Weightlifting Exercises

There are weightlifting exercises for virtually every body part. The key to choosing the right ones for you is to define your fitness goals. Whether you are looking to bulk up or simply tone what you have, weightlifting exercises can help you develop a jaw-dropping physique.

Regardless of how you look right now, you can build a rock-hard body. If you are a beginner, aim to use lighter weights and adapt your routine as you get in better shape. Training varies from simple movements using dumbbells and barbells to more advanced weightlifting exercises using machines that feature resistance and cables.

The weightlifting exercises listed below target individual body parts and will help you achieve overall muscle definition.

• Incline Dumbbell Presses. Adjust a weight-training bench to a 30-degree angle. Lift the weight to shoulder level, keeping your upper arms parallel to the ground and your elbows at about 90 degrees. The weights should meet at the middle of your body above your chest and shoulders. Lift the weight smoothly and focus on squeezing your chest muscles. Then, finish by slowly lowering the weight back to the starting position. Do 12-15 reps.

• One-Arm Dumbbell Rows. Using a flat weight-training bench, place your feet fairly close together. Lean forward so you're supporting the weight of your upper body with the arm closest to the bench. Make sure your spine is almost parallel with the ground. Place the knee closest to the bench on the weight-training bench. Then, reach down and pick up a dumbbell with one arm. The other arm should be locked at the elbow on the bench so it will support the weight of your upper body. Without flinging it, lift the dumbbell as far as you can toward your chest. Concentrate on pulling your elbow back as far as it can go. The dumbbell should end up roughly parallel to your torso. Repeat for 12 reps.

• Overhead Dumbbell Presses. Sit on a flat bench. Pick up a pair of dumbbells, and hold them at shoulder height, elbows out completely to the sides and palms facing forward. Slowly press the dumbbells up and in, so they meet or nearly meet above the crown of your head. Contract the shoulder muscles as much as possible, then slowly lower the dumbbells, keeping the weight balanced over your elbows. Stop when your elbows are just below parallel with your shoulder joints. Do 12-15 reps.

• Seated Dumbbell Bicep Curls. Sit up straight on a flat weight-training bench. Keep your shoulders squared and your chest elevated. Grab a pair of dumbbells. In the starting position, your arms will be hanging straight down. With your palms facing up, curl the dumbbells toward your shoulders. Concentrate on contracting your bicep muscles as you lift the weight. Do 15-20 reps.

• Flat Bench Tricep Dips. For this weightlifting exercise, sit alongside one quarter of a flat bench, with your body facing a wall. Place your feet in front of you about three-feet. Grip the side of the bench, with your palms facing down and the front of your hands facing forward. Slowly lower your upper body down, bending from the elbows. Keep your knees slightly bent, and rest your weight on your heels. Lower your body until your butt almost grazes the floor. Raise yourself up by pushing your hands on the bench. Do 20 reps.

• Free-Weight Squats. Stand with your feet shoulders width apart. Place one dumbbell in each hand. In a slow, controlled fashion, squat as low as you can, stopping right before your butt touches the floor. Then, slowly press the weight up while keeping your back straight. Remember to keep your abdominal muscles tight and avoid locking your knees.

Before you attempt any of the aforementioned weightlifting exercises, it's a good idea to watch someone else perform them. If you cannot afford to hire a personal trainer, consider viewing helpful online video weightlifting demonstrations or downloading illustrated books featuring weightlifting exercises. Beginners should also consider browsing through a dictionary of weightlifting, bodybuilding, and exercise terms to get a better understanding of common words and phrases used in the sport.

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