Working out with dumbbells at home is more convenient and less expensive than joining a gym. A quality set of adjustable dumbbells costs less than a yearly membership at a typical gym and is a one-time expense. Dumbbells are easy to store and do not require a lot of space to use. If you do not have a spotter when you work out, dumbbells are safer than barbells because you can drop the weights at your sides if you fail on a lift.
Shoulder Press
Use a weight bench with back support or an incline bench that you can adjust into an upright position. Hold a dumbbell in each hand with your palms facing each other and the ends of the dumbbells resting on your thighs. Use your thigh to push the dumbbell up as you pull up and rotate your arm to position the weight near your shoulder with the palm facing out. Repeat the process to set up the other dumbbell. This is your starting position for the shoulder press. Extend your arms to raise the weights until you can tap them together above your head, then lower the weights to the starting position. To reduce the risk of injury, keep your head aligned with your back and behind the weights throughout the entire movement. Use light dumbbells for this exercise if you have a history of shoulder or neck problems.
Bent-over Row
Bent-over rows work your back, biceps, shoulders and lats to give you a full upper body workout in minutes. Use an overhand grip to hold a dumbbell in each hand and bend over at the waist. Make sure your back is flat and almost parallel to the floor and your arms are hanging in a straight line under you. Pull the weights up until they touch your upper body, then return to the starting position. Concentrate on keeping your body still and using your arms and back muscles to raise the dumbbells.
Squat
Hold a dumbbell next to each hip with your palms facing toward your body. Stand with your feet shoulder-width apart and your head and back perpendicular to the floor. Bend your knees to lower your body until your thighs are parallel to the floor. To reduce the risk of injury, keep your knees in line with or slightly behind your toes. Drive your heels into the floor and stand up straight to lift the weights.
Member Comments