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Bodybuilding
Program Basics
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Isolated
Muscle Training
Dumbbell
Workouts - A Smart Way To Exercise
by C.J. Gustafson
Dumbbell workouts have been around for many years,
especially as part of weight training equipment and
programs. Fad workouts and equipment have come and gone,
but dumbbell workouts have remained an easy, inexpensive
way to get in shape and strengthen muscles. Their reliability
and effectiveness are just some of the reasons for the
longevity of their popularity. Add in the fact that
they take up little space and cost far less than many
other types of equipment, and it becomes clear that
they are a perfect choice for many fitness fans, especially
as part of a home gym. There are many different dumbbell
workouts that can be done at home.
Advantages of Dumbbell Workouts
Working with dumbbells has several advantages over
other types of equipment that use resistance. For instance,
by their very nature, dumbbell workouts require you
to use stabilizing muscles that are important to strength,
balance, and posture. Unlike some exercise equipment
that utilizes movements that may take some getting used
to, dumbbell exercises use many of the body’s natural
movement patterns and also incorporate a greater range
of movement than many other types of fitness equipment.
And the flexibility of dumbbell workouts means that
you can target specific areas of the body very effectively.
Dumbbell Safety
Before getting started with dumbbell weights, there
are some basic safety rules to follow. As with all forms
of exercise, it is best to start with some stretches
or warm ups to loosen and prepare each muscle group.
Failing to stretch the muscles can result in strains,
tears and other injuries. It is also important to learn
how to do the exercises properly, using correct form
and technique before moving to heavier dumbbell weight
sets and more difficult dumbbell workouts. There is
a wrong way to do the exercises, and this too can result
in injury or at a minimum, a lack of conditioning or
effectiveness. Using a mirror helps you to see if you
are using correct form.
In addition, experts recommend that with any type of
weightlifting program, you have someone spot you at
all times. Spotting entails having a person who watches
every step of your workout to be sure you are not overextending
yourself and to provide support and encouragement at
critical points. A properly executed dumbbell workout
will push your muscles to their limits and even a lightweight
dumbbell can hurt like heck if you drop it on your head
or toe. Lastly, it is a good idea to check with your
physician or fitness professional before beginning exercises
if you have health concerns or have experienced an injury,
especially in the back or shoulder area.
Dumbbell Workout Exercises
When people think of dumbbell workouts, they often
think of working the biceps and triceps. And in fact,
dumbbells are ideal for strengthening and growing these
muscle groups. However, there are exercises that incorporate
dumbbells in ways that work every major muscle group
in the body. The following six exercises each tackle
one area of the body. They are some of the most common
and easy to understand.
1.) Build those biceps
Hammer Curls - Stand straight and slightly loose with
a dumbbell in each hand. Extend your arms on each side
of your body with your palms facing each leg. Keep your
elbows tight against your body, curl the weights up
in a hammer motion and slowly return to the starting
position. You can work both arms simultaneously or alternate
the two. Repeat as many times as possible. Remember
the goal is to fatigue the muscle.
2.) Try your triceps
Press – Lie flat on a mat or weight bench. With
a dumbbell in each hand, extend your arms straight above
your head, palms facing each other about two inches
apart. Keep your shoulders pressed flat and avoid moving
them. Bend your elbows and slowly lower the weights
until your hands are on either side of your head. Push
your arms back to the extended position and repeat for
the desired number of reps.
3.) Shoulder the load
Shoulder Press – Can be performed sitting or standing.
Sitting is recommended for beginners, as is a chair
or bench with back support. With a dumbbell weight in
each hand, extend your arms directly over your head,
keeping elbows slightly bent to avoid locking. Slowly
lower your arms until they are bent in a 90-degree angle,
then push back to extended position and repeat. It is
important to be sure you are pressing straight overhead
as the tendency is to move at a diagonal.
4.) Best Chests
Flies – This exercise can be done lying flat or
at a slight incline with back supported. With a weight
in each hand, extend arms above your chest with palms
facing each other. Bend your elbows slightly and be
sure to keep that bend throughout the exercise. Lower
your arms to either side until your upper arms are parallel
with the floor. Push back to the extended position and
repeat.
5.) Back to basics
Bench Rows – This exercise requires a bench set
at a 30-degree incline. Adjust the height of the bench
so that when you lie face down on the bench, your hands
just barely touch the floor. Grab a dumbbell in each
hand with your palms turned toward your feet. Bend your
arm at the elbow and lift the dumbbells to your sides
so that your upper arm is parallel with the ground.
Slowly return the weights to the starting position and
repeat.
6.) Get a leg up
Lunges – This is an exercise that is often included
in an aerobics workout. Adding a dumbbell helps target
the leg muscles and increases the strengthening effectiveness.
Stand straight with feet about 12-18 inches apart. With
a dumbbell in each hand, held at your sides, step forward
with one foot, bending the knee at a 90-degree angle.
Allow the other leg to bend automatically and that knee
to just barely touch the floor. Push back to an upright
position with the original foot and repeat. Do a set
leading with the opposite foot as well, or alternate
after each lunge.
These are just a few of the different dumbbell workout
options. Trainers and fitness professionals have developed
dumbbell exercises for all levels and situations. Dumbbells
are an inexpensive, versatile way to burn calories and
target specific muscle groups. They work well for people
with limited space and for anyone who wants to add difficulty
to an existing workout.
About the Author
C.J. Gustafson is a successful writer for Best-Home-Gyms.com,
providing consumer information and reviews on the best
home gyms, strength training equipment, adjustable dumbbells
and the best ab machines.
Copyright 2005 Best-Home-Gyms.com
Permission is granted to publish this article on your
site only if the author's byline is included and all
links are hyperlinked
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