Like barbells, dumbbells free you from the strict range of motion most gym weight machines impose. Unlike barbells, dumbbells allow you to move each hand individually. If the muscles are weaker on one side of your body than the other, dumbbells will quickly reveal the deficiency.
If you’re creative enough, you can use dumbbells to develop any muscle in your body. If you’re just starting out, stick to basic exercises for developing major muscle groups, working both pushing and pulling muscles to avoid creating muscle imbalances between the front and back halves of your body.
Pec Flyes
Step 1
Lie faceup on a weight bench, one dumbbell in each hand. Extend both arms straight up over your chest, elbows slightly bent, palms facing in.
Step 2
Spread your arms apart as if they were the covers of a book. Stop when your elbows are level with your shoulders. Your elbows should still be bent at a slight angle; if you have to bend them more as you lower the weight, switch to lighter dumbbells.
Step 3
Bring both arms together again, as if you were closing the imaginary book. Continue spreading your arms, then bringing them together, until you’ve completed the desired number of repetitions.
Prone Row
Step 1
Straddle a weight bench, lying facedown on it with your head protruding over the edge, a dumbbell in each hand.
Step 2
Extend your arms, palms facing in, so that the dumbbells nearly touch the floor. The higher the weight bench you use for this exercise, the better range of motion you’ll get.
Step 3
Bend your arms, pulling the weights back and up until your hands are even with your lower ribs. Keep your elbows tucked close against your body.
Step 4
Extend your arms again, lowering the weights. Continue lifting and lowering the weights until you’ve completed the desired number of reps.
Bicep Curls
Step 1
Stand square, feet hip- to shoulder-width apart. Hold a dumbbell in each hand, palms facing forward, arms straight down against your body.
Step 2
Squeeze your abs to keep your torso steady as you bend your elbows, curling the dumbbells up toward your shoulders.
Step 3
Stop when you can’t lift the weights any further without swinging your elbows forward. Lower the dumbbells slowly. Continue lifting and lowering until you’ve completed the set.
Overhead Triceps Extension
Step 1
Sit on a bench or chair in front of a mirror, if at all possible. The mirror will help you spot errors in your own form. You can also do this exercise while standing.
Step 2
Brace both palms against the weight plates on one side of dumbbell, trapping the dumbbell handle in the diamond formed by your thumbs and fingers. Once you have a secure grip on the dumbbell hold it straight overhead, elbows close together and pointing forward.
Step 3
Bend your elbows, slowly lowering the dumbbell behind your head. Keep your elbows close together, upper arms pointing straight up. Stop when the dumbbell is behind your head.
Step 4
Extend your arms, pushing the dumbbell up over your head again. Continue lowering and extending until you’ve completed the set.
Tips and Warnings
- A single set of 12 repetitions with a challenging weight is enough for most exercisers, as published on MayoClinic.com.
Things You'll Need
- Weight bench
- Dumbbells
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