbbell in your hands.
For a seated overhead triceps extension, raise both arms directly over your head. Hold one dumbbell in both hands so that the bell part is resting in the palms of your hands and the rest of the weight is vertical and hanging free between your two hands. Inhale. Slowly bend your elbows so that the weight lowers behind your head. When your arms reach a 90-degree angle, exhale and extend the weight back up to the starting position. Perform one set of eight to 12 repetitions.
To do the lying upper arm raises with abs, keep the dumbbell in the same position. Walk your feet out until just your upper back and head remain on the ball and your body is in the bridge position. Lift your hips up and contract your ab muscles to support your suspended lower back. Start with your arms extended directly above your forehead with the dumbbell still resting in your palms. Slowly lower the weight behind you over your head, until your upper arms are even with your ears. Your elbows should be slightly soft, not hyperextended or locked. Contract your abdominals deeply as you exhale; return your arms to the starting position. Perform one set of eight to 12 repetitions. Repeat the second set of overhead triceps, followed by a final set of arm raises.