Dumbbell Exercises

Why Dumbbell Exercises

Dumbbells have been used by personal trainers for years as a way to build strength and endurance in both elite athletes and those regular individuals looking to get more physically fit. You can use dumbbells to build up muscle in various areas of the body, and such training will lead to a disciplined body and mind.

While other strength builders such as resistance machines can be an ideal option, these are rarely capable of being customized to any user’s height and body shape. On the other hand, free weight routines can allow you to participate in a pattern of movement appropriate for you specifically.

While you can always get creative and use your dumbbells in any way that works best for you, below are some basic exercises to get you started. Traditionally, dumbbell exercises are divided into different groups, based upon the various muscle groups within the body. This same concept is followed here, providing you with an easy reference point.

Chest Exercises

Flat chest presses are popular for those looking to build muscle in this area of the upper body. Start by lying flat on a bench, holding your dumbbells above your chest, your arms fully extended. Slowly lower the dumbbells back down toward your chest. Be careful not to drop them! Again, push upward until you return to your starting point, and repeat.

When doing flat chest presses, try to relax your elbows, as locking these can lead to injury. Incline chest presses are also popular when it comes to building up muscle. Working in the exact same way as the above directions, you adjust your exercise bench to a 40 degree angle. This will cause you to build endurance in a different muscle set, further toning and strengthening your frame.

Shoulder Exercises

Sit on your flattened exercise bench exactly as you would if you were sitting in a chair. Lift your dumbbells up over your head, keeping your back as flat as possible. The dumbbells should then be lowered so they are in line with your shoulders. Hold briefly in this position (arms at 90 degrees)< and then lift the dumbbells back up again for a repeat.

Lateral raises are another shoulder exercise that is great for someone who has been lifting for a short while. Standing up, bend your knees slightly and have the dumbbells down at your sides. Bend your elbows just enough to raise the dumbbells out to your sides until your arms are raised to shoulder’s length. Continue back down until your arms are parallel to the floor, and then repeat.

Back Exercises

When executing dumbbell exercises with your back in full use, it is important to properly stretch and warm up first. Back strain will lead to immobility, not strength endurance, so be sure your body is well-conditioned before participating in such a position.

If your back is in good health, try some dead lifts. This is the typical “muscle man” exercise, as you start in a standing position, then bend your lower back and knees to lift weights that are placed on the floor. Lift until your back is straightened, and then repeat. You can also work your back with a lying bent. Rest your body face down onto a flattened bench, with the dumbbells on the ground at your sides. Pull the dumbbells up toward your chest, and then lower to the ground. Keep holding onto the dumbbells to repeat.

Countless Possibilities

There are many more dumbbell exercises designed to work every portion of the body. Consider visiting a website specializing in such routines, and you will find yourself really enjoying the results of your new fitness regime.

Not sure where to start? You can always start your dumbbell training with a class or personal session with a trainer at your local gym. Many are available with experience in this type of exercise.