You can easily perform dumbbell exercises in a limited amount of space at home or at your gym. Do a full body workout with dumbbell exercises using light dumbbells for toning or moderately heavy dumbbells to build muscle mass. Perform the exercises in pairs for four sets each. Or do one set of each exercise, one right after the other for four rounds of a circuit-style workout. Complete sets of 10 to 15 reps.
Chest
Sit at the end of a flat bench with a dumbbell in each hand to do dumbbell chest exercises. Lie with your back flat on the bench and press the dumbbells from your shoulders to directly over the center of your chest. Lower the dumbbells back toward your shoulders and repeat.
Back
Continue on the flat bench for one-arm dumbbell rows. Place your left knee and left hand along the flat bench with a dumbbell in your right hand. Pull the dumbbell toward your right shoulder, squeezing your right shoulder blade toward your spine; your right elbow will be slightly past your rib cage. Straighten your arm and repeat for one set. Move to the other side of the bench to work the left side of your back.
Legs
Walking lunges holding a dumbbell in each hand engage your quads, glutes, hamstrings and inner thighs. Step your right leg forward and lower your body till your right thigh is parallel to the floor. Stand up and lunge with your left leg. Do alternating lunges down an aisle or hallway.
Shoulders
Dumbbell shoulder presses work your deltoid muscle. Perform this exercise by sitting at the end of a flat bench with a dumbbell in each hand. Raise the dumbbells to just above your shoulders and press them directly over your head. Lower the dumbbells to just below your ears and press them back up again; your elbows should always remain out to your sides.
Biceps
Biceps curls engage the muscle on the front of your arms. Do alternating curls by standing with your feet together and your knees slightly bent, holding a dumbbell in each hand. Curl your right hand toward your right shoulder and lower it. Curl your left hand toward your left shoulder and lower it. Alternate curls for 10 to 15 repetitions per arm.
Triceps
Use one dumbbell to perform two-arm dumbbell triceps extensions. Hold a dumbbell with both of your hands and raise it over your head. Point your elbows forward and lower the dumbbell behind you, slightly below the top of your head. Contract your triceps muscles to straighten your arms, bringing the dumbbell back above your head.
Abs
Crunches may be done with a dumbbell for added resistance, toning your abdominal muscles. Lie with your back on the floor in the crunch position. Hold a dumbbell with both hands and raise it over your chest. Contract your abdominal muscles to raise your shoulder blades slightly off the floor. Lower your shoulder blades and repeat.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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