Dumbbells ? Dumbbell Workouts, Dumbbell Exercises, Muscles Building with Dumbbells

A dumbbell is a short bar with a metal ball or disk, at both ends that is lifted for developing muscles. The Wikipedia defines dumbbell as, a type of free weight, a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). They are appropriate for all fitness levels and they are small and portable. Dumbbells are often used in conjunction with barbells. Barbells are long bars that allow someone to put weight plates on the ends to adjust the weight. According to “Men’s Fitness,” dumbbells are better for beginners. They are safer because they are smaller in size. You can work all muscle groups using just dumbbells. You can use dumbbells very effectively to build muscle on the chest. Dumbbells are great for building shoulder muscles. Dumbbells build biceps muscles, triceps, and the forearm muscles.

The advantage of dumbbells is that they can be accessed very easily by many people since they are not very expensive compared to other gym equipment like recumbent bikes, exercise bikes, cross trainer, rowing machine, spin bike, elliptical trainer etc. They are popular because they are highly versatile. Working with dumbbells allows you to adapt exercises in variations depending on fitness level, exercise type or strength goals. With the dumbbells set, the sky is the limit really to what you can do. The dumbbells set is a time-tested form of workout equipment found in every gym around the world, largely in part to the variety and versatility they offer in achieving tremendous results.

Most of the dumbbell exercises ideally involve 10 to 12 repetitions, with few minutes of rest time.

It is useful for people of all ages and fitness levels; to build stamina, provide movement, improve agility and achieve body strength. Dumbbell equipment forms a most vital part in any of the strength training and muscle building programs. Using dumbbells for exercise is the most effective and efficient way to strengthen and develop the muscles of the body. Women use dumbbells to tone up rather than to build muscle. This can be achieved in executing particular exercises, combinations, and choices of some exercises that target a woman’s problem areas. Thus women must learn the techniques of using the dumbbells correctly, with help of proper trainers if need be.  When you have done a dumbbell training programs long enough, stand in front of a mirror to admire the results you have achieved!

Normally, dumbbell workouts are done to develop certain muscle groups but they also provide definition of the whole body. They certainly strengthen and develop parts that are worked on like shoulders, arms, buttocks, legs and hamstring muscles. They add intensity to your exercises. Dumbbell exercises make you less prone to osteoporosis. Consistent dumbbell exercises will allow your body to speed up your metabolic rate helping in maintaining your weight. Dumbbell exercises make your body more contoured, making you feels confident and will inspire you to dress up nicely and make you feel lovely. Dumbbell exercises make your system conditioned, making you feel tighter and firmer. It will help you sleep sounder and better. These exercises demand less time. A well-protected system, a shapely body and a feeling of overall goodness are yours once you are able to train and develop your muscles using dumbbells.

6 Simple Dumbbell Physical exercise For Lose weight

Article by Phil Hamilton

Weightlifting has a great number of various perks we may all bear witness to. It can help you lose body fat as well as raise your health. It assists raise metabolic rate which encourages the muscular tissues to burn calories, increase bone density and also thus keep bones stable. In fact weight raising is advised by medical organizations to lose off excess weight.

It is very important to start training by having some stretching for a minimum of 10 moments. This is to warm-up the body to progressively lead the body into a work out

Basic dumbbell physical exercises provide training sessions targeting at each of these muscular tissue parties, with repetition of 10 to twelve times for each exercise:

1. Thorax Press

Myth down on the floor or on a workbench with your knees bent. By having shoulders apart, hold up the dumbbells over by having elbows twisted and palms enduring out. Slowly enhance your arms upwards until the elbows are almost straight (that is do not lock the elbows), and have the dumbbells touch each additional. Return to the starting position, without dropping your elbows underneath the area of the work table.

This exercise reinforces the pectoral muscles in the front of the thorax.

2. Bent-Over Queue

Start-off with your correct knee resting on a workbench. By having your rear parallel to the ceiling, location your appropriate hand on the bench for assistance. By having your left arm dangling down, hold on to a dumbbell and slowly but surely raise the arm almost the armpit. Lesser the weight to the starting point.

To do this without a bench, stand with your legs aside. At that point flex your legs and lean ahead at the hips.

The bent-over row enhances the muscular tissues at the back of the shoulder.

3. Triceps Extension

Myth on your back by having a dumbbell in your hand. Position your dumbbells above your eyes by having elbows twisted as well as palms experiencing each other. Slowly but surely extend your arms virtually straight. A minimal bend in on the arm maintains unease on the tricep muscular tissue. If you locate it tough to maintain the arms prolonged, make use of the opposite hand to provide some assistance.

The triceps expansion may be done lying on a bench or on the floor. The workout tries at reinforcing the tricep muscular tissues in the backside of the upper arm.

4. Biceps Curl

Hold a dumbbell in each hand by having the palm encountering upward. Gradually curl the dumbbells up as well as attempt to touch them to your shoulders.

This activity can be done standing or . It builds up the biceps muscle in the front of the upper arm.

5. Quadriceps

By having lower legs shoulder-width apart and arms dangling at the side by having a dumbbell in each hand, squat down by having your knees angled fewer further beyond the feet. Maintain the rear straight as you bend.

