Strength training with dumbbells can help you get lean and strong at the same time by increasing muscle size and definition, which also increases your metabolism. Dumbbell training is easy to learn for many people because of the balanced weight. It allows you to perform isolation exercises that train one muscle group or integration training that works more than one body part in different directions, according to the National Academy of Sports Medicine.
Dumbbell Squat Press
Step 1
Stand with your legs about shoulder-width apart and hold a 25-pound dumbbell in each hand with your elbows close to the center of your body.
Step 2
Squat as low as you can while keeping your torso upright. Do not hunch your back.
Step 3
Exhale and stand, bracing your abs to prevent your spine from losing its form. Press the dumbbells overhead as you stand.
Step 4
Lower the weights to your shoulders and squat again. Perform three sets of 10 to 12 reps.
Dumbbell Chest Press
Step 1
Lie on a weight bench with your feet on the ground and hold a 30-pound dumbbell in each hand. Extend your arms over your chest so your knuckles are pointing toward you.
Step 2
Lower the weights toward your chest near your armpits, with your elbows out to your sides, at a rate of three seconds.
Step 3
Exhale and push the dumbbells over your chest at a rate of one second. Perform three sets of 10 to 12 reps.
Bent-Over Row
Step 1
Hold a 30-pound dumbbell in each hand by your sides and stand with your legs about hip-distance apart and your feet pointing forward. Bend your legs slightly and your torso forward at your waist at about 30 to 45 degrees. Do not round your spine.
Step 2
Bring your arms below your chest with arms extended. Exhale and brace your abs to pull the dumbbells toward your body near your chest with your elbows by your sides.
Step 3
Lower the weights back to the starting position at a rate of three seconds. Perform three sets of 10 to 12 reps.
Tips and Warnings
- You can change your workout by using one dumbbell instead of two or alternating your arm movements in some exercises, such as lifting one weight up while the other weight goes down, says Juan Carlos Santana, director of the Institute of Human Performance and author of "Essence of Program Design." Lifting with one dumbbell doubles your workout effort and time, which burns more calories. It also helps you determine if one side of your body is stronger than the other.
Things You'll Need
- 25-pound dumbbells, 2
- 30-pound dumbbells, 2
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Essence of Program Design"; Juan Carlos Santana; 2004
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