1. Better Than Machines
Bodybuilders use machines as a complement to their dumbbell routines. Dumbbell lifts require the stabilizer muscles to support the movement, thus giving you better overall strength and toning. Dumbbells also give you a full range of motion that machines can't duplicate. As a result, you work the muscle to full capacity. If you're just beginning a weight training program or trying to bring it to the next level, dumbbell exercises solidify proper form techniques before you learn to use gym machines.
2. Upper Body Perfection
Good dumbbell workouts for the upper body include dumbbell bench press, incline press, dumbbell flies, the dumbbell pullover, front dumbbell raises, overhead tricep extensions and dumbbell bicep curls. When performing the lifts with the upper body, there are two important phases: the contraction and the stretch. On the contraction, flex the muscle as tightly as you can while pushing the breath out. Breathe in on the stretch. For example, on a dumbbell fly lift, let the weight of the dumbbells pull your arms down after the contraction to both, stretch the chest muscles and set up the move for a full motion into the next contraction. On any dumbbell lift, you must bring the weight fully to the starting position or the muscle gets only a partial benefit.
3. Lower Body Olympian
Lower body dumbbell workouts essentially increase your body weight. You should first perform any lower body dumbbell exercise with no weight until you achieve proper form. This is especially important to avoid back injury. Pull the stomach muscles tight and make a conscious effort to keep your posture straight up and down at all times. After a while, you'll get the hang of finding your center so you can work the lower body without risking injury. Good lower body workouts include squats, weighted lunges, dead lift and calf raises while standing on a dumbbell.
4. Your Own Set
Dumbbell sets come in a variety of types for every purpose. Lighter dumbbell sets for aerobic training are vinyl and the least expensive. Neoprene sets are more expensive than vinyl and come with a storage tree. Aqua dumbbells are good for traveling since you fill them with water for use and drain them for storage. The Hex Dumbbell is made from cast iron and is the most inexpensive real bodybuilding style dumbbell. If you want to be more stylish, buy chrome.
5. Space Savers
If you don't have a lot of room but want a variety of weight, invest in a pair of dumbbells that adjust to different weights. The Probell System and the Bowflex Adjustable dumbbells are both quality products. The Weider Club Power Switch is especially good for heavier weight.
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