Weightlifting is an effective way to build muscle and burn fat. Virtually every muscle group in the body benefits from lifting exercise routines, including the chest, abdomen, arms, back and leg muscles. For the beginner to the veteran fitness expert, understanding how to use weight equipment safely and developing good habits will help pave the way toward enjoying the many benefits of lifting routines.
Lifting Exercise Routines
Step 1
Lie flat on a bench. Grip a dumbbell in each hand. Starting with your upper arms parallel to the ground, slowly lift the dumbbells in a triangular motion until they meet over the center line of your body, keeping your hands and wrists straight. Slowly bring the dumbbells back down to their starting position and repeat up to 10 times. Flat dumbbell presses primarily work the chest muscles.
Step 2
Stand directly next to your bench and place your left knee and hand on it. Grip a dumbbell in your right hand. Keeping your upper body parallel to the ground, lift the dumbbell straight up toward your chest. Slowly lower the dumbbell back to its starting position and repeat up to 10 times per session, alternating between the right and left arms. One-arm dumbbell rolls help build back muscles.
Step 3
Stand with your legs at shoulder length apart and grip your barbell with your palms facing out, also at about shoulder length. Slowly contract your biceps and lift the barbell up toward your chest, then return it back down until your lower arms are parallel with the ground. Repeat up to 10 times per session. Standing dumbbell curls help build arm muscles, particularly the biceps.
Step 4
Stand with your feet at shoulder length and grip a dumbbell in each hand. Slowly descend toward the ground at your knees and hips, keeping your spine straight while grasping the dumbbells at each side. Squat until you are almost in a sitting position, then rise back up to standing position. Repeat up to 10 times per session. Dumbbell squats develop quadriceps, or thigh muscles.
Tips and Warnings
- Start light. Use light weights to warm up for a lifting routine. Beginners should only use light weights until they can comfortably add weight to their dumbbells and barbells.
Things You'll Need
- Barbell
- Dumbbells
- Bench
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