Dumbbells are an excellent form of resistance that are inexpensive, easily stored and with which complete strength training routines can be performed. Dumbbells recruit muscle groups that force you to balance, coordinate and allow for more range of movement. Creating functionality and versatility, dumbbells allow for a full-body strength training routine. Anyone can work with dumbbells, which are available in numerous weights, sizes and types.
Safety
As a beginner, it's imperative to start lifting with a light weight and focus on the importance of proper technique, breathing and movement. If you lift incorrectly, you could delay your progress by getting hurt. If you perform bench-pressing exercises, have someone spot you when needed. Abruptly letting go of dumbbells and dropping them to the floor or on your chest can cause injury.
Selecting Weight
To determine the weight you'll begin lifting, find what you can safely lift in two to three sets of 8 to 12 repetitions. A repetition is when you lift the dumbbells through the entire motion of the exercise. At the end of the set, your muscle should feel fatigued. If you're unable to perform the entire first set, decrease the weight of the dumbbell by 5 percent. After you complete your first set and you feel like it wasn't challenging enough, add 5 percent to 10 percent more weight.
Upper Body
Dumbbells can be used to strengthen the muscles of the arms, shoulders, chest and back within the upper body. To strengthen you biceps and triceps within your arms, try bicep curls and triceps extensions. Shoulder exercises include the overhead shoulder press, frontal raises and vertical flies. Strengthening the chest includes performing chest flies, chest presses and incline bench presses. Exercises for the back include the one-arm row, bent over row and upright row. Adding dumbbells to your abdominal routine can add resistance and make the exercise more effective. While standing holding dumbbells, keep your feet shoulder-width apart with a slight bend in your knees and elbows.
Lower Body
Strengthening and toning your hips, buttocks, thighs and calves can be completed with dumbbells. Calf raises and single-calf raises with dumbbells develop muscle tone in your lower leg. Adding dumbbells to squats, lunges and dead lifts add more resistance to the exercise, making it more effective. Keep your hips shoulder-width apart with a slight bend in your knees and elbows while standing.
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