If your goal is to tone your body, increase your muscles mass or have more stamina, weight training with dumbbells can help you reach your goal. Dumbbells provide you with an effective way to strength train in your home or at the gym. Weight training allows your body to become toned and burn fat at a rapid pace by increasing the density of your bones and speeding up your metabolism.
Bent-Over Row with Dumbbell
Hold one dumbbell in each of your hands and stand with your feet spaced shoulder-width apart. Bend your knees slightly, lean forward at your hips and tighten your abdominal muscles. With your palms facing in, allow your arms to hang from your shoulders. Slowly lift your weights, bringing your elbows up just below shoulder-height. Slowly return the weights back to the beginning position. It is important to keep spine straight during the duration of the exercise. Perform 10 repetitions.
Triceps Extension with Dumbbell
Lie on your back, holding a dumbbell in your right hand. Bend your elbow at a 90-degree angle and point the upper part of your arm toward the ceiling. Using a slow and steady motion, straighten out your elbow, causing the dumbbell to move upward. Lower the dumbbell back to the beginning position, again using a slow, fluent motion. Repeat 10 times with each arm. If you have difficulty stabilizing the arm with the dumbbell, use your opposite hand to keep your arm in the correct position.
Single Leg Calf Presses
Sit on a weight bench with the seat positioned in the upright position. Hold a dumbbell in one of your hands and hold it to your side while placing your opposite hand on the bench to support yourself. Stand on the edge of the bench frame with one foot. As you use your free hand to balance your body, stand on your tip toe. Be sure you do not use your hand to push yourself up. Slowly lower your body back to the floor. Perform 10 reps on each leg.
French Presses
Lie flat on a weight bench while holding a dumbbell in each hand. Position the dumbbells directly above your chest and turn your palms to face each other. The dumbbells should be very close to one another, but not touching. Lock your shoulders and allow your elbows to fold, lowering the dumbbells to the sides of your head. Slowly extend your arms back to the beginning position and repeat for 10 to 15 repetitions.
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