In order to build muscles, you must overload them with a resistance that is greater than what they are accustomed to. Dumb bells are fitness equipment that can be used to work all of your major muscle groups. They range in weight from 1 pound to over 100 pounds and they are usually made of cast iron. To use them effectively, you need a couple other tools and a series of steps to follow.
Step 1
Lie down on the bench. Dumb bell chest presses not only work your chest, but your triceps and shoulders as well. Lie on the bench with dumb bells in your hands, your arms extended up in the air and your palms facing your feet. Bend your elbows until your upper arms are parallel to the ground, then push the weights back up until they are an inch apart. Do 10 to 12 reps and three to four sets.
Step 2
Stand up to do shoulder presses. Hold the dumb bells in your hands at shoulder height with your palms facing forward. Push them straight up in the air until they are an inch apart and lower them back down. Do 10 to 12 reps and perform three to four sets.
Step 3
Stand up to work your back. To do bent-over rows, hold dumb bells in your hands with your palms facing your body. Bend at the hips and slightly squat down toward the floor. Your arms should now be hanging in front of your body. Keep your back straight and lift the dumb bells up toward your stomach. Lower them back down and repeat. Do 10 to 12 reps and perform three to four sets. When you pull the dumb bells up, make sure to keep your arms in tight against your ribcage and pretend you are squashing a bug between your shoulder blades.
Step 4
Lie on your back again. Triceps extensions are done from the same starting point as chest presses. When you extend your arms up, twist the dumb bells so your palms face each other. Keep your upper arms completely still and lower the dumb bells down to the sides of your head by bending your elbows. Push them back up and repeat 10 to 12 times. Do three to four sets.
Step 5
Stand with your feet shoulder width apart to do biceps curls. Hold the dumb bells in your hands at your sides with your palms facing in. Lift the dumb bells up toward your chest by bending your elbows. As you are lifting them, twist your palms so your little fingers are in. Lower them back down and twist them back to the starting position. You can also do this in an alternating fashion. Do 10 to 12 reps and three to four sets.
Step 6
Lean against a Swiss ball. Wall ball squats can be done to work your leg muscles. Pin the ball against the wall at the level of your lower back. Stand with your feet about shoulder width apart and hold dumb bells in your hands with your palms facing in. Squat down until your thighs are parallel to the floor and stand back up. Do 10 to 12 reps and perform three to four sets.
Things You'll Need
- Dumb bells
- Workout bench
- Swiss ball
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