Dumbbells are a versatile piece of equipment because you can use them for a total body workout anywhere. Exercises can be combined so that legs and upper body are used in the same exercise, thus improving the effectiveness of your workout without added time. The National Strength and Conditioning Association recommends working out your total body at least two days per week on non-consecutive days. Talk to your doctor before beginning any new exercise routine. If you are a beginner, start with a light weight, doing about 15 to 20 repetitions to assess your base strength. Once you feel proficient, increase the weight to do three sets of each exercise for eight to 15 repetitions.
Lying Chest Press
Lie on your back, knees bent and feet flat on the floor. Grasp the dumbbells in your hands with forearms up, palms forward and elbows touching the floor. Lift the dumbbells up and bring them together over your chest. Slowly lower them back down so your elbows lightly touch the floor.
Shoulder Press with Squat
Stand with your feet shoulder-width apart and grasp dumbbells in each hand. Lift the dumbbells so they are at shoulder level with elbows pointing toward the floor and palms facing forward. Execute a squat by bending your knees, keeping your weight on your heels and pushing your hips back so that your knees stay behind your toes. Stand back up and press the dumbbells overhead. Slowly lower dumbbells back to shoulder level and start the squat again.
Lateral Raise with Lunge
Stand and hold a dumbbell in each hand down at your sides, palms facing your body. Take a large step forward with your right leg, keeping your weight on your heels, and bend both knees to execute a lunge. During the downward motion of the lunge, raise the dumbbells straight out to the side, finishing with them at shoulder level. Lower the dumbbells back down to your side while pushing off your right foot and stepping forward with your left to finish back in a stand.
Pushup with Dumbbell Row
Start this exercise in a pushup position, with your hands holding dumbbells instead of being flat on the floor. Start with your feet shoulder-width apart for balance. Execute a pushup by bending your elbows and lowering your body to the floor. Extend your elbows and finish in the starting position. Shift your body weight slightly over to your right hand and foot and lift the left dumbbell off the floor, bending your elbow up toward your hip. Straighten your arm and place the dumbbell back on the ground. Do another pushup and repeat with the opposite arm.
Bicep Curl
Stand holding a dumbbell in each hand. With palms facing forward, bend the elbows and curl the dumbbells up toward your shoulders. Slowly lower them back down. Make this exercise a hammer curl by keeping your palms facing your body and executing a curl. Do not allow your arms to swing to use momentum to curl the dumbbell.
Overhead Triceps Extension
Grasp one dumbbell in both hands over your head, with the dumbbell perpendicular to the floor. Slowly bend your arms to lower the dumbbell behind your head, but elbows remain pointing upward. Squeeze your triceps, straighten your arms and lift the weight back to starting position above your head.
References
- American Council on Exercise: Exercise Library
- Sport Fitness Advisor: Over 20 Exercises Complete with Animated Diagrams
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Baechel, Thomas R. and Earle, Roger W. 2008.
Member Comments