• You're all caught up!

The Best Ways to Use 10 lb Dumbbells

author image Riana Rohmann
Riana Rohmann has been working for the Marine Corps doing physical training and writing fitness articles since 2008. She holds personal trainer and advanced health and fitness specialist certifications from the American Council on Exercise and a Bachelor of Science in kinesiology and exercise physiology from California State University-San Marcos.
The Best Ways to Use 10 lb Dumbbells
A row of weights in a gym. Photo Credit Comstock/Stockbyte/Getty Images

Target every part of your body with exercises using 10-pound dumbbells. Depending on your fitness status, however, 10-pound dumbbells may be too heavy or too light. The National Strength and Conditioning Association recommends choosing a weight that fatigues your muscles in 12 to 15 repetitions for general toning. If your goal is building strength, you need to increase the weight to fatigue your muscles by six to 10 repetitions. In general, 10-pound dumbbells are a good starting weight for most people. Talk to your doctor before starting any new exercise program.

Squat with Shoulder Press

Grasp the dumbbells in each hand and bring your arms up so the dumbbells are on either side of your head, palms facing forward. Stand with feet shoulder-width apart. Squat down until your thighs are horizontal with the floor, keeping your weight on your heels, and push your hips back so your knees stay behind your toes. Stand back up while simultaneously pressing the dumbbells up over head. Lower the dumbbells back down to finish in the starting position.

You Might Also Like

Lunge with Bicep Curl

Hold dumbbells in each hand with arms down and palms facing forward. Take a large step forward with your right leg and lunge, but keep your right knee behind your toes. Lower your left knee behind you so it almost touches the ground. As you lower, curl the barbells up toward your shoulders to work your biceps. Stand back up, bring your left leg forward and lower the dumbbells. Repeat for the other leg.

Reverse Flys

Stand with your feet shoulder-width apart and grasp the dumbbells in each hand. Shift your weight to your heels and bend over at the hips about 45 degrees, keeping your back straight or slightly arched. Let your arms hang down with palms facing each other. Keeping your arms mostly straight, but not locked out, open them laterally and squeeze your shoulder blades together to work your back muscles. Slowly lower and return to the starting position.

Chest Press

Lay with your back on the floor, knees bent and feet flat on the ground. Position your arms so your forearms are straight up in the air, palms forward holding the weights with your elbows resting on the ground. Press the dumbbells up so they meet in the middle over your chest. Hold for a second, and slowly lower them back down so your elbows lightly touch the ground, and repeat. For added difficulty, try alternating one arm at a time while the other remains straight in the air.

Abdominal Twist

Sit on the ground with knees bent, feet flat on the ground, holding one weight with both hands. Lean back about 45 degrees and rotate your torso while simultaneously trying to tap the weight on the ground toward the rotating side. Move quickly but smoothly through each rotation.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media