Dumbbell
exercises form an integral part of most strength training programs.
They can be used to develop the various different elements of
strength such as maximal strength, hypertrophy or muscle
mass, explosive power and strength endurance.
Why
Free Weights?
Free weights such as dumbbells activate smaller
stabilizing muscle groups to control the exercise. Resistance
machines on the other hand, tend to work muscle groups in very strict
planes of movement. The downside of this very strict movement is that
while some muscle groups will become significantly stronger, other,
smaller muscles are neglected.
The other advantage dumbbell exercises have
over machines is that they fit around your body so the movement can
be performed correctly. Although resistance machines can be adjusted,
such as the seat height for example, the movement pattern is still
largely governed by how the machine is built.
Athletes typically favor dumbbell exercises
over machines as they can replicate sport-specific movements more
accurately. They also know that they will develop a more balanced
physique and structure if most of their routine employs free weight
exercises.
Exercises
By Muscle Group
The dumbbell exercises below have been divided
into the major muscle groups of the body. There are literally an
unlimited number of routines you can put together with just a handful
of these exercises. The first step is to determine an outcome -
general fitness, increased muscle mass, strength endurance, improved
athletic performance for example. Not only will this dictate which
dumbbell exercises you select it will also dictate the weight and
number of sets and repetitions you choose.
For
sample weight training programs that focus on different elements of
strength see the main strength
training section.
Chest
Dumbbell Exercises
Flat
Chest Presses
1.
Lying flat on bench, hold the dumbbells directly above chest, arms
extended.
2. Lower dumbbells to chest in a controlled
manner.
3. Press dumbbells back to starting position
and repeat.
4. Avoid locking elbows.
Incline
Chest Presses
1.
Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.
Flat
Chest Flies
1.
Lying flat on bench, hold dumbbells directly above chest.
2. Bend elbows slightly and maintain throughout
the exercise.
3. Open arms to sides. Elbows should remain
'locked' in a slightly flexed position.
4. When upper arms are parallel to floor,
return the weights to the starting position and repeat.
Incline
Chest Flies
1.
Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.
Shoulder
Dumbbell Exercises
Seated
Shoulder Presses
1.
Sit upright on bench with dumbbells over head. Make sure back is
flat.
not 2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the
dumbbells back up and repeat.
Lateral
Raises
1.
Stand upright, knees slightly bent, shoulder width apart, holding
dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells
out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly
lower back and repeat.
Reverse
Flies
1.
Sit on edge of bench, feet flat on the floor. Bend over so chest is
almost resting on thighs.
2. Hold dumbbells next to feet and bend arms
slightly. Open arms out keeping elbows bent.
3. When arms are parallel to floor, slowly
lower dumbbells back.
Front
Raises
1.
Stand upright, knees slightly bent, shoulder width apart. Palms
should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower
dumbbell slowly back. Repeat with the other arm.
Back
Dumbbell Exercises
Dead
Lifts
1.
Stand upright, feet shoulder width apart, knees slightly bent.
2.
Bend lower back and knees to lower the weights down your legs.
Back must remain
flat, lower back should be arched inwards slightly. Keep head up
throughout exercise.
3. Stand upright using lower back and legs,
maintaining flat back and keeping your head up.
Single
Arm Row
1.
Stand upright next to bench. Place one knee and hand on bench. Upper
body should be parallel to floor.
2. Hold one dumbbell with arm extended.
3. Raise dumbbell up to your midsection keeping
back still throughout movement.
4. Slowly lower dumbbell to start position and
repeat. After desired number of reps repeat for other arm.
Lying
Bent Over Rows
1.
Lie face down on a flat or slightly inclined bench. Hold two
dumbbells and let arms hang down. 2. Pull dumbbells up towards chest.
3. Slowly lower dumbbells back down and repeat.
Trapezius Dumbbell Exercises
Upright
Rows
1.
Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping dumbbells close to body, raise them
to chin.
3. Hold for a count of 2 and slowly lower to
start position and repeat.
Shrugs
1.
Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight 'shrug' shoulders as
high as possible and hold for a count of 3.
3. Relax and repeat.
4. Do not roll shoulders backwards as you shrug
up.
Biceps
Dumbbell Exercises
Decline
Seated Bicep Curls
1.
Adjust bench to a 45 degree incline.
2. Hold dumbbells at sides. Arms should be
fully extended.
3. Keep elbows close to body and curl weight up
by bending elblows.
4. Slowly lower dumbbells and repeat.
Hammer
curls
1.
Stand upright with dumbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows
close to sides.
Preacher
Curls
1.
Set bench so back rest is approx 45 degrees.
2. Stand behind the bench. Holding dumbbell
rest back of upper arm on back rest, arm fully extended.
3. Keep back of upper arm against back rest and
curl dumbbell up towards face.
4. Slowly lower dumbbell until arm is not quite
fully extended and repeat for desired number of reps before switching
arms.
Concentration
Curls
1.
Sit on edge of bench with feet flat on the floor.
2. Holding dumbbell place elbow on inside of
thigh, just above knee.
3. Curl dumbbell up towards your face. Do not
swing back as you lift the weight.
4. Slowly lower the weight and repeat for
desired number of reps before switching arms.
Triceps
Dumbbell Exercises
Overhead
Triceps Extensions
1.
Stand upright, feet shoulder width apart.
2. Hold dumbbell directly above head with arm
fully extended. Clasp elbow with free hand for support.
3. Slowly let elbow fold so dumbbell is lowered
behind head. 4. Extend arm back to starting position. Repeat for the
desired number of reps and switch arms.
French
Presses
1.
Lie flat on bench. Hold dumbbells directly above chest with palms
facing each other. Dumbbells should be just about touching each
other.
2. Keeping your shoulders locked, let your
elbows fold so dumbbells are lowered down to either side of head.
3. Extend both your arms back to start position
and repeat.
Triceps
Kickbacks
1.
Stand upright next to bench. Place one arm and leg on bench. Upper
body should be parallel to ground.
2. Holding dumbbell raise elbow so upper arm is
parallel to ground. Elbow should be bent at right angles.
3. Extend elbow so entire arm is parallel to
ground.
4. Slowly return to start position and repeat
for desired number of reps before changing arms.
Leg
Dumbbell Exercises
Half
Squats
1.
Holding dumbbells at sides, stand upright with your feet shoulder
width apart.
2. Bend from knees until thighs are almost
parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched
inwards and head up.
4. Return to upright position and repeat.
Dumbbell
Lunges
1.
Holding dumbbells at sides, stand upright with feet slightly less
than shoulder width apart.
2. Step forward about 2 feet with one foot and
bend knee to about 90 degrees. As you plant your foot bend trailing
knee so it nearly touches floor.
3. Push off with front foot to return to
starting position.
4. Repeat for the desired number of reps and
change legs.
Calf
Dumbbell Exercises
Single
Leg Calf Presses
1. Set the back rest to upright position.
Holding dumbbell in one hand at side, place other hand on top of
bench for support.
2. Stand on one foot on edge of bench frame.
3. Stand up on tip toe using free hand to
balance yourself. Do not to push yourself up with your hand.
4. Slowly lower yourself to the ground and
repeat for desired number of reps before changing legs.
Seated
Calf Raises
1.
Sit on the edge of the bench, feet flat on the floor about 12 inches
apart.
2. Rest dumbells on thighs while keeping hold
of them.
3. While staying seated raise heels by just
using toes.
4. Lower your heels to the ground and repeat.
Refer To this site-- http://www.sport-fitness-advisor.com/dumbbellexercises.html
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