Dumbbell exercises add a challenge to your workout routines by isolating the specific muscles associated with the lifting motions. This causes microtears in your muscles, which promotes muscle growth and strengthening as you rest and recover from an intense workout. Avoid using dumbbells that are too heavy for you, because you can cause long-term injury, such as muscle tears and ligament damage, to your arms and shoulder muscles.
Stability Ball Overhead Triceps Extension
The stability ball overhead triceps extension works your triceps while using your shoulders and abdominals as stabilizers. Sit on a stability ball with both feet firmly placed on the floor. Hold a dumbbell with both hands wrapped around the handle behind your head, with your elbows pointing toward the ceiling.
Engage your core to stabilize your spine, exhale, and lift the dumbbell overhead, extending but not locking your elbows until your hands are directly above your head and your arms are vertical to the floor. Keep both feet on the floor, and press your hips toward the ceiling to maintain stability throughout the entire movement. Hold this position briefly, inhale, and slowly lower the weight, letting your elbow bend in a controlled manner without moving your upper arms. Continue bending until you reach a 90-degree angle and return to starting position. Perform two to three sets of five to 10 repetitions.
Seated Dumbbell Press
The seated dumbbell press works your anterior and posterior deltoids while using your trapezius and abdominals as stabilizers. Grasp a dumbbell in each hands, and sit on an exercise bench with your back against a back rest, aligning your shoulders with your head and placing your feet firmly on the floor.
Exhale and slowly press the dumbbells upward, engaging your core to stabilize your spine. Continue pressing until your arms are fully extended. Avoid locking your elbows or arching your back, and keep your buttocks and back in contact with the bench. Hold this position briefly, and slowly lower the dumbbells back to starting position by bending your elbows, contracting your latissimus dorsi in the process. Perform two to three sets of five to 10 repetitions.
Dumbbell Bench Press
The dumbbell press works your biceps and pectoral muscles while using your posterior deltoids as stabilizers. Lie flat on your back on an exercise bench with a dumbbell in each hand slightly above your chest, keeping your elbows near your armpits.
Inhale and slowly press the dumbbells upward, keeping your back and legs in contact with the bench and your feet flat on the floor. Continue lifting until your arms are fully extended, and avoid locking your elbows. Hold this position briefly and lower the dumbbells back to chest level. Avoid bouncing the weights off your chest -- they should make gentle contact with your pectorals. Perform two to three sets of five to 10 repetitions.
Dumbbell Preacher Curl
The dumbbell preacher curl exercise works your biceps and wrist flexors while using your anterior and medial deltoids as muscle stabilizers. Sit or stand with your triceps and forearm resting on an inclined exercise bench, and hold a dumbbell with your palm up.
Engage your core to stabilize your spine, exhale, and slowly curl the dumbbell toward your body, keeping a straight back and your hips in neutral position. Continue raising the dumbbell until your elbow is fully flexed, and hold this position briefly. Inhale and slowly lower the dumbbell back to starting position. Perform two to three sets of five to 10 repetitions on each arm.
Member Comments