Dumbbell training is used to develop the body’s various muscle groups, providing improved muscle definition for the entire body. While dumbbell training is not a substitute for cardiovascular fitness, it does strengthen muscle groups such as the arms, legs, shoulders, buttocks, and abdomen. Dumbbells can be used to improve any fitness routine, adding an extra degree of intensity. There are numerous benefits to including dumbbell training in your basic fitness routine.
Dumbbell training makes you less prone to osteoporosis, or thinning of the bones as you grow older. Weight-bearing exercises increase bone density and protect musculature, lessening wear and tear on bones, joints, and muscles and keeping your bones as strong as possible.
Dumbbell training has psychological benefits. When muscles are toned and fatty areas become trimmer, you feel more self-confident, regardless of the numbers on the scale. While most people won’t take their dumbbell training to the point of entering bodybuilding competitions, they do feel a boost in self confidence and psychological well-being. Some people even report improved sleep after incorporating dumbbell training into their fitness routine.
Dumbbell training is a good time investment. Dumbbell training can take as little as 15 to 20 minutes per day when you rotate through by working on one major muscle group per day. Many people choose to work on leg muscles one day, abs the next, arms and shoulders the next, and so on. The more regularly you do the exercises, the quicker you will grow muscles and more motivating the results will be.
Training with dumbbells increase your rate of metabolism. Consistent training causes your body to speed up metabolically, making it easier to burn calories. Well developed muscles burn some calories even when you’re resting. The more you build muscle, the easier it will be to burn off calories.
In short, dumbbell training improves your overall sense of wellbeing and general strength while toning muscles. Your bones become stronger, your body is better able to control its own blood pressure and blood sugar levels, and levels of the so-called “bad cholesterol” drop. Adding a more nutritious diet can make an enormous difference in your overall health and happiness.
Exercising with dumbbells has a long history, and there are plenty of good reasons for this. They are easily one of the most efficient training tools available, but oftentimes fitness centers relegate dumbbell training to the margins, emphasizing cardio classes, and hydraulic or adjustable weight training machines more. But dumbbells have been faithfully serving people who want to improve their fitness for a long, long time.
Both men and women can benefit greatly from dumbbell training. Women fear becoming bulked up like men, or like the women who engage in competitive body building, but the truth is, it takes much more than just dumbbell training to become bulky and muscle-bound, particularly for women. As far as fitness equipment goes, nothing else has the combination of great price, versatility, and proven results that dumbbells do. Those who have a fitness training program involving cardio and flexibility training will find that adding dumbbell training to their workout routines will improve the other aspects of their fitness too.
Done properly, dumbbell training makes you leaner, stronger, and more athletic looking than any other type of exercise. If you have dumbbells gathering dust somewhere, why not get them out? There’s nothing to lose and a lot of great benefits to be gained. If you don’t have dumbbells, they can be found at many general retailers and are very reasonably priced. You can start out with just a couple of lighter weights and add heavier weights as you progress.
Or you can buy adjustable dumbbells. If you do choose adjustable dumbbells, make sure you buy a set with weights that are easy to change – otherwise you’ll be tempted not to bother. And choose adjustable dumbbells that have good customer reviews for quality. If you end up with a set of adjustable dumbbells that are hard to use, or not made well, it can become just another excuse not to work out.
When you decide to start dumbbell training, it’s a good idea to have a medical examination first to ensure you don’t have any underlying health problems that could make weight training dangerous. If your doctor gives you the go-ahead, then here are some exercises that will help you tone up muscles over the entire body.
Incline Press
The incline press works the upper chest and upper back muscles. While sitting at the edge of an incline bench, grasp both dumbbells and rest them in an upright position on your knees. Then lie down on the bench while bringing the dumbbells to chest level with your arms bent with upper arms parallel to the floor and lower arms perpendicular to the floor. Press the dumbbells up with elbows to the sides until arms are all the way extended. Then lower the dumbbells back to the starting position. Try to do 8 to 12 repetitions. If 12 is too easy, then you should try slightly heavier dumbbells. If 8 is too hard, you should try slightly smaller dumbbells.
