Despite new workout technologies introduced each year, many bodybuilders and powerlifters agree that free weights remain an effective tool for toning and building muscle. Don't let those free weights in your basement or garage continue to lie dormant--make them work for you with these key exercises.
Bench Press (Chest and Triceps)
Step 1
Lie face up on a weight bench and hold a dumbbell in each hand resting on your chest.
Step 2
Push the dumbbells up by flexing your chest muscles until your arms are fully extended--and pause there.
Step 3
Return the dumbbells slowly to the starting position. Repeat the exercise for 10 to 12 reps and 3 to 4 sets, or until exhaustion.
Squat (Legs, Glutes and Hips)
Step 1
Prepare for the squat by holding dumbbells in each hand and rest them on your shoulders. Place your feet firmly on the ground at shoulder width.
Step 2
Lower your upper body slowly by bending at the knees and hips until your thighs are parallel with the ground. This is the starting position.
Step 3
Drive your body back up by extending your legs with an explosive motion. Repeat the exercise for 8 to 10 reps and 3 to 4 sets, or until exhaustion.
Shoulder Press (Shoulders)
Step 1
Sit on the bench and hold the dumbbells above your shoulders.
Step 2
Flex your shoulder muscles to drive the dumbbells upward until your arms are fully extended.
Step 3
Lower lower the dumbbells slowly back to the starting position. Repeat the exercise for 10 to 12 reps and 3 to 4 sets, or until exhaustion.
Bent Over Row (Back)
Step 1
Stand with your feet at shoulder width and bend at the hips so your torso is nearly 90 degrees above the ground. Keep your back straight and a slight bend in your knees. Hold the dumbbells in each hand, palms facing down, and let them hang below your chest.
Step 2
Concentrate on pulling with your back muscles as you draw the dumbbells in toward your midsection--and pause there.
Step 3
Return to the starting position slowly. Repeat the exercise for 8 to 10 reps and 3 to 4 sets, or until exhaustion.
Biceps Curl (Biceps)
Step 1
Stand or sit with dumbbells in each hand, palms facing out.
Step 2
Keep your forearms tight to your body as you bend at the elbows, drawing the dumbbells up until they reach your shoulders. Squeeze the bicep muscle at the top of the motion.
Step 3
Slowly return to the starting position. Repeat the exercise for 10 to 12 reps and 3 to 4 sets, or until exhaustion.
Tips and Warnings
- Try to lift an amount of weight that will allow you to perform between 8 to 12 repetitions. If you can go far past this point, you should add more weight to increase the challenge. Either upgrade to a heavier set of dumbbells or add more weight plates if you are using a barbell. Stay consistent in order to achieve results. Stick to a workout regimen of three workouts per week. If you hit a plateau and aren't able to continue to advance the amount of weight you can handle during a particular lift, try to emphasis a different exercise that works the same muscle group. For instance, if your bench press hits a plateau, concentrate on push-ups or single arm presses to help break through for continued gains.
- Consult a doctor before beginning any workout program if you have been inactive for a long period of time.
Things You'll Need
- Set of dumbbells or a weighted barbell
- Weight bench
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