Dumbbell Exercises for Men

The dumbbells, as some say, is the simplest exercise machine in the world. If you have a pair of different weights, then the need for exercise machines is almost completely negated. Because, the way I see it, pretty much all the muscles in the body can be subjected to exercise by the humble dumbbell. Not so dumb, is it now?

Easy Dumbbell Exercises

Chest

• Bench Press: Options exist for an incline, decline or a flat bench. Grab an appropriately weighted dumbbell in each hand and perform this fairly basic chest exercises. Incline bench press will work out the upper part of the chest and decline will do it for the lower part of the chest. Flat bench press will work out the whole chest muscle evenly.
• Chest Flies: Chest flies too can be done on the bench - incline, decline and flat - which exercise the same part of the chest that the bench press does. Chest flies are a bit more difficult than the chest press and hence, it may be a good idea to perform the chest flies with a dumbbell of lower weight.

Back

• Dumbbell Rows: The more you read about these exercises, the more you will realize the importance of the bench when it comes to these exercises. Dumbbell rows involve you keeping your one leg atop the bench, back parallel to the ground, dumbbell in one hand and imagine yourself rowing in this seemingly unusual position. Repeat with the dumbbell in the other hand.
• Dumbbell Pullover: This exercise which hits your lat muscles. It again has you lying on the bench on your back, clasping the dumbbell with both hands and then lowering it behind your head. Bring it back up again over your head.

Shoulders

• Shoulder Press: Stand up straight, knees bent and shoulder length distance between your legs. Take a dumbbell in each hand and starting from the position where the dumbbells are held above your shoulders, lift them up high by exerting the force from your shoulders.
• Shrugs: The name tells you what you got to do here. Take a comparatively heavier dumbbell and make the movement of shrugging your shoulders.

Biceps and Triceps

• Bicep Curls and Hammer Curls: Bicep curls are like the most simplest and mundane sets for guys of all ages. Add a small twist to those by twisting your wrists, so that, your fists are perpendicular to the ground and perform the same motion.
• Triceps Extensions: Stand up straight, hold one dumbbell between the palms of both hands positioned high above your head and bend your elbows. Exert your triceps.

Legs

• Squats and Wide Squats: Think, free squats are too easy? Well grab a couple of dumbbells and make them more difficult. Stand in the usual position, only difference being that you have a dumbbell in each hand and do the squats normally. Wide squats specifically work out your inner thighs, so if you stand in the wide squat position (legs spread wider, toes pointing outside), and hold a dumbbell between both hands, you can step up your leg workout.

Workouts don't always need machines! A few dumbbells are all you need to set up your own home gym.