Dumbbells are a great way to target and tone the muscles. Dumbbells, which are a form of free weights, do not limit your range of motion unlike weight machines. Whether you are seeking to build strength, mass, or endurance, dumbbells provide a variety of exercises to accomplish your fitness goals. Proper instruction in using dumbbells is key to preventing injury and achieving what you want in a workout.
Step 1
Decide which muscle or muscle groups you want to target. The major muscles include the chest, back, legs, butt, arms, shoulders, and abdominals.
Step 2
Select a dumbbell exercise to target the particular muscle you have selected. Some websites like ExRx.net and dumbbell-exercises.com offer many exercises utilizing dumbbells. Some dumbbell exercises include dumbbell fly for the chest, hammer curl for the biceps, and bent-over row for the back.
Step 3
Select an appropriate dumbbell weight for the selected exercise. How much weight to use depends on what your goal is. If you want to work on muscle endurance, focus on using a lighter weight that you can repeatedly lift 15 to 20 times. If muscle strengthening is your goal, then choose a heavier weight that you can lift fewer than 8 repetitions. The American College of Sports Medicine recommends 1 to 3 sets of 8 to 12 repetitions, which is a combination of strengthening and endurance training. The goal is to go to muscle failure or fatigue the muscle within the recommended range.
Step 4
Perform the selected exercise using proper form and technique. Injury can occur if an exercise is not executed in a proper manner or you could end up working another muscle that you were not intending to target. Watch your posture and take the necessary rest between sets if you are doing multiple sets.
Step 5
After working out with dumbbells, stretch the muscle that has been worked. The American College of Sports Medicine recommends stretching to a point of mild discomfort and holding the stretch for 10 to 30 seconds.
Tips and Warnings
- Be especially careful when picking up dumbbells from the floor and returning them back after your workout because risk of injury is higher.
- Please consult your doctor before doing any dumbbell exercises.
Things You'll Need
- Pair of dumbbells
- Comfortable, non-restrictive workout attire
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