One way the body becomes strong is by lifting weights. This can be done with machine resistance, body weight, barbells or dumbbells. If you have nothing but a pair of dumbbells to use, the main thing to take into consideration is your exercise selection. Compound exercises recruit multiple muscle groups at the same time. The more muscle groups you target, the more muscle fiber you will use.
Step 1
Execute dumbbell bench presses to work your chest, triceps and front shoulders. Lie flat on your back on the bench with your feet on the floor, knees bent and dumbbells held straight above you. Hold the weights an inch apart and turn your palms so that they face your knees. Lower the weights to your sides by bending your elbows, and stop when your upper arms are parallel to the floor. Push the dumbbells back to the starting position and repeat.
Step 2
Sit on a workout chair to do military presses. Hold the weights right above your shoulders with your palms facing forward. Push the weights straight above you and toward each other until they are an inch apart. Lower them back to the starting position and repeat.
Step 3
Hold the dumbbells in front of your thighs to do bent-over rows for your back and biceps. Bend forward at the hips until your back is slightly higher than parallel to the floor and let the weights hang straight down. Lift the dumbbells up to stomach height and squeeze your shoulder blades together. Lower them back down and repeat.
Step 4
Perform twist curls to work your biceps and forearms. Stand with your feet shoulder-width apart and hold the dumbbells by your thighs with your palms facing in. Lift the weights up toward your chest and turn your palms so that they face up. Squeeze your biceps forcefully, lower the dumbbells back to the start and repeat. Keep your upper arms tight against your sides throughout.
Step 5
Step up and down on an exercise platform to work your glutes, quadriceps and hamstrings. Stand behind the platform with your feet together and the dumbbells at your sides. Place your right foot on the platform, then step up with your left foot. Step down leading with your right foot, then step back up leading with your left. Alternate each lead foot for a set of repetitions.
Step 6
Stand with your feet shoulder-width apart to do stiff-legged dead lifts for your lower back, glutes and hamstrings. Hold the dumbbells in front of your thighs with your palms facing you. Bend at the hips and lower the weights toward the floor. Push your buttocks back as you do this and feel the contraction in your lower back. Stand up steadily and squeeze your glutes at the top of the movement. Repeat for a set of repetitions.
Tips and Warnings
- Perform 10 to 12 repetitions and four to five sets of each exercise. Take two days off in between workouts.
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