Weight training with dumbbells is effective for developing strength and muscle size. Completing exercises with dumbbells, instead of doing the movements on machines, requires your surrounding stabilizing muscles to be recruited in order to maintain your balance and coordinate each movement. There are dumbbell exercises available to develop all of the major muscle groups in your body.
Training Schedule and Volume
Lift two to three days per week, on nonconsecutive days. The American College of Sports Medicine states that completing at least one set of eight to 12 repetitions of eight to 10 exercises each session is effective for developing your muscles. Use an appropriate weighted dumbbell that makes you become fatigued between eight to 10 repetitions.
Chest, Back and Shoulders
The major muscle groups in your upper body include your chest, shoulders, back, biceps and triceps. Dumbbell exercises for your chest include chest press and chest flys. For your shoulders, you can perform shoulder press, lateral raises and upright rows. Develop your back with rows, bent-over rows and lying rows. To complete a chest press, lie on your back on a bench with the dumbbells held at your chest level and palms facing your feet. Push the dumbbells up toward the ceiling, bringing them together at the very top. Chest flys are also done while lying on your back on a bench, but starts with your arms extended out to the side and palms facing the ceiling. Keep a slight bend in your elbows as you bring your arms together. For shoulder press, stand firmly while holding the dumbbells at your shoulders and palms facing in front of you. Push the dumbbells up toward the ceiling, bringing them together at the top. Lateral raises begin by allowing the dumbbells to hang down by your side with your palms facing your thighs. Raise your arms out to the side until they become parallel with the floor.
Biceps and Triceps
Target your biceps with bicep curls and hammer curls. For your triceps, perform lying tricep extension and overhead tricep extension. To complete bicep curls, allow the dumbbells to hang down by your sides with palms facing forward. Keep your elbows in as you bend your elbows, bringing the dumbbells up toward your shoulders. Hammer curls are done similarly, but require you to maintain your palms facing each other. Complete lying tricep extension by lying on your back on a bench, holding one single dumbbell with both hands. Hold the dumbbell in front of you with extended arms, and then bend your elbows so the dumbbells rise toward your forehead. Extend your elbows to bring the dumbbells back to the starting position. Overhead tricep extension is done standing, once again holding a single dumbbell with both hands. Hold the dumbbell over your head with extended arms. Bend your elbows to drop the dumbbell down behind your head.
Legs
The major muscle groups in your lower body are your quadriceps, glutes, hamstrings and calves. Both your glutes and quadriceps are developed with dumbbell squats and lunges. You can target your hamstrings with deadlifts and do calf raises for your calves. To complete squats, position you're feet so they're shoulder-width apart and your toes are pointed forward. Hold the dumbbells at your shoulders. Push your hips backward as you bend your knees and continue down until your thighs are parallel with the floor. For lunges, with the dumbbells held at your shoulders, take a large step forward. Once your foot is firmly planted, drop your back knee down until it nearly touches the floor and then return to the starting position. For deadlifts, place your feet shoulder-width apart and toes pointed forward. Allow the dumbbells to hang down in front of you. Keep your back straight and your head up as you push your hips back, bending forward from the waist. Keep the dumbbells close to your thighs and shins as you continue down until your back is nearly parallel with the floor. For calf raises, stand with feet shoulder-width with the dumbbells hanging down by your side. Rise up onto your toes and then control your heels back down.
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