Dumbbells are an essential tool for many bodybuilders and physical fitness professionals. Not only are dumbbells portable and relatively inexpensive compared with other strength-training equipment, dumbbells also make numerous strength-training exercises for multiple muscle groups possible. In addition, dumbbells allow you to utilize secondary muscles when weightlifting to work more muscles and give your body even definition. With dumbbells, it is possible to train your upper and lower body as well as your abdominal muscles.
Arm and Shoulder Exercises
Biceps, triceps and shoulder exercises may be completed with a single dumbbell by performing alternating sets. Biceps curls, hammer curls, concentration curls, preacher curls, triceps kickbacks and triceps extensions may be performed with a dumbbell through alternating sets between your left and right arm. To work your shoulders with a single dumbbell, perform alternating arm sets of front raises, military presses, bent-over rear deltoids raises and lateral raises.
Back and Chest Exercises
Like arm and shoulder exercises, several back and chest exercises are possible with only a dumbbell. For your back, begin with a single-dumbbell stiff-legged deadlift. For this exercise, instead of holding a dumbbell in each hand or grasping a barbell, hold one dumbbell with both hands. Move on to bent-over rows and kneeling one-arm rows, alternating arms between sets. For your chest, alternate arms with a dumbbell bench press and inclined and declined chest press. Finish your upper body workout with alternating-arm lying and inclined chest flies.
Abdominal Exercises
For strengthening your mid-section, hold a weight between your feet and perform vertical crunches, in which you lie on your back with your legs and feet in the air and push your feet toward the ceiling. Perform traditional crunches while holding a dumbbell at your chest with both hands. Side bends while holding a dumbbell creates more resistance to strengthen your obliques. Hold a dumbbell in your left hand and bend to the left for a set, then switch sides. Straight-arm abdominal rolls are also performed with a dumbbell. Lie on the floor while holding a dumbbell in your left hand with your arm outstretched perpendicular with the floor. Roll your legs and torso to the right and back again while keeping your left arm immobile. Alternate arms after each set.
Lower Body Exercises
It is also possible to work your lower body with just one dumbbell. Traditional squats, hack squats and sumo squats may all be performed while holding a dumbbell with both hands. For traditional and sumo squats, hold the dumbbell between the front of your legs. With hack squats, hold the dumbbell behind your back with both hands.
Leg extensions may also be performed with a dumbbell. Sit on the edge of a chair or weight bench, hold the dumbbell between your feet and stretch your legs out straight in front of you. Or, lie on your stomach and hold a dumbbell between your feet and bring the dumbbell toward your buttocks by bending your legs to perform a leg curl.
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