The President's Council on Physical Fitness and Sports Fitness Fundamentals states that the average person needs at least two 20-minute sessions of muscle strengthening exercises and at least three 30-minute sessions of muscular endurance exercises per week to maintain a minimum level of fitness. Dumbbell exercise and routines are effective in maintaining healthy muscles.
Bicep Routine
A well rounded bicep routine uses several different exercises. The most basic bicep exercise is a forward grip bicep curl with dumbbells. It is performed by holding a dumbbell in each hand. To start, extend your arms downward with your palms facing forward. Keep your arms close to your body as you slowly bend your elbows bringing your hands upwards towards your shoulders. Perform the same exercise with you palms facing each other. This type variation is known as a hammer curl. Either can be performed seated or standing.
Another exercise for your routine is a bicep curl with a rotation. Start the curl with your arms extended downward and your palms facing behind you. Then as you bend your elbows, rotate your wrists 180 degrees. Your palms should be facing your body at the top. This exercise is best performed standing.
Legs Routine
Squats and lunges are two different dumbbell exercises in a leg routine. To perform a squat with dumbbells, stand with your legs shoulder width apart. Hold a dumbbell in each hand at the top of your shoulders. Slowly push your hips and buttocks behind you as you bend your knees and lower your upper body. Bend your knees within your comfort and at maximum 90 degrees. Keep your knees from moving beyond your toes and your back straight. Squats target your upper leg muscles, your hips area, your core and balance.
Lunges are very similar to squats. They work the same muscles with a little more emphasis on balance and core muscles. A lunge is basically a one legged squat. Start with you legs about shoulder width apart. Take a large step forward with your left leg. Then push your hips behind you as you bend both knees lowering your body. Keep your font knee behind your toes and your back straight. You can hold the dumbbells at your shoulders or with your arms extended down and the weights on each sides of your forward leg.
Chest Routine
A dumbbell chest fly and a dumbbell chest press will work different parts of your chest muscles. The chest press is a pushing motion and the fly is more of a squeezing motion. To perform a dumbbell chest press lay flat on a bench. Grab a dumbbell in each hand. Set your arms up by bending your elbows and shoulders 90 degrees. Your elbows should not be lower then the bench and straight out to the sides from your shoulder. Slowly press the weights straight up extending your arms fully without locking your elbows. Slowly bend your elbows to lower your arms to the starting position.
To perform a chest fly, lay on a bench with a dumbbell in each hand. Rotate your wrists so that your palms are facing each other. Slowly extend your arms out to the side, maintaining a slight bend in your elbows. Your palms should be angled up and in towards your body. Next squeeze your arms together above your body as you begin to fully extend your arms. Slowly lower your arms down until your upper arm is even with your shoulders and your elbows are slightly bent.
Back Routine
The American Council on Exercise lists the one-arm dumbbell row as an intermediate exercise that primarily targets the latissimus dorsi and rhomboid muscles in the back. It also works the various other muscles in your back, arms and core. To perform the row, kneel with your left leg on a bench and lean on your left arm directly under your shoulder. Maintain a slight bend in your left elbow and a 90 degree bend in your left knee and hip. Create a flat table like top with your back by slightly bending your right knee and right foot flat on the ground. With a dumbbell in your right hand, slowly bend your elbow and pull it toward the ceiling. Lower your arm back down fully extending your elbow, without locking it.
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