Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and strengthen muscles. Their reliability and effectiveness are just some of the reasons for the longevity of their popularity. Add in the fact that they take up little space and cost far less than many other types of equipment, and it becomes clear that they are a perfect choice for many fitness fans, especially as part of a home gym. There are many different dumbbell workouts that can be done at home.
Advantages of Dumbbell Workouts
Working with dumbbells has several advantages over other types of equipment that use resistance. For instance, by their very nature, dumbbell workouts require you to use stabilizing muscles that are important to strength, balance, and posture. Unlike some exercise equipment that utilizes movements that may take some getting used to, dumbbell exercises use many of the body's natural movement patterns and also incorporate a greater range of movement than many other types of fitness equipment. And the flexibility of dumbbell workouts means that you can target specific areas of the body very effectively.
Dumbbell Safety
Before getting started with dumbbell weights, there are some basic safety rules to follow. As with all forms of exercise, it is best to start with some stretches or warm ups to loosen and prepare each muscle group. Failing to stretch the muscles can result in strains, tears and other injuries. It is also important to learn how to do the exercises properly, using correct form and technique before moving to heavier dumbbell weight sets and more difficult dumbbell workouts. There is a wrong way to do the exercises, and this too can result in injury or at a minimum, a lack of conditioning or effectiveness. Using a mirror helps you to see if you are using correct form.
In addition, experts recommend that with any type of weightlifting program, you have someone spot you at all times. Spotting entails having a person who watches every step of your workout to be sure you are not overextending yourself and to provide support and encouragement at critical points. A properly executed dumbbell workout will push your muscles to their limits and even a lightweight dumbbell can hurt like heck if you drop it on your head or toe. Lastly, it is a good idea to check with your physician or fitness professional before beginning exercises if you have health concerns or have experienced an injury, especially in the back or shoulder area.
Dumbbell Workout Exercises
When people think of dumbbell workouts, they often think of working the biceps and triceps. And in fact, dumbbells are ideal for strengthening and growing these muscle groups. However, there are exercises that incorporate dumbbells in ways that work every major muscle group in the body. The following six exercises each tackle one area of the body. They are some of the most common and easy to understand.
1.) Build those biceps
Hammer Curls - Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle.
2.) Try your triceps
Press ? Lie flat on a mat or weight bench. With a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat for the desired number of reps.
3.) Shoulder the load
Shoulder Press ? Can be performed sitting or standing. Sitting is recommended for beginners, as is a chair or bench with back support. With a dumbbell weight in each hand, extend your arms directly over your head, keeping elbows slightly bent to avoid locking. Slowly lower your arms until they are bent in a 90-degree angle, then push back to extended position and repeat. It is important to be sure you are pressing straight overhead as the tendency is to move at a diagonal.
4.) Best Chests
Flies ? This exercise can be done lying flat or at a slight incline with back supported. With a weight in each hand, extend arms above your chest with palms facing each other. Bend your elbows slightly and be sure to keep that bend throughout the exercise. Lower your arms to either side until your upper arms are parallel with the floor. Push back to the extended position and repeat.
5.) Back to basics
Bench Rows ? This exercise requires a bench set at a 30-degree incline. Adjust the height of the bench so that when you lie face down on the bench, your hands just barely touch the floor. Grab a dumbbell in each hand with your palms turned toward your feet. Bend your arm at the elbow and lift the dumbbells to your sides so that your upper arm is parallel with the ground. Slowly return the weights to the starting position and repeat.
6.) Get a leg up
Lunges ? This is an exercise that is often included in an aerobics workout. Adding a dumbbell helps target the leg muscles and increases the strengthening effectiveness. Stand straight with feet about 12-18 inches apart. With a dumbbell in each hand, held at your sides, step forward with one foot, bending the knee at a 90-degree angle. Allow the other leg to bend automatically and that knee to just barely touch the floor. Push back to an upright position with the original foot and repeat. Do a set leading with the opposite foot as well, or alternate after each lunge.
These are just a few of the different dumbbell workout options. Trainers and fitness professionals have developed dumbbell exercises for all levels and situations. Dumbbells are an inexpensive, versatile way to burn calories and target specific muscle groups. They work well for people with limited space and for anyone who wants to add difficulty to an existing workout.