Squats
Squats work great on the thigh muscles. Hold the dumbbells in an underhand grip with elbows bent, palms toward your torso. Stand straight with your knees slightly bent and feet apart by shoulder width. Lower your body by bending your knees until your thighs are parallel to the ground. Then straighten your legs until your legs are straight (but don’t lock your knees). Do 8 to 12 repetitions if possible.
Side Shoulder Raise
Hold your dumbbells in front of your thighs with your elbows just slightly bent. Bend from the waist, with knees bent slightly. Raise your upper arms out to the sides until your elbows are at shoulder height. Then lower to the starting position and repeat. Start with 8 to 12 repetitions. Make sure your elbows remain slightly bent throughout the movement. Make sure your elbows remain slightly higher than the dumbbells throughout.
Shoulder Shrug
Stand straight (but don’t lock your knees), with dumbbells at your sides. Raise your shoulders toward your ears as high as you can, then lower and repeat. You can stand slightly bent over if you want. Repeat 8 to 12 times.
Biceps Curl
Stand with dumbbells at your sides, palms facing inward, and arms straight. With your elbows to your sides, raise one dumbbell and rotate your forearm until your forearm is vertical, with your palms facing your shoulders. Lower to the starting position and repeat. Some people alternate one arm with the other, while other people do both arms at the same time. Do 8 to 12 repetitions with each arm.
Bent Over Row
To start, place one knee and the same hand on the bench. Position your opposite foot on the floor, and slightly back from the hip. Grasp dumbbell in your free hand just off the floor, palm facing toward the center of the body. Pull the dumbbell up and bend elbow until the dumbbell contacts ribs or upper arm is just higher than horizontal. Return to starting position and repeat 8 to 12 times. Then do the same exercise on the opposite side. The motion you make with the dumbbell is similar to pulling a lawn mower starter, only more slow and deliberate.
Chest Press
Lie on your back on the bench with dumbbells to the sides of your chest with your arm bent under each dumbbell. Press dumbbells up at the same time until arms are extended. Then lower weights back to the starting position until you feel a slight stretch of the upper chest. Repeat 8 to 12 times.
Hammer Curl
The hammer curl looks like the biceps curl at first, but it’s different. Stand straight with the dumbbells at your sides, palms facing in and arms straight. With your elbow to the side, raise one dumbbell until the forearm is vertical with your thumb facing your shoulder, then lower and repeat with the other arm. With biceps curls, your thumb faces outward, in a “hitch hike” position, while with a hammer curl, your thumb faces your shoulder. Try to do 8 to 12 reps with each arm.
Lunges
Stand with dumbbells at your sides, palms inward. Lunge forward with one leg, landing on your heel, then rolling until your foot is flat on the floor. Lower your body by flexing the knee and hip in front until the rear leg is almost touching the floor. Then return to the original position by extending the hip and knee of the forward leg. Then repeat with the opposite leg. Try 8 to 12, but beware that this may be tough to do if you’re out of shape. Keep your torso upright throughout the exercise and make sure that the knee you’re lunging on is pointed toward your foot, not outward.
French Press with Dumbbells
Sit on the edge of the bench. Hold one dumbbell with both hands behind your head, elbows slightly bent. Lower the dumbbell behind your head until your elbows are bent as far as you can. Then raise the dumbbell back up behind your head and repeat 8 to 12 times.
Front Shoulder Raise
Position dumbbells in front of your thighs with elbows slightly bent, palms inward. Raise dumbbells upward and forward until your upper arms are slightly higher than horizontal. Lower and repeat 8 to 12 times.
Shoulder Press
Hold dumbbells in front of thighs, with palms facing thighs. Alternating arms, raise one dumbbell with palm facing down until arm is shoulder height. Lower and repeat with the other arm.
Concentration Curls
Sit on the side of the bench. Grasp dumbbell with the back of your upper arm against your inner thigh. Lean into the leg as you raise your forearm slowly to the front of your shoulder. Lower the dumbbell until your arm is fully extended. Do 8 to 12 reps with one arm, then repeat with the other arm.
Most people choose to divide this list of exercises into two or even three separate dumbbell workouts, concentrating on one area of the body one day, then another the next day and rotating the routine according to the day. It is good to let a particular muscle group rest for one to two days between workouts of that muscle group so that muscle tissue can rebuild properly.
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