Dumbbell Exercises

One of the best things about dumbbell exercises is that just about anybody can workout with them. No need for getting an expensive gym membership and neither do you need a whole lot of space-encroaching, costly equipment. All you need is a pair of dumbbells, along with learning a dumbbell workout routine to get all the benefits of weight training.

Dumbbell exercises can help in developing various elements of strength like building muscle mass, strength endurance, explosive power, and maximal strength. Using dumbbells to exercise is particularly effective because you are forced to control the weights. This forces you to use smaller stabilizer muscles with each movement you make. Dumbbell exercises are also referred to as free weight exercises, which enable your muscles to get a wider range of motion along with more freedom.

Given below are a number of dumbbell exercises that will help you to exercise practically every part of your body.

Dumbbell Exercises for the Biceps

Concentration Bicep Curls: Begin by sitting on the edge of a bench with your feet about a foot apart and flat on the floor. Hold the dumbbell in a firm grip in your right hand and plant the elbow on the right knee, towards the inside of the thigh. Curl the dumbbell upwards, and then slowly lower it back down. Take care not to use momentum; instead the movement should be a controlled one. Repeat 8-12 times per set, and then switch to the other arm.

Hammer Curls: Stand up straight with your feet slightly apart, and the dumbbells held by your sides in each hand, with the palms turned inwards, facing your body. Keeping your elbows close to your body, curl the dumbbells up and down alternatively. You can do this 8-12 times per set.

Dumbbell Exercises for the Triceps

Overhead Triceps Extensions: Begin by standing up straight with your feet about shoulder width apart. Hold the dumbbell firmly in your right hand with the arm straight above your head. Support your right elbow by clasping it with your left hand. Now, slowly lower the dumbbell back, behind your head, by bending your right elbow, and then straighten the arm back up. Repeat 8-12 times per set, and then switch to the other arm.

Triceps Back Extensions: Begin by standing beside a bench, with it on your left side. Then place your left knee and your left hand on it, with your torso bent forward, parallel to the floor. Hold the dumbbell with your right hand, with the elbow bent at right angles. Now extend the right elbow so that the whole arm is parallel to the floor. Then bend your elbow again. Repeat 8-12 times per set. Then switch to the other arm.

Dumbbell Exercises for the Shoulders

Shoulder Presses: Begin by standing upright with your feet about shoulder width apart. Hold the dumbbells with both your arms extended overhead, making sure to keep your back straight. Lower the dumbbells down slowly until they come to shoulder level, then press the arms back up again. Repeat 8-12 times per set.

Lateral Lifts: begin by standing upright, with your feet about shoulder width apart, and your knees bent slightly. Hold the dumbbells on either side. Now, bending your elbows slightly, lift the dumbbells by your sides, up to shoulder height, until the arms are parallel to the floor. Then lower the dumbbells back down by your sides. Repeat 8-12 times per set.

Dumbbell Exercises for the Back

Dead Lifts: Begin by standing upright, with your feet about shoulder width apart, and your knees bent slightly, holding the dumbbells with both hands. Now, bend your knees and lower back, lowering the dumbbells down, towards your feet. Take care to keep the lower back arched inwards a little. Then using the muscles of your lower back and that of your legs stand upright again, lifting the weights along with you. Repeat 8-12 times per set.

Lying Down Bent Over Rows: Begin by lying face down on a bench, holding dumbbells with both your hands, letting your arms hang down. Then pull the dumbbells upwards, towards your chest. And then slowly lower them back down. Repeat 8-12 times.

Dumbbell Exercises for the Legs

Semi Squats: Begin by standing upright, your feet about shoulder width apart, holding the dumbbells with both hands by your sides. Now, keeping your back straight, bend your knees until your thighs are about parallel to the floor. Don’t allow your knees to turn inwards. Then straighten back up. Repeat 8-12 times per set.

Lunges with Dumbbells: Begin by standing upright, with your feet a little less than shoulder width apart, holding your dumbbells by your sides. Then, using your right foot, step forward, bending your knee to about 90 degrees. As you plant your right foot in front, bend the knee of the left leg behind, so that it almost touches the floor. Then, pushing on your front foot, get back to the starting position. Repeat 8-12 times, and then switch legs. An advanced for of this exercise is to do it with alternate legs per lunge.

Dumbbell Exercises for the Chest

Chest Presses: Begin by lying down flat on your back on a bench, holding the dumbbells right above your chest, with your arms extended up. Then lower the dumbbells towards your chest slowly, and press them up again, without locking your elbows. Repeat 8-12 times per set.

Chest Presses: Begin by lying down flat on your back on a bench, holding the dumbbells right above your chest, with your arms extended up. Then, bending your elbows slightly, which should be maintained throughout the exercise, open your arms out to bring them down by your sides. When the upper arms get parallel to the floor, lift the dumbbells back up again. Repeat 8-12 times per set.