About the Author:
C.J. Gustafson is a successful writer for Best-Home-Gyms.com, providing consumer information and reviews on the best home gyms, strength training equipment, adjustable dumbbells and the best ab machines.
Copyright 2005 Best-Home-Gyms.com
Permission is granted to publish this article on your site only if the author's byline is included and all links are hyperlinked.
Other articles in this series looked at a number of... Read More
In one of my recent articles, I spoke about the... Read More
Other articles in this series looked at a number of... Read More
Before wasting your money on a pile of bodybuilding supplements... Read More
The aim for beginners to weight training must be to... Read More
WHY CAN'T YOU GAIN WEIGHT?Though there may be many reasons... Read More
The number of myths about natural bodybuilding are too numerous... Read More
First off I want to mention that, for most people,... Read More
If you clearly understand and apply the principles involved in... Read More
Building muscle mass with a power cycle. Desperate for pounds... Read More
Embarking on a dumbbell exercise program? Then examine two well... Read More
Many of you have expressed concerns about gaining too much... Read More
(*) Proper bodybuilding exercises technique.First steps in muscle building training... Read More
VisionEnvisioning the end-result is enough to put the wheels in... Read More
Have you heard the term, focus on the core? No,... Read More
Strength training is exercise that uses resistance to strengthen and... Read More
1. Weight Training. Building lean body mass (muscle) will speed... Read More
If you were to ask me which muscle group in... Read More
Every bodybuilder and weight trainer will have his or her... Read More
Do you find gyms intimidating? Feel lost while doing your... Read More
The crunch exercise is the backbone of abdominal training. It... Read More
Other articles in this series looked at a number of... Read More
Try asking people how to gain weight and you'll likely... Read More
Most people make an excuse that they don't have time... Read More
This article will discuss how to gain weight naturally muscle... Read More
Would you like to know how to get more out... Read More
Visualization can play an important part in gaining weight and... Read More
Other articles in this series looked at a number of... Read More
Body building or even just showing up at a gym... Read More
Quick muscle building is the goal of every underweight guy... Read More
Other articles in this series looked at a number of... Read More
If you design your nutrition plans to maximize muscle growth,... Read More
In my experience there are two distinct types of muscular... Read More
In one of my recent articles, I spoke about the... Read More
My Legs Are Already Big Enough. I Keep Hearing Working... Read More
For many thin guys around the world, gaining weight without... Read More
Welcome to article number 2 in our series "Bodybuilding Sins... Read More
The crunch exercise is the backbone of abdominal training. It... Read More
Other articles in this series looked at a number of... Read More
Yep, there are more than ones body types. I'm sure... Read More
Working as a fitness professional, there is one type of... Read More
Becoming familiar with the muscles that make up your body... Read More
Most bodybuilders would agree that supplementing with whey protein is... Read More
Every bodybuilder and weight trainer will have his or her... Read More
Core strength and stability is increasingly recognized as a vital... Read More
A dumbbell exercise program is effective with the right equipment... Read More
Anyone involved in the world of bodybuilding, and competitive sport... Read More
"A six-week cycle's gonna cost ya $170, lady -- you... Read More
The aim for beginners to weight training must be to... Read More
But how can this possibly be? Everywhere you look, it's... Read More
As a modern weight lifter or body builder, I want... Read More
In order for muscles to grow, three things are required:... Read More
Other articles in this series looked at a number of... Read More
WHY WEIGHT LIFTING?What's the one thing that you can do... Read More
Have you heard the term, focus on the core? No,... Read More
I see it all the time. Guys in the gym... Read More
You may be wondering, "How can I possibly do resistance... Read More
Body building or even just showing up at a gym... Read More
Weight training is one of the best ways to shape... Read More
Other articles in this series looked at a number of... Read More
Since the early days of physical culture, modern man has... Read More
I know what many of you are thinking reading the... Read More
I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More
Effective Chest Training, Like Everything Else, Begins With The Proper... Read More
Are you ready to live a more powerful life by... Read More
Creating a larger more powerful chest is difficult but if... Read More
Muscle Building & Bodybuilding |