Dumbbells are found in many gyms and fitness centers around the world. Also, dumbbell weight values are often in multiples of five so when you feel like using a heavier or lighter weight, you don't have to increase or decrease the weight drastically. Dumbbells can be used to train your upper and lower body as well as your core.
Chest and Arms
The Intense Workout website points out that an effective workout can consist entirely of dumbbell use. Important areas to target in the upper body include the chest and arms. For the chest, effective exercises include the flat bench dumbbell press and the incline dumbbell press. For the flat bench dumbbell press, lay on a bench and keep your feet on the floor. Hold the two dumbbells at each side of your chest and press them upward until your arms are straight. This exercise works outer and middle pectorals. For the incline dumbbell press, sit on an incline bench. Next, hold the weights at shoulder-level and press them upward until you've straightened your arms. The incline dumbbell press targets the upper chest. For biceps, try standing dumbbell curls and seated dumbbell curls. An effective triceps exercise is the double-arm overhead triceps extension. Sit on a bench, put both hands on the dumbbell handle and hold it behind your head. Both elbows should be bent. Slowly use your triceps to raise the dumbbell toward the ceiling. Arms should fully extend at the end of the exercise.
Shoulders and Legs
The shoulders are another key muscle group in the upper body. Perform the seated dumbbell press and shrugs to work this area. For shrugs, hold dumbbells next to your upper legs and shrug your shoulders upward toward your ears, according to the You Can Learn Series website. Slowly lower to starting position. Work your lower body with half squats and seated calf raises. With dumbbells in your hands, keep your back straight and bend your knees until your quadriceps make a nearly parallel line with the floor for half squats. Use a fitness ball or a bench for seated calf raises. Sit on the ball or bench with dumbbells resting just above your knees, according to the Sports Fitness Advisor website. Now, lift your heels off the floor, then slowly lower them.
Back and Core
The bent over two-dumbbell row is an effective back exercise, according to Bodybuilding.com. Hold a dumbbell in each hand and have a slight bend at the knees and a little bit bigger bend at the waist, but make sure to keep your back straight. The weights should be just below your knees. Slowly bring the dumbbells up to each side of your body. Then, lower the weight down to the starting point. To work your midsection and obliques, which are located on each side of your abdominals, try oblique side bends. Simply hold a dumbbell in one hand, with your other hand on your waist. Using your waist, bend to the side with the weight as far as possible. Make sure you do not move your legs at all during this exercise.
Considerations
If you want to use dumbbells frequently but do not want to purchase a gym membership, consider buying a set of dumbbells to use at home. Consult a doctor or medical professional before beginning a workout program.
References
- Intense Workout: Dumbbell Exercises
- Bodybuildingforyou.com: Dumbbell Bench Press Chest Exercise
- You Can Learn Series: Shoulder Workout, Shrug With Dumbbell
- Sports Fitness Advisor: Over 20 Dumbbell Exercises Complete With Animated Diagrams
- Bodybuilding.com: Bent Over Two-Dumbbell Row
- ShapeFit: Abs Exercises
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