Dumbbells provide an inexpensive, effective way to strength train, while also offering flexibility in your workout. While using dumbbells, you can easily increase or decrease the weight you're lifting and also adjust the range of motion of the exercise to meet your needs. Pick up several sets of dumbbells of varying weight so you can adjust the difficulty of the workout as necessary.
Dumbell Squat
The dumbbell squat will work the major muscle groups of your legs: the glutes, quads and hamstrings. You can perform the dumbbell squat one of two ways: hold a dumbbell in each hand, or hold a single dumbbell with both hands in a vertical position between your legs. The second option works best when you want to use a wide-leg stance during the squat.
Choose your dumbbell weight and stand with your knees slightly bent, at least shoulder-width apart, your toes angled slightly outward. Keeping your chest upright and your head facing forward, bend at the knees and slowly lower your torso toward the floor, pressing your hips backward as though you were going to sit down in a chair. Concentrate on pressing through your heels during the movement. When the angle of your knees reaches 90 degrees, reverse the movement and return to your starting position. Repeat between 10 and 15 times.
Shoulder Front Raise
Work your shoulders with the added weight of dumbbells by doing front raises. Choose a set of lightweight dumbbells and hold one in each hand. Stand with your feet in a comfortable stance, knees slightly bent, dumbbells against the front of your thighs with your palms facing your body. Hinging your arms from the shoulders, raise the dumbbells in front of your body, keeping your arms straight. When the dumbbells reach shoulder-height, reverse the movement and lower them back to the front of your thighs. Repeat the movement 10 to 15 times.
Dumbbell Fly
Train chest muscles using dumbbell flyes. Hold a dumbbell in each hand and sit on an exercise bench. Lean back into a lying position while simultaneously extending your arms directly over your chest, your palms facing each other. From this position, allowing your elbows to bend slightly as comfort requires, lower the dumbbells while opening your arms wide, as though you were going to give someone a hug. When your upper arms align with your shoulders, reverse the movement and return the dumbbells to center. Repeat the exercise 10 to 15 times.
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