Exercises Using Dumb Bells

Resistance training using dumbbells will improve your muscular strength and endurance and help you to maintain a healthy weight. It is possible to create a basic strength training routine using just dumbbells, as there are so many exercises to choose from. If you are new to training with weights, you can learn the basic technique by starting with dumbbells. Focus on learning the correct form and technique for each exercise.

Dumbbell Lateral Raises

Dumbbell lateral raises mainly target the medial deltoids, but you will also work the anterior and posterior deltoids in your shoulders. Pick up the dumbbells with an overhand grip, and stand with your feet just wider than hip width with the weights by your sides. As you exhale, lift both dumbbells to shoulder level simultaneously. Maintain a slight bend in your arm at the elbow so your joint is not locked. When the dumbbells are level with your shoulders, slowly lower them back to the starting position as you inhale.

Incline Dumbbell Press

This exercise stretches the upper part of the pectoral chest muscles while you are working the muscle. The deltoids in your shoulders and your tricep arm muscles are also used. The bench should be set at an angle of less than 60 degrees for this exercise, and you should hold the dumbbells next to you shoulders with your arms bent using an overhand grip. Press the weights upwards from your chest by extending your arms as you exhale. Touch the weights together as you complete the movement. In his book "Strength Training Anatomy," Frederic Delavier advises rotating the dumbbells to face each other as you finish the movement to isolate the upper pectorals.

Single-Arm Dumbbell Row

The single-arm dumbbell row strengthens the latissimus dorsi, rhomboid and trapezius muscles in your back and also exercises your deltoids in your shoulders and the biceps in your arms. Hold the dumbbell in your right hand with an overhand grip and the dumbbell facing inwards, towards your body. Place your left knee on a flat weight bench and lean forward. Place your left hand flat on the bench and keep your right foot on the floor. To complete a repetition pull the weight up towards your body as far as you can while keeping the rest of your body in the same position. As you inhale, slowly return the dumbbell to the starting position. Change your body position and complete repetitions using your other arm.

Dumbbell Squats

You can also use dumbbells for lower body exercises. Squats with dumbbells work your quadriceps and your glutes. Hold a dumbbell in each hand and perform a regular squat by standing with your feet just less than hip width apart. As you look ahead, inhale and squat down until your thighs are parallel with the floor, and exhale with the effort of straightening your legs to return to a standing position to complete one repetition.