Dumbbells are basic pieces of free weight strength-training equipment that come in a variety of weights, ranging from 2.5 lbs. to more than 100 lbs. The design of the dumbbells allows you to use them in pairs with one in each hand or one at a time in a wide variety of exercises for the upper or lower body. Dumbbell exercise routines are an essential component to a fitness program. You can use them to develop strength, muscle mass, power and endurance.
Chest
Dumbbell exercise routines are effective for developing chest strength and definition by recruiting smaller stabilizing muscle groups around the chest, along with the major chest, or pectoral, muscles. A sample dumbbell chest routine includes the dumbbell press and dumbbell flyes on a flat, incline and decline bench. Start with four sets of eight to 12 repetitions on the dumbbell press exercises and finish with two sets of the dumbbell flyes. Perform the workout once or twice weekly along with other dumbbell routines for a complete upper body workout.
Legs
Basic lower body dumbbell exercises include the squat, stationary and side lunges and toe raise, but they can be advanced to meet any fitness level. A sample lower-body dumbbell exercise routine targets the upper, lower and inner thigh muscles, along with the calf muscles, says Dumbbell-Exercises.com. Perform every exercise while holding a dumbbell in each hand. Start by performing four sets of 10 repetitions of squats. Perform another four sets of 10 repetitions on each lunge and finish with two sets of 20 repetitions on toe raises to build the calf muscles.
Back
Dumbbell back exercises complement the chest workout routine to promote muscle balance and strength levels. A dumbbell exercise routine for the back includes deadlifts, single-arm rows and lying, bent-over rows, says Sports Fitness Advisor. Start by performing the deadlifts, holding two dumbbells for three sets of 10 repetitions, and move on to the single-arm rows for two sets of 10 repetitions, holding only one dumbbell. Finish the exercise routine with two sets of 10 repetitions of lying bent-over rows as you hold two dumbbells and lie face-down on an incline bench.
Circuit
Dumbbell circuit training, or a dumbbell complex, is an effective exercise routine to improve total body strength and endurance while building overall fitness. For the dumbbell complex, perform as many rounds as possible in 20 minutes, says CrossFit by Overload. Start with 10 repetitions of a single-arm hang power snatch, followed by 15 dumbbell swings and 20 steps of walking lunges. The goal of the workout is to perform as many rounds as possible while focusing on form and technique for every repetition.
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