The dumbbell is an invaluable training tool for anyone intending to build functional strength. Lifting a dumbbell requires effort from not only the muscle targeted, but also from muscle groups that help stabilize the movement. This allows you to build a well-rounded range of strength that can help with virtually any physical task. A dumbbell can be used in various workout exercises and routines to improve muscular performance in any area of the body.
Butterfly Press
To perform this exercise you will need a conventional flat weight bench, found in most gyms. Hold a dumbbell in each hand and position your back on the bench lengthwise, so you face the ceiling. Extend both arms above your chest, holding each dumbbell beside the other, with your palms turned "down" toward your feet. Place a slight bend in your elbows, so each biceps and forearm converge at a right angle. While maintaining the angle in your arms, lower both arms until your elbows are pointed toward the ground behind your torso, stopping about four inches beneath your back. Pause for a moment, then press both dumbbells back to the starting position. Use a smooth, even movement in each direction to maintain control of the dumbbells. Complete five to 10 repetitions per set, and perform two to three sets. Rest two to three minutes between sets.
Triceps Kick-Backs
Kneel on a flat weight bench with one leg, and place the other foot flat on the ground. Using your hand as a brace, lean forward so your body is parallel to the bench. With your free hand, grasp a dumbbell and allow the arm to hang straight toward the floor. Bring the weight up by bending your arm until the elbow is aligned with your ribcage. This is the starting position. Press the dumbbell back and up, until your entire arm is straightened and parallel to the bench. Hold your arm in this position for two seconds, then lower the weight to the starting point. Use a smooth, even movement in each direction to maintain control of the dumbbell. Complete 10 to 15 repetitions per set, and perform two to three sets. Rest two to three minutes between sets.
Side Bends
Standing upright, hold a dumbbell in one hand. Continue to face forward while leaning your body, from the waist, to the weighted side. Lower the dumbbell, but no farther than your knee, pause, then reverse the motion until you are at the starting position. Perform 10 to 12 repetitions. Switch the dumbbell to the other hand and repeat the exercise on the other side of your body. As with the other exercises, use a smooth, even movement in each direction. Perform two to three sets, resting two to three minutes between sets.
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