Dumbbells are easier to use than barbells, according to "Selecting and Effectively Using Free Weights," a brochure from the American College of Sports Medicine. But like barbells, your muscle and coordination are the only things keeping dumbbell on track as you lift. This extra instability is both a beneficial challenge and a potential problem if you don't take the time to develop proper technique. As you build a dumbbell exercise routine, start with basic exercises that work your major muscle groups. Slowly increase your repertoire as you develop strength and skill.
Dumbbell Chest Press
Step 1
Lie face-up on a weight bench or, if you don't have a weight bench, lie on a bed or on the floor. Hold a dumbbell in each hand. Extend your arms straight up over your chest.
Step 2
Bend your arms, lowering the dumbbells down and out. Your elbows will flare out naturally. Stop when your elbows are level with your shoulders, if you're on a bed or the floor. If you're on a weight bench, your elbows should be slightly below your shoulders. Your forearms should be parallel to the floor.
Step 3
Press the dumbbells back up to the starting position. Repeat. The chest press works your chest, shoulders and triceps.
Wide-grip Bent-over Row
Step 1
Bend over at the hips, a dumbbell in each hand. Squeeze your abs to keep your back straight.
Step 2
Extend your arms downward so the dumbbells are positioned beneath your shoulders. Turn your hands so your palms face back toward your body.
Step 3
Pull the dumbbells up toward the middle of your chest. Allow your elbows to flare out naturally.
Step 4
Extend your arms back to the starting position. Don't let your shoulders sag; think of sticking your chest out. Repeat. The wide-grip row works every major muscle group in your back, plus your shoulders and arms.
Lunges
Step 1
Stand square, feet hip width apart, with a dumbbell in each hand. Let your arms rest naturally at your sides.
Step 2
Take a large step forward. Sink down, lowering your hips until both knees are bent at a 90-degree angle. Let your back heel rise up off the floor. Stand up straight---no slouching forward.
Step 3
Straighten both legs, then push yourself back up to the starting position. Complete a full set on the same leg before switching to the other side. Lunges work every major muscle in your lower body, including your glutes, quads, adductors, hamstrings and calves.
Tips and Warnings
- According to "Weight Training: Improve Your Muscular Fitness," published on MayoClinic.com, a single set of 12 repetitions is enough to build strength. Once you can complete 12 repetitions of any of the exercises listed above, increase the weight slightly. This challenges your muscles to continue getting stronger.
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