Dumbbells can be used to target many different muscle groups simply by alternating the position or the body, the arm or the dumbbell itself. With dumbbells, you simply do not have to worry about an expensive weight machine not fitting your body and causing injury. Some dumbbell exercises cause you to lift the dumbbell above your head and back down to target your shoulders or triceps.
Triceps Extensions
To perform the two-armed triceps extension, stand with your feet shoulder width apart. Hold the dumbbell with both hands behind your head, with your upper arms positioned straight up toward the ceiling. Raise the dumbbell above your head by bending your elbows and straightening your arm. Bring the dumbbell back down. You can do this same exercise with one arm. Make sure to keep your upper arm still and firm throughout the exercise.
Palms-In Shoulder Press
According to DumbbellExercises.com, a palms-in shoulder press is an excellent workout for your shoulders. Stand with your feet shoulder length apart or sit in a chair with your back supported. Hold the dumbbells at shoulder level with your palms facing in toward your body. Lift the dumbbells up until your arms are straight and above your head. Bring them back down and repeat. You can alter this exercise by only lifting one dumbbell at a time and alternating between the two. You can perform this exercise with your palms facing out, which is called a shoulder press.
Straight-Arm Front Deltoid Raise
To perform this dumbbell exercise, stand with your legs shoulder length apart. Hold a dumbbell in each hand, with your arms straight down. The dumbbells should be resting in front of your thighs. Raise the dumbbells to shoulder level while keeping your arms extended, then raise them above your head and straight up toward the ceiling. Pause before lowering your arms.
Push Press
For a push press, you want to begin by standing with your knees bent. Hold the dumbbells just above your shoulders, with your palms facing toward each other. Exhale while straightening your legs and pushing the dumbbells up until your arms are straight. Lower your arms and bend your knees to return to starting position. Repeat.
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