Dumbbell workouts use stabilizer muscles that aren't stimulated with exercise machines. Dumbbells can provide a wider range of motion than weight machines, so it is important to maintain proper form to prevent injury. Because dumbbells are relatively small, you can perform a total-body workout with little space needed.
Bent-Over Rows
Bent-over rows work the muscles in the upper and lower back. Stand with your feet shoulder-width apart and a dumbbell in each hand. Bend over slightly and softly bend your knees. Let your arms hang down straight with your palms facing up. Squeeze your shoulder blades together and bring your elbows straight back. Keep your elbows close to your body. Slowly release the weights back down to the starting position. Repeat for four sets of 12 repetitions.
Chest Press
The chest press engages the muscles in the chest as well as small stabilization muscles in the shoulders. Lie back on a flat bench with a dumbbell in each hand. Extend your arms straight over your chest with palms facing forward. Slowly lower the weights until your elbows are bent at 90 degrees. Squeeze your chest muscles and press the dumbbells back up until your arms are straight. Repeat the movement for four sets of 12 reps.
Hammer Curls
Hammer curls recruit the biceps and core. Stand with your feet shoulder-width apart. Hold a dumbbell in each hand. Bend your elbows and curl the dumbbells up toward your shoulders with palms facing each other. Slowly lower the weights until your arms are completely straight. Repeat for four sets of 12 repetitions.
Skull Crushers
Skull crushers work the triceps and shoulders. Lie on a flat bench. Hold a dumbbell in each hand. Extend your arms straight above your chest with palms facing each other. Your hands, elbows and shoulders should be aligned. Keep your arms stationary and bend your elbows to 90 degrees. Press the dumbbells up until your arms are straight. Repeat for four sets of 12 reps.
Squats
Squats engage the quadriceps, hamstrings, glutes and calves. Begin standing with your feet shoulder-width apart and hands at your sides. Hold a dumbbell in each hand. Sit your hips back until your knees are bent at a 90-degree angle. Pause for one count. Press back up and return to the starting position. Repeat for four sets of 12 repetitions.
References
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- Bodybuilding: Compound Exercises
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