Working out with dumbbells is a fun way to exercise and carries many advantages when compared to machine exercises. Dumbbells are relatively inexpensive and are an ideal addition to any home gym. Training with dumbbells helps strengthen secondary muscle groups and increases core strength while targeting primary muscles. If you would like to vary your exercise routine, give dumbbells a try.
Chest Routine
The bench press is a standard chest exercise that is effective when performed with dumbbells. Inclined bench presses will target the upper portion of the chest, while declined bench presses will isolate the lower pectoral muscles. Add in a few sets of lying flies to hit the inner and outer chest.
Arms
Alternated bicep curls target the bicep muscles and are performed in both the seated and standing position. Isolate the triceps using seated tricep extensions or tricep kickbacks. Wrist curls work the forearm muscles and are effective when done in the palm-up or palm-down position.
Shoulders
Use the seated military press to target the top portion of the shoulder. Front raises also isolate the front and top part of the shoulder. Try rear deltoid raises to train the back of the shoulder and front deltoid raises for the anterior deltoids.
Back
Traditional back exercises such as rows are also effective when performed with dumbbells. One-arm dumbbell rows are best done kneeling on a bench, while standing rows are ideally performed with a wide stance and a dumbbell in each hand. Try dumbbell deadlifts to target the lower back muscles.
Abdominals
Hold a dumbbell close to the chest while performing standard crunches to increase resistance and target the abdominal muscles. Target the obliques using dumbbell side bends.
Legs
Dumbbell squats target the quadriceps and hamstrings. Hold a single dumbbell with both hands positioned between the legs, or use two dumbbells held at each side to perform this exercise. Try side lunges to target the inner thighs and use dumbbell calf raises to strengthen the calf muscles.
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