Dumbbells are among the most versatile weights that you can use in your workout routine. This article details five highly effective dumbbell exercises. Just remember that for each exercise you should select a weight that’s going to let you perform 2 sets of 8 – 12 repetitions, pushing yourself too hard and with weights that are too heavy can result in an injury. So, with that being said lets take a look at what we have found the top five dumbbells exercises to be.
1 – Dumbbell Squats
To perform this you need to get the dumbbells laid out parallel at either side of you. Make sure that your legs are positioned just a little wider than shoulder width apart and keep feet pointed forwards.
Keeping your back straight, kneel down and grab the weights, then push up until you are fully upright, pause for a second then repeat, lowering yourself until the thighs are parallel with the floor. Repeat 2 sets of 8 – 12 repetitions for good results altering weights accordingly.
Often seen as a poor alternative to the barbell squat, the dumbbell squat is actually superior in that you still get the benefit of the workout but without the safety issues ie. the weights start on the floor and end on the floor so no need for a spotter.
2 – Dumbbell Crunch
Great for the abs this exercise ads extra power to the time tested crunch routine. Lie on your back and bring your knees up, hold the dumbbells over your chest/stomach with fists facing inwards and proceed to complete a normal crunch. A couple of sets of 8 – 12 reps will have the burn going and get some top results quicker than you may otherwise have with performing regular crunches.
3 – Bicep Curl
No dumbbell workout is complete without hitting the biceps. Stand upright with a dumbbell in each hand, palms facing outwards. Keep a straight back and slowly and deliberately raise the dumbbells up bending the elbows until the weights are up to your shoulders. Then return to the starting position lowering the arms. Again, try to perform 2 sets of 8 – 12 repetitions.
4 – Lateral Raise
This exercise hits the shoulders and also involves a whole host of stabilizing muscles, giving a great overall workout. To perform them you should form a solid base with your feet placed just over shoulder width apart, stand up with a straight back and a dumbbell in each hand, palms facing inwards. From here raise the dumbbells to your sides until they are parallel with the floor then bring down slowly.
5 – Bench Press
The bench press hits the chest and using dumbbells you bring lots of stabilizing muscles into the equation making for a quality exercise. Generally you need a bench to perform this but if you don’t have one then you can still do it lying on the floor. So, lie on your back on the bench/floor and hold a dumbbell in each hand level with your chest and your palms are facing downwards towards your feet. Raise the dumbbells up until your elbows lock and them bring back to the starting position. It may help you to breath out when lifting the weights and then breathing in whilst lowering them.
About the author: Robert is a guest writer and fitness fanatic who regularly uses dumbbells as part of his exercise routine to help stay fit and strong. He also likes to put on the boxing gloves and compete in the ring at amateur level.