Target every part of your body with exercises using 10-pound dumbbells. Depending on your fitness status, however, 10-pound dumbbells may be too heavy or too light. The National Strength and Conditioning Association recommends choosing a weight that fatigues your muscles in 12 to 15 repetitions for general toning. If your goal is building strength, you need to increase the weight to fatigue your muscles by six to 10 repetitions. In general, 10-pound dumbbells are a good starting weight for most people. Talk to your doctor before starting any new exercise program.
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Squat with Shoulder Press
Grasp the dumbbells in each hand and bring your arms up so the dumbbells are on either side of your head, palms facing forward. Stand with feet shoulder-width apart. Squat down until your thighs are horizontal with the floor, keeping your weight on your heels, and push your hips back so your knees stay behind your toes. Stand back up while simultaneously pressing the dumbbells up over head. Lower the dumbbells back down to finish in the starting position.
Lunge with Bicep Curl
Hold dumbbells in each hand with arms down and palms facing forward. Take a large step forward with your right leg and lunge, but keep your right knee behind your toes. Lower your left knee behind you so it almost touches the ground. As you lower, curl the barbells up toward your shoulders to work your biceps. Stand back up, bring your left leg forward and lower the dumbbells. Repeat for the other leg.
Stand with your feet shoulder-width apart and grasp the dumbbells in each hand. Shift your weight to your heels and bend over at the hips about 45 degrees, keeping your back straight or slightly arched. Let your arms hang down with palms facing each other. Keeping your arms mostly straight, but not locked out, open them laterally and squeeze your shoulder blades together to work your back muscles. Slowly lower and return to the starting position.
Lay with your back on the floor, knees bent and feet flat on the ground. Position your arms so your forearms are straight up in the air, palms forward holding the weights with your elbows resting on the ground. Press the dumbbells up so they meet in the middle over your chest. Hold for a second, and slowly lower them back down so your elbows lightly touch the ground, and repeat. For added difficulty, try alternating one arm at a time while the other remains straight in the air.
Sit on the ground with knees bent, feet flat on the ground, holding one weight with both hands. Lean back about 45 degrees and rotate your torso while simultaneously trying to tap the weight on the ground toward the rotating side. Move quickly but smoothly through each rotation.
- The American Council on Exercise: Exercise Library
- Sport Fitness Advisor: Over 20 Dumbbell Exercises Complete with Animated Diagrams
- Essentials of Strength Training and Conditioning; National Strength and Conditioning Association; Thomas R. Baechel, et al.