Dumbbell exercises allow for a full-body lifting routine and create functionality and versatility. Standing exercises with dumbbells recruit muscle groups that force you to engage you core muscles and force you to balance and allow for more range of movement. Increased strength of muscles, bones and connective tissues are a few benefits of lifting weights. Dumbbells are low-cost, available in numerous weights, sizes and can easily be stored.
Safety
Proper technique is important while lifting dumbbells. Lifting with a lighter weight to start will help you focus on proper form. Lifting incorrectly or with too much weight to begin with can cause injury and delay your progress of strength training. If you are standing performing exercises, make sure your feet are hip-width apart with a slight bend in your knees. Never hold your breath while lifting weights and use slow and controlled movements. Abruptly dropping dumbbells can cause injury and use a spotter if you are performing bench-pressing exercises.
Selecting Weight
Select a weight where you can safely lift two to three sets of 10 to 12 repetitions. Repetitions are the number of times you lift the dumbbells through the entire motion. Sets are the number of times you complete the repetitions. Your starting dumbbell weight should be heavy enough so your muscles feel fatigued at the end of your final set. If you cannot complete the first set, decrease your weight until you are able to complete the set. Eventually, you will gain strength and when you feel like you need more of a challenge you can add 5 to 10 percent more weight.
Lower Body
Stronger thighs, calves, buttocks and hips can help you with daily activities and better balance. To strengthen your buttocks, hips and thighs use dumbbells to add more resistance and complete squats, lunges and dead lifts. Calf raises with dumbbells will develop muscles in your lower leg.
Upper Body
Your chest, back, shoulders, and arm muscles can be strengthened using dumbbells. Strengthening your chest muscles includes exercises such as the chest press, chest fly and incline chest press. Upright rows, bent-over rows and lat-pulldowns are all great exercise to add more muscle to your back. Shoulder strengthening exercises include the overhead shoulder press, vertical flies and frontal raises. Bicep curls and triceps extensions can strengthen your bicep and triceps muscles within your upper arm. All upper body exercises should be completed with a slight bend in your elbows. Adding dumbbells to your abdominal exercises can add more resistance to strengthen your core.
References
- ACE Personal Trainer Manual The Ultimate Resource for Fitness Professionals; 3rd Edition; 2003
- "ACE's Essentials of Exercise Science for Fitness Professionals"; Cedric X. Bryant and Daniel J. Green; 2010
- ACE: Strength Training 101
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