Dumbbells can be used for weight training as well as for overall body fitness. Dumbbells are perfect for exercising both at home and at the gym. This tool can be used for a variety of exercises, and is easily adapted to your needs. Dumbbells are a very effective tool because in addition to being able to train the main muscles, they also involve a lot of muscles to help stabilize the exercise movement.
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Method 1 of 4: Learn the Proper Use of Dumbbells
Step 1. Choose dumbbells of suitable weight
If you've never done weight training before, buy a set of dumbbells that will meet the needs of a beginner. You can buy a set of dumbbells that contain a variety of weights so that you can start with lighter weights. As an alternative, buy adjustable dumbbells that can be weighed as desired.
- If you're trying to tone your muscles and build endurance, not to increase muscle size, choose a weight that you can lift for 12 to 20 reps before you get really tired.
- If your goal is to do strength training and build muscle mass, choose a weight you can lift for 8 reps before you're exhausted and unable to continue the workout.
- Switch to heavier weights once you can do reps easily at the end of the set.
Step 2. Concentrate on the form of the exercise (not reps) as you begin
Concentrate on applying good form and exercise technique, don't try to chase the number of reps to keep your workout safe and muscle focused. Since weights stretch your muscles and require stabilization and resistance of the muscles, slow, deliberate movements can help you maintain control and focus on the muscles you're working on.
- Slow movements also help you to build muscle and give better results because it forces the muscles to stabilize and support the load in each phase of the movement for longer periods of time.
- Be careful not to erroneously engage other parts of your body. For example, if you are doing bicep curls, make sure your body remains upright with good posture. Don't shift the work of your arms to your back to lift weights.
Step 3. Observe your training form
When you practice using dumbbells, it's important to pay attention to your body shape and position in order to get the most out of each rep. This is also to avoid the possibility of injury. Getting your elbows, wrists, arms, and legs in the correct position can prevent injury and improve the results of your workout.
- Do the exercise in front of a mirror to help ensure that you are performing the right form of exercise when using dumbbells.
- Look at videos on the internet, magazine articles, and consult with gym staff if you need guidance on the proper form of exercise. The trainer can teach you proper posture and body movement for exercises using dumbbells.
Method 2 of 4: Exercising the Upper Body with Dumbbells
Step 1. Do a bicep curl
The upper body is the arms, upper back, shoulders, and chest. You can try dozens of variations of dumbbell exercises to work these muscles. For biceps, the classic dumbbell exercise is the bicep curl. To do this, start by placing your arms relaxed at your sides and then lifting the dumbbells at shoulder height separately or together for 2 to 3 sets of 8 to 20 reps.
- When lifting dumbbells, keep good posture and don't jerk. Perform each movement smoothly and in control.
- Some variations of this exercise include the bicep curl while sitting, and the hammer curl, in which the palms face inward.
Step 2. Work your triceps
A good dumbbell exercise for working triceps is the tricep extension. To do this, hold a dumbbell in each hand and position it above your head. Then bending your arms at the elbows, lower one hand down and behind your shoulder. Bring your arms back up above your head. Repeat on the other arm. Keep your arms still with an upright posture.
- As a variation, you can do the tricep extension with two hands. Grasp a dumbbell in each hand and perform the same movement as described above.
- An alternative to the triceps exercise is the kickback. To do this, place your knees and hands on a bench, and grip a dumbbell with your other hand while bending over.
- Push the dumbbells back so that your hands come up toward your hips as you extend your elbows.
- With each exercise, try to do 2 to 3 sets of 8 to 20 reps.
Step 3. Do exercises to strengthen the shoulders
There are many dumbbell exercises you can do to work your shoulders. Many of these are variations of the shoulder press exercise. To do the shoulder press, start by holding dumbbells at shoulder height and then push your arms up, lifting the dumbbells straight above your head. Keep your hands on top for a moment, then carefully lower them toward your shoulders. This means one repetition.
- Don't lock your elbows when you hold the dumbbells overhead, and be careful not to jerk your back when you lift them.
- Keep your back straight and engage your midsection for support.
- This shoulder press exercise can be done sitting or standing.
Step 4. Do dumbbell exercises to strengthen your chest
You can use dumbbells to do the bench press, which is the most commonly used exercise to strengthen the chest. Bench press exercises using dumbbells (as well as with barbells) are very useful for working the chest muscles and require stable muscle performance to help lift the weight. You can do several variations of the exercise in an incline (lying position with your head higher than your hips), decline (lie with your head lower than your hips), or neutral.
