Weight training with dumbbells as part of an overall exercise program is an effective way of improving strength and fitness. Dumbbells are inexpensive, easy to store and can be used at home or in a gym. Full-body dumbbell routines are efficient and work all the muscles in the body. Before starting any training program, be sure to consult with your physician or health care provider. Always perform a 10- to 15-minute warm up before resistance training. Follow your warm up with a short stretching period to increase flexibility and help prevent injury.
Sets, Reps and Rests
Strength training should be performed two to four times a week. Each exercise should be performed in a controlled manner and through the full range of motion. For general conditioning, perform each exercise for 12 to 15 repetitions for three sets with 60 to two-minute breaks between sets.
Dumbbell Bench Press
The dumbbell bench press is a compound movement that engages several muscle groups. The muscles worked include biceps, triceps, shoulders, back and upper chest muscles. Compound exercises are efficient and maximize your workout time. Proper posture and using the correct technique are important for preventing injury and working the desired muscle to its maximum potential. A workout bench or exercise ball is necessary to perform the dumbbell bench press. For an exercise ball, position your back and shoulders on the ball with feet flat on the floor. If using a bench, lie flat on the bench with your feet flat on the floor. Position the dumbbells so they are at the sides of your chest with your elbows bent. Press upward with the dumbbells until the arms are fully extended. Lower to the starting position and repeat.
Dumbbell Arnold Raise
The dumbbell Arnold raise works the front part of the shoulders. It can be done sitting or standing. Sit with your back straight and position the dumbbells in front of your shoulders with the palms facing your body. Inhale and raise the dumbbells over your head rotating the arms so that the palms are facing away from the body. Lower the dumbbells in the opposite motion and end with the palms facing in toward the body. Repeat for the desired number of repetitions.
Biceps Curls
Dumbbell biceps curls can be done standing or sitting. Stand with your feet shoulder-width apart, your back straight and arms at the sides holding dumbbells, palms facing the body. Raise one dumbbell and rotate the forearm until the forearm is vertical and the dumbbell faces the shoulder. Lower and repeat with the other arm. This exercise can be done alternating arms or working both arms at the same time. Remember to inhale on the up position and to breathe naturally.
Dumbbell Lunges
Dumbbell lunges work the quadriceps, hamstrings and the glutes. Stand while holding the dumbbells at your sides. Lunge forward with the right leg landing on the heel, then the forefoot. Lower your body by flexing the knee and hip. Make sure your knee does not extend beyond your foot as this puts extra pressure on the knee. Return and repeat with the left leg. Alternate your legs for the proper number of repetitions.
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