There are many dumbbell exercises to choose from. Listed below are the top ten dumbbell exercises, chosen because they are versatile enough to be performed by anyone, and can be adapted to any sport or body toning regimen.
The “Press” works on your abdominal muscles and arm muscles. Lie on a bench with the weights held above your chest, and with your arms extended. Bring the weights down slowly to the level of your chest, and then extend your arms once more. Do this exercise on both a flat bench, and on a bench inclined at an angle of 45 degrees.
When performing the press, do not lock your elbows. This retains the tension built in your pectorals, and protects your joints from being damaged.
The “Flies” work on your arm and chest muscles. Start with the “Press” position, but when you lower your arms to the level of your body, open your arms and bring the dumbbells to your sides. Return the weights to the first position. Like the “Press,” “Flies” can be done on a flat bench, and on inclined ones.
The “Lateral Raises” do not need a bench, and are performed standing up. Hold the dumbbell at your side, and then lift it by bending your elbows.
“Reverse Flies” are ordinary flies in reverse. They work on your deltoids, and entail a bench and a sitting position. While you are seated on the edge of a bench, bend over so that your chest nearly touches your thighs. Position two dumbbells near your feet, then bend your arms to make an arc, taking care to keep your elbows at an angle.
The “Front Raises” are similar to the lateral ones, but this time, you raise and lower dumbbells before you instead of on your side. When doing so, do not bend your back, since this will strain your back muscles.
To exercise your lower back and the hamstring muscles of your thighs, try “Dead Lifts.” While standing up, hold two dumbbells against the surface of your thighs, and then slowly lower them to the level of your leg while keeping your back straight and chin up. If you have back problems, however, do not do this exercise.
An “Upright Row” will focus on toning your Trapezius muscle. Follow the initial Dead Lifts position but this time lift the weights to the level of your chin.
“Curls” flex your arms and shoulder muscles. They simply involve extending your arms while you are holding the dumbbells, then “curling” them into your body by bending your elbow in gracefully.
To flex your arms, try the “French Press.” Lie down flat on the bench, and then hold the dumbbells above your chest, with your palms facing one another. With your shoulders in a locked position, fold your elbows such that the weights go gently onto the side of your head. Have someone watch you while you do this to avoid getting injured.
To isolate your leg muscles hold dumbbells in your hands while you squat or perform lunging exercises. Remember to concentrate your efforts on your legs, not on your back.
Dumbbells can keep you fit and trim, so use them, and perform your workout carefully, wisely, and regularly. The perfect body can be yours if you know how to use the dumbbells to your advantage.
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