Switch up your strength training routine from strength machines to dumbbell exercises. Free weights help engage core muscles and are effective in helping correct muscular imbalances. Adding dumbbell exercises to your strength training routine will help provide creativity and prevent boredom. Strength train different muscle groups on non-consecutive days and consult with a doctor before beginning any exercise program.
Arnold Press
Sit on a chair or low back bench with your back straight and chest up. Engage the abdominal muscles and hold a dumbbell in each hand with your palms facing your shoulders. Keep your elbows down and the dumbbells shoulder level. Slowly press the weights overhead while turning your wrists out. Your palms should be facing the opposite direction at the top of the movement. Hold for three counts and exhale. Slowly lower the dumbbells to the start position. Complete with three sets of 10 repetitions.
Bent Over Lateral Raise
Sit at the short edge of a flat bench, holding a dumbbell in each hand. Keep your back flat and lean forward with your arms in line with your shoulders and a dumbbell next to each foot. Slowly lift both arms out to the sides, squeeze your shoulder blades and exhale. Lower the arms back to starting position and inhale. Complete with three sets of 10 repetitions.
Life Rotation
This exercise will help strengthen shoulders, arms, core and legs. Stand with your feet slightly wider than shoulder width apart and keep your feet flat on the floor. Hold a dumbbell in front of you with both hands and engage your abdominal muscles. Hold the dumbbell up with both arms extended in front of the left shoulder. Hinge your hips back and squat down, pressing your heels into the floor. Twist your torso to the right side and slowly bring the dumbbell down toward the side of your right knee as if picking up an object from the floor. Hold for three counts and return to the start position. When you stand up, squeeze your thigh muscles. Complete this exercise with three sets of 10 reps on each side.
Single Leg Squat
Stand with a flat bench two to three feet behind you. Hold a dumbbell in both hands, extend the right leg behind you and place your foot on top of the bench. Keep your hands down with each dumbbell at your hips. Keeping your back straight and chest up, engage your abs and lower your hips until the standing leg is bent at 90 degrees. Do not allow your knee to go past your toes. Hold for three counts and exhale. Slowly return to the start position and complete with three sets of 10 reps on each leg.
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