Working out in a gym isn't for everyone, and memberships can be costly. But owning a pair of dumbbells isn't expensive–they allow you to build and strengthen muscle within the comfort of your own home. Dumbbells also work the stabilizer muscles which are often undertrained using other types of exercise equipment.
Standing Dumbbell Shoulder Press
Step 1
Grab a dumbbell with each hand in an overhand grip and stand with your body upright. Position the dumbbells over the sides of your shoulders with your elbows bent and your hands turned so your palms face forward.
Step 2
Press the dumbbells upward by extending your elbows. Do not lock your elbows at the top of the motion–and avoid excessive arching of the lower back.
Step 3
Return the dumbbells to the initial position by bending your elbows.
Standing Dumbbell Hammer Curl
Step 1
Hold a dumbbell in each hand using an overhand grip, stand with your body upright and position the dumbbells by your sides with your arms extended. Turn your hands so your palms are facing toward the sides of your body. Keep your elbows by your sides throughout the exercise.
Step 2
Raise the dumbbells toward your shoulders by bending your elbows.
Step 3
Lower the dumbbells to the opening position by extending your elbows.
Standing Dumbbell Overhead Extension
Step 1
Grab a single dumbbell with both hands and stand with your body upright. Position the dumbbell behind your head with your elbows extended. Keep a slight bend in your elbows.
Step 2
Bring the dumbbell down by bending your elbows.
Step 3
Bring the dumbbell back up to the beginning by extending your elbows. Do not lock your elbows at the top part of the movement–and make sure to avoid excessive arching of the lower back.
Dumbbell Overhead Squat
Step 1
Hold a dumbbell in each hand with an overhand grip, stand with your body upright and position your feet at a distance slightly wider than shoulder-width apart. Point your toes slightly outward. Position the dumbbells overhead with your elbows extended, keeping dumbbells apart from each other and turn your hands so your palms face forward.
Step 2
Lower your hips by bending your knees and slightly leaning your torso forward. Make sure to keep the dumbbells overhead during the exercise.
Step 3
Raise your hips by extending your knees and slightly leaning your torso back to the start.
Things You'll Need
- Dumbbells
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