It's time to take your workout to the next level. If you are new to weightlifting or you need a little more of a challenge to your workouts, then it is time to add dumbbells to your routine. Dumbbells can help you focus on certain muscle groups and give your body more tone and definition. There are several different exercises you can try that are great for beginners.
Single Arm Dumbbell Pull
You will need a lightweight dumbbell and a chair for the single arm dumbbell pull. Start with your knees slightly bent and one hand on the front of a chair, supporting you. Grab your dumbbell with the other hand and extend it toward the floor. While keeping your upper body almost parallel to the floor, pull the dumbbell up until your elbow is raised just slightly above your body. Your elbow should be bent at a 90-degree angle. Hold the position for a second and then slowly lower the dumbbell back down again. Repeat the exercise eight to 10 times. Switch sides and repeat.
Basic Squat Press
For the basic squat press, stand up straight with your feet flat on the floor and about shoulder-width apart. While holding a dumbbell in each hand at your sides, slowly lower your body by bending at the knees. Keep your back straight and your arms locked at your sides. Lower yourself until you are almost in the sitting position, while keeping the dumbbells at your sides. Hold for a second and then slowly raise yourself back up to the standing position. Repeat this exercise eight to 10 times.
Bench Press
For the bench press, you will need a sturdy exercise bench and a pair of dumbbells. With a dumbbell in each hand, lie flat on the bench on your back. Hold the dumbbells at your chest with your palms facing toward your feet and your elbows bent at a 90-degree angle. Slowly press the weights straight up above your chest and towards each other in a triangle shape until your arms are almost fully extended. Hold for a second and then slowly lower the dumbbells back to the starting position. Repeat eight to 10 times and rest in between sets.
Seated Shoulder Press
The seated shoulder press will also require an exercise bench or chair and a pair of dumbbells. Sit on the edge of the bench with your feet flat on the ground about shoulder-width apart. Grab a dumbbell in each hand and hold them up over your shoulders at about the height of your ears. Your arms should be at 90-degree angles, with your elbows pointed to the left and right. Keep your back straight and slowly press the dumbbells straight up above your head. Keep your motion steady. Hold for a second and then slowly lower the weights back to the starting position. Repeat eight to 10 times.
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