Utilize dumbbells to gain muscle size, tone, strength, power and anaerobic fitness. Dumbbells are an exercise tool used either by themselves or in conjunction with barbells, machines, fitballs and exercise bands. Dumbbells are versatile and work the muscles in all three planes of motions. Using dumbbells isolates the primary working muscle, and forces the assisting and stabilizing muscles to work harder then when using a barbell or exercise machine. According to the Sports Fitness Advisor, "Dumbbell exercises fit around your body so the movement can be performed correctly." Dumbbells can be employed in strengthening, toning and endurance exercises for the upper body, core and lower body.
Step 1
Utilize dumbbells to stimulate gains in muscle strength, size and tone in the glutes, thighs, and calves. Hold a dumbbell in each hand by your side or at shoulder height while performing squats to target the glutes, quads, and hamstrings. Execute walking or standing lunges to develop the quadriceps, hamstrings and glutes by holding dumbbell by your sides. Train your calves by performing calf raises on a step with a dumbbell in one hand and the other hand holding a railing or wall for support.
Step 2
Train your upper body muscles with a plethora of dumbbell exercises. Dumbbell bench press and flyes target the pectoralis, deltoid and tricep muscles. Dumbbell overhead presses and lateral raises develop and tone the shoulders and triceps, while working the back and core muscles in a stabilizing manner. Achieve strength in your mid-back muscles by executing dumbbell rows. Bicep curls and tricep kickbacks with a dumbbell tone and strengthen your upper arms.
Step 3
Strengthen your core muscles while simultaneously training your upper body by executing dumbbell work on the exercise ball. Combining the fitball and dumbbell training forces the core muscles to engage to stabilize and balance you on the ball. These exercise include: Bench Press, overhead press, lateral raises, pullovers, tricep extensions and Zottman curls.
Step 4
Build impressive grip strength with dumbbell work. Simple dumbbell exercises such as the farmers walk, modified farmers walk, hammer curls, wrist curls and reverse wrist curls build power and size in your forearms, wrists and hands. Perform these exercises after all others to prevent fatigued gripping muscles from limiting other lifts.
Step 5
Perform dumbbell combination exercises to get an entire body workout in a short period of time. Superset combinations such as dumbbell squats & presses, dumbbell squats & curls, and push-ups and rows target several muscle groups simultaneously.This is a great routine if you are traveling or short on time.
Step 6
Obtain power by performing Olympic style lifts with dumbbells. Perform heavy dumbbell cleans, dumbbell jerks and dumbbell snatches to develop power along with athleticism, balance, and coordination. Assistant Strength and Conditioning coach at the United States Air Force Academy, Peter Melanson states, "At the Air Force Academy we rely heavily on this type of training especially with our football program."
Tips and Warnings
- Start at your own level and gradually progress. Overtraining leads to injury and frustration. Always work at an appropriate level for you.
- Never execute an exercise if it elicits or increases pain and/or symptoms. Always "Listen to your body" and never perform an exercise if it doesn't feel quite right, skip the lift and proceed to the next one.
Things You'll Need
- 2 Dumbells of equal weight
- Exercise ball
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