- Lying on an exercise bench with your hands in front of your shoulders, push the dumbbells toward the ceiling, hold this position for a moment, then slowly lower them back down.
- As a variation, try doing a fly exercise to train your chest. You can sit on your side (incline or decline), or sit normally on a bench. Grab a dumbbell in each hand and place it at your side at shoulder height with your arms slightly bent.
- Perform movements such as hugging to pull the weight in front of the body, then slowly return the dumbbells to the starting position at the side of the body.
Step 5. Perform exercises that target the back
Dumbbells can be used to work your back in a variety of ways. Some useful and easy dumbbell exercises include the row, bend and deadlift, but must be done with care for safety. If you have an injury or back pain, do not perform this exercise unless under the supervision of a trained fitness professional. Since this exercise can harm your back, always use a weight that is comfortable for you.
- To do a dumbbell row, stand with your knees bent and leaning forward, holding a dumbbell in each hand. Keep your back straight.
- One at a time or simultaneously, raise your hands to your midsection.
- Exhale as you lift the dumbbells, and inhale when you lower them.
- You can also do this exercise in a squat position, or leaning one side of your arm and leg on an exercise bench. Do 2 to 3 sets of 8 to 20 reps.
Step 6. Work your trapezius muscles
To target the trapezius (the muscle between your neck and shoulders), you can do a very simple dumbbell exercise. Perform shoulder shrugs by holding dumbbells in each hand at your sides. Then make a firm shrug, and slowly lower it back to the normal position. Your trapezius muscle will immediately feel tired.
Do 2 to 3 sets of 8 to 20 reps
Method 3 of 4: Working the Midsection with Dumbbells
Step 1. Use dumbbells for resistance training by doing crunches
You can work your entire midsection with a variety of movements using dumbbells. One example of adding weight to a normal midsection exercise is to do crunches while holding the weight. To do this, hold dumbbells in front of your chest while doing crunches. The additional weight provided makes the reps harder and increases the intensity of the workout on the abs.
- Increase the difficulty significantly by holding dumbbells overhead.
- The heavier the weight added, the harder the stomach will work to complete this set of exercises.
- Do 2 sets of 20 crunches.
Step 2. Perform a side bend while holding the weight
This is a great exercise for working the side muscles around the stomach. Grasp a dumbbell in one hand, then lean over to the opposite side. Try to lift the dumbbells slightly, rather than fully resting them on your hips. Perform on the other arm and side after you've done 2 to 3 sets of 8 to 20 reps.
Step 3. Try doing a woodchop
This is an excellent exercise for working the midsection with dumbbells. Start by gripping a dumbbell placed over your left shoulder with your arms extended. Then in a chopping motion, pull the dumbbells down as you twist your midsection and squat. Drive the dumbbells down until they are outside the shin of the right leg. Engage your midsection as you swing the dumbbells back to the starting position over your left shoulder.
- Complete all reps for one side, before switching and repeating the exercise on the other side.
- Concentrate on your midsection, and don't bend your back.
- Do 2 to 3 sets of 8 to 20 reps.
Method 4 of 4: Strengthening Legs with Dumbbells
Step 1. Do a toe raise using dumbbells
Dumbbells can also be used to train leg muscles. This can be done by adding weight to the resistance movement which forces the muscles to work harder. To do a toe raise with added weight, hold a dumbbell in each hand, slowly tiptoe, then slowly lower your body back to a normal standing position. This movement will train the calf muscles.
- As a variation, you can do this exercise using one leg at a time or both at the same time.
- This exercise can also be done while standing on the steps. This modification can increase your range of motion by allowing your heel to drop lower than the rest of your foot.
- Do 2 to 3 sets of 8 to 20 reps.
Step 2. Perform variations of the lunge exercise using dumbbells
You can perform lunges by stepping one foot forward or backward while keeping your weight distributed evenly between each leg. Grip a dumbbell in each hand for added resistance. When you bend your knees and lower yourself, your thighs will burn.
- You can do a side lunge by stepping one leg out to the side and lowering the back of your body to the floor.
- When doing lunges, keep your back straight, not bent. Engage your midsection and concentrate on working your legs.
- Perform forward, back, and side lunges about 2 to 3 times for each leg.
Step 3. Use dumbbells to do leg squats
You can make a big difference and really put your leg muscles to the test by adding dumbbells to your regular squat exercise. Grasp a dumbbell in each hand, then lower yourself slowly by bending your knees at a 90-degree angle to a sitting position. Hold this pose for a few moments before you straighten yourself back up. Keep your upper body still as you move up and down.
