Dumbbell training helps you develop muscle definition and full-body strength by using different lifting techniques. These exercises involve your lower body and your upper body to create fluid movement, strength and power. You can perform most exercises with two dumbbells or just one. The National Academy of Sports Medicine recommends that you perform three non-consecutive days of weight lifting for six to eight weeks to see significant results. Perform other activities -- like hiking, swimming, corrective exercises and yoga -- on days that you do not lift weights. Consult with your doctor before starting any exercise program.
Squat, Curl and Press
Step 1
Stand with your legs shoulder-width apart and hold a 25-pound dumbbell in each hand by your sides.
Step 2
Squat as low as you can while keeping your torso upright and your knees and feet pointing forward.
Step 3
Stand straight up and curl the weights to your shoulders, pressing them up over your head in one fluid motion. Hold the end position for one second.
Step 4
Lower the weights to your shoulders and return to the starting position. Perform three sets of eight to 10 reps.
Lunge and Press
Step 1
Stand with your feet together and hold a 25-pound dumbbell in each hand over your shoulders with your elbows close to your ribs. Step forward with your left foot and lunge straight down until your right knee gently touches the ground. Keep your torso upright.
Step 2
Exhale and step back to the standing position, pressing the weights over your head. Hold this position for one second.
Step 3
Lower the weights back to the starting position. Perform three sets of six to eight lunges per leg.
Bent-Over Row
Step 1
Stand with your feet hip-width apart and hold 25-pound dumbbells by your sides. Bend your knees slightly and bend your torso forward at your waist to about 30 degrees from the upright position. Let your arms extend below your torso with your hands facing each other.
Step 2
Exhale and pull the dumbbells toward your body near your armpits. Keep your elbows close to you and squeeze your shoulder blades together. Hold this position for one second.
Step 3
Lower the weights until your arms are completely straight. Perform three sets of 10 to 12 reps.
Ball Chest Press
Step 1
Hold a dumbbell in each hand and lie atop a firm stability ball; your head and upper back should rest on the ball. Put your feet about hip-width apart and buttocks up.
Step 2
Hold the weights over your chest with your knuckles facing your head. Inhale and lower the weights toward your body near your armpits.
Step 3
Exhale and push the weights up to the starting position. Do not bang the dumbbells together. Perform three sets of 10 to 12 reps.
Tips and Warnings
- You can increase caloric expenditure, save time and develop muscular endurance and stamina by performing all four exercises in any order without rest between sets, recommends Coach Vern Gambetta, author of "Athletic Development." This method will also increase your fat-burning potential in your body because of the high intensity of the exercise.
Things You'll Need
- Two 25-pound dumbbells
- Stability ball
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
Member Comments