You don't need fancy gym equipment to get a good workout. With three sets of dumbbells in light, moderate and heavy weights, you can perform a routine to build strength, increase muscle mass and endurance and shed body fat. Dumbbells are useful because they help build strength equally on both sides of the body, they utilize accessory muscles and they challenge your core when performing exercises in a standing position. To build strength and mass, lift heavier weight for six to 10 repetitions. To build muscular endurance and tone, use lighter weight and perform between 12 to 15 repetitions.
Arms
Use light- and moderate-weight dumbbells to perform arm workouts. Perform three to four sets of each exercise and choose the number of repetitions based on your fitness goals. Hammer curls strengthen the biceps muscle in the front of the arm. When performing the exercise, remember to begin with the palms turned in facing the body. Maintain that position throughout the exercise. Triceps kickbacks strengthen the entire triceps group at the back of the arm. When performing kickbacks, remember to squeeze the muscle at the top of the contraction and hold the position for two to three seconds.
Chest & Back
Use moderate weight to strengthen the chest and back. Dumbbell presses strengthen the pectoral and anterior deltoid muscles. Perform the exercise on the floor or using a workout bench. Remember to contract the chest muscles at the top of the movement to focus the effort on the sternal head of the pectoralis muscle. This exercise is different from the chest press because it allows greater range of motion. Bent-over rows strengthen the latissimus dorsi, teres major and posterior deltoid muscles of the back. Remember to work through full range of motion and contract the primary and secondary muscles at the top of each movement.
Shoulders
The smaller muscles of the shoulder require a lighter pair of dumbbells. The shoulder press and lateral raise strengthen the deltoid muscles in the shoulder.
The shoulder press mainly works the middle deltoid, trapezius and serratus anterior. Perform the shoulder press in a chair that provides back support if possible. Keep the back straight during the entire movement and never allow the dumbbells to drop below shoulder level. Lateral raises mainly strengthen the middle deltoid muscle in the shoulder. Use a very light pair of dumbbells to perform this exercise and lift for 10 to 12 repetitions.
Legs
The lower body is comprised of several muscle groups. Working with heavier weights helps men build muscle and gain strength. Women can use this same technique to shed fat in the legs, hips and thighs and increase the metabolism.
Squats strengthen the glutes and quadriceps muscles of the legs. Women can work with moderate weights and perform sets of 10 to 15 repetitions for best results. Deadlifts not only strengthen the glutes and hamstrings but also the lower back. Move through full range of motion when executing this exercise and use moderate weight.
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006.
- "Fitness and Health 5th edition"; Brian J. Sharkey; 2002
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