A 20-lb. dumbbell is light to some and heavy to others. Depending on your current fitness levels, you might find this weight moderate. When it comes to using this free weight, you actually have multiple exercise options. Even if you consider this weight light, you can use it for a warmup set. Regardless of the exercise you do, strict form is of utmost importance.
Overhead Triceps Extensions
The overhead triceps extension works the three-part triceps muscles on the back of the upper arms. This exercise requires both hands holding onto the dumbbell at the same time. You have the option of doing this exercise from a standing or seated position. By sitting on a stability ball, you will increase the balance challenge. Start with your butt planted on the ball, knees bent and feet flat on the floor. Hold the dumbbell straight over your head with your hands overlapped on the underside of one weighted end. Keeping your upper arms straight and abs tight, lower the dumbbell behind your head by bending your elbows. Steadily push the weight back up and repeat.
Sumo Squats
A sumo, or plie, squat works the inner thighs and glutes. What separates this exercise from a regular squat is the position of your legs. Begin by standing with your feet spaced wide apart and toes turned out to your sides. While holding the dumbbell vertically between your thighs, lower yourself down by bending your knees. Once your thighs parallel the floor, rise back up and repeat. Make sure to keep your abs tight and back straight throughout.
Lunge with Twist
A lunge with twist works the core, butt and thighs at the same time. This exercise is often performed with a medicine ball or weight plate, but you can also use a 20-lb. dumbbell. Start with your feet hip-width apart and your hands grasping the ends of the dumbbell. At this point, the weight should be in front of your stomach with your elbows bent 90 degrees. Keeping your back straight and abs tight, step forward with your right foot and lower yourself down by bending both knees. As you do this, twist your torso to your right as far as possible. Twist back to center, stand back up and repeat the whole sequence with your left leg. Continue to alternate with each lunge.
Russian Twist
A Russian twist works the abdominal area from a face-up position on the floor. Lie on your back with your knees bent, feet flat on the floor and hands wrapped around the dumbbell with your arms fully extended above your body. Steadily lift your torso up until it is about 45 degrees to the floor. Keeping your back as straight as possible, rotate your hips and move the dumbbell to your right side. Hold for a second, then twist to your left side. Continue to alternate back and forth in a controlled motion.
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