The word "dumbbell" goes as far back as Tudor England. Men wanting to develop strength used church bells that varied in weight for exercise. They would take out the clapper so the bell would make no noise as it was lifted: hence the name dumbbell. Today dumbbells are still used as a form of free weight training and with them you can exercise your entire body.
Guidelines
The American College of Sports Medicine recommends resistance training be performed two to three days per week. To see a change in muscle tissue one set of eight to 12 repetitions is enough for most participants. Perform at least one exercise per each major muscle group and allow at least 48 hours between sessions for rest and recovery.
Benefits
Resistance training adds lean muscle tissue to your body, which will boost your metabolism and decrease body fat. Your total body strength also improves, which aids in the performance of daily activities. Dumbbells are a form of free weight and these also have some additional benefits. They stress the small, stabilizing muscles of the body as well as the large muscles. You can also work through a full, natural range of motion since your movements are not guided by a machine.
Chest and Back
To exercise your chest, lie on a bench with a dumbbell in each hand. Extend your arms above your shoulders, looking at the backs of your hands. Bend your elbows until your arm is parallel to the floor with your wrist over your elbow. Press back up to the start position to complete a chest press. For your back stand with your feet shoulder width apart and upper body parallel to the floor. Let your arms hang straight down with your palms facing each other. Bring your elbow up to the ceiling and lower back down for a dumbbell row.
Shoulders and Arms
Three exercises performed back-to-back from a standing position will target your shoulders and arms. Begin with a dumbbell in each hand, feet shoulder width apart. Lift the weights so your elbow is bent at 90 degrees, upper arm parallel to the floor and wrist over elbow. Press straight up and back down for a shoulder press. For a bicep curl lower the weight so your arm hangs next to you with your palms forward. Bend your elbow and bring the weight towards your shoulder and back down to complete the movement. Lean forward hinging at the hip and draw your upper arm parallel to your body, elbow bent and hand towards the floor. Press straight back for a triceps kickback.
Legs
A basic squat can be performed to challenge your quadriceps, hamstrings and glute muscles. Stand with your feet shoulder width apart, toes straight ahead and a dumbbell in each hand. Slowly bend at the hip and knee lowering your body towards the floor while keeping your chest lifted and hips back. Stand back up to complete the movement.
References
- All About Dumbbells: History of the Dumbbell
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Sports Injury Clinic: Free Weight Exercises
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