Hand-held dumbbells are types of free weights that are either solid cast iron or short barbells with weight plates that slide onto both ends. When using dumbbells, take advantage of the fact that they are "free" to move. According to the American Council on Exercise, you can do a wide variety of exercises with a simple set of dumbbells.
Pushing Exercise
The chest press is a pushing exercise performed on a flat weight bench. It targets the pectorals in the chest, the anterior deltoids on the front of the shoulders, and the triceps in the upper arms. Lying face up on the bench, hold the dumbbells straight above your, with your palms facing forward or facing each other. Slowly lower the weights to your sides by bending your elbows, push them back to the starting point and repeat as desired.
Pulling Exercise
A dumbbell row is a pulling exercise that is the opposite of a chest press. This is performed from a standing position with your feet placed shoulder-width apart, and your back bent approximately 45 degrees. Hold the dumbbells straight down in front of you, then pull them up to your lower stomach, and squeeze your shoulder blades together. Slowly lower them back down and repeat. Your palms can be facing each other or facing your body for this exercise, which mainly targets the latissimus dorsi and rhomboids, found in the middle and upper back.
Pressing Exercise
Pressing exercises work the deltoids and trapezius, found in the upper back. The seated palms-in shoulder press is an example. Sitting on the end of a bench or workout chair, hold dumbbells just above your shoulders, with your palms facing each other. Keeping your core tight, push one dumbbell straight above you, slowly lower it back down, and simultaneously push the other dumbbell up. Alternate back and forth in a steady motion.
Extending Exercise
Triceps extensions work the triceps muscles, located on the upper back of the arms. This exercise has multiple variations, and requires one or two dumbbells. A one-arm overhead extension requires one dumbbell. While standing with your feet shoulder-width apart, hold the dumbbell straight above your head in your right hand. Turn your palm forward, keep your upper arm straight, and slowly lower the dumbbell behind your head by bending your elbow. Steadily push the dumbbell back up, repeat for a set of repetitions, and switch sides.
Curling Exerise
Curls work the biceps, on the front of the upper arms. A concentration curl is performed with an incline bench and one dumbbell. While standing behind the bench, hold the dumbbell in your right hand, lean over the bench, and position the back of your arm on the upper support where your back is normally placed. Your palm should be facing up. Keeping your upper arm pressed against the bench, lift the dumbbell up toward your shoulder and squeeze your biceps forcefully. Slowly lower the weight, repeat for one set of reps, and switch sides.
Ab Crunch
Ab crunches work your upper abdominals, and are done with one dumbbell and a weight bench. While lying face-up on the bench, hold the dumbbell tight to your chest with both hands, and lift your shoulders off the bench. Squeeze your abs forcefully, slowly lower yourself down, and repeat as desired.
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