This activity works on the quads, hamstrings and glutes.

6. Pushing Up Abs

Tale flat on the flooring and flex the knees. Hold a dumbbell with both hands spread out upwards. Do a sit-up while keeping your buttocks on the flooring.

This activity builds up the stomach muscles.

Dumbbell Weights Exercise Tips

Dumbbells have been used by personal trainers for years as a way to build strength and endurance in both elite athletes and those regular individuals looking to get more physically fit. You can use dumbbells to build up muscle in various areas of the body, and such training will lead to a disciplined body and mind.

There are other products on the market like resistance machines and for some people these can be helpful but they are very limited and adustment to a persons height and body weight is poor.

When you first get your dumbbell weights you will know doubt experiement with different exercises and there is no harm in doing this, it will get you use to the feel and design of the weights. When it comes to dumbbell exercises they are really divided into a number of varying groups. Let’s expand on a few of these groups.

Lets first take a look at the standard Chest Exercises

These exercises are very popular with people who are want to build muscle in the upper part of the body. The best way to do these exercises is by lying flat on your work bench whilst holding your dumbbell weights above your chest. Before you do this make sure you are familiar with the weights as dropping them from this position will hurt!. Now push the weights upwards and return to the chest position and repeat the process.

Sit on your flattened exercise bench exactly as you would if you were sitting in a chair. Lift your dumbbells up over your head, keeping your back as flat as possible. The dumbbells should then be lowered so they are in line with your shoulders. Hold briefly in this position (arms at 90 degrees) and then lift the dumbbells back up again for a repeat. Lateral raises are another shoulder exercise that is great for someone who has been lifting for a short while. Standing up, bend your knees slightly and have the dumbbells down at your sides. Bend your elbows just enough to raise the dumbbells out to your sides until your arms are raised to shoulder’s length. Continue back down until your arms are parallel to the floor, and then repeat.

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Performing Dumbbell Exercises at Home

Article by Stewart Ames

Many people have an inaccurate opinion of the value of dumbbell exercises at home. They see dumbbells workouts as supplementary exercises used in a secondary manner to equipment in the gym. Such an opinion derives from the world of bodybuilding. Mainly, to develop a bodybuilder’s physique, barbells are better for mass building. Now, while that is true in most pro bodybuilding circles, those hoping to perform dumbbell exercises in the home can put dumbbell exercises to great use.

Whether you are looking to develop mass or definition, dumbbell exercises at home can be performed to arrive at such results. The key here is you need to understand some of the ways such pieces of equipment work. Dumbbell training is not that difficult but it does require some basic points to be followed in order to make the workout sessions more effective.

First, do not assume that the only way to get the most out of a dumbbell workout would be to lift the heaviest amount of weight possible. That would purely be a mass workout. Mass training does have its value and many would prefer to add a lot of mass to their frame. However, lifting heavy weights is not always a requirement to seeing a major impact on your physique. Moderate amounts of weight can prove to be enormously helpful.

Just be sure to employ the complete range of motion with your dumbbell exercises. This is the great benefit of dumbbells. A barbell will not be able to go lower that the chest in a benchpress or lower than the thighs in a biceps curl. Dumbbells allow for a longer range of motion and this allows for a greater and deeper impact on the muscles. As long as you follow proper form when you perform your dumbbell exercises at home, you will notice a solid impact on your physique.

The variety of exercises you can perform with dumbbell exercises can surprise a lot of people. Again, the key is not to only look at the established pro bodybuilding workouts for examples of dumbbell exercises. While such exercises are definitely helpful, they are not the totality of all dumbbell exercises.

One common exercise that will not be a high intensity exercise for bodybuilding but people in the home will find helpful would be to perform traditional body squats while holding dumbbells in each hand. Such a simple exercise will yield great results.

Similarly, you can perform basic dumbbell exercises in manners that are not traditional. For example, performing dumbbell exercises in a slow and controlled manner will turn the workout into a unique strength training exercise that will enhance your physique quite significantly. Actually, it will do more than just improve appearances. It will aid in increasing your strength levels as well.

Performing dumbbell exercises at home can deliver some amazing results. The key is picking the right exercises, the proper intensity levels, and to be consistent in your workouts. Results will not appear overnight but they will eventually appear. Such is the nature of these types of exercises.

60 Days with Nat Jones review of Men’s Fitness Dumbbell Workout. Short on time and you need to solid workout to keep it together. Men’s Fitness Dumbbell Workout does just that, it will keep your muscles balance and strengthen your core. I gave this routine a 4 star rating. I felt it could have been a little bit more intense. However for a 30 minute workout it gets the job done. Go to www.60dayswithnatjones.com/workouts for more details. The Dumbbell Workout – Perform 3 times per week, rest a day between each session. Time needed 30 minutes. Exercises Floor Press Sets: 3 Reps: 10 Get Up Situp Sets: 2 Reps: 5 (each side) Renegade Row Sets: 3 Reps: 10 (each side) Goblet Squat Sets: 3 Reps: 15 One Arm Push Press Sets: 3 Reps: 15 (each side) Single Leg Deadlift Sets: 3 Reps: 8 (each side) One Arm Swing Sets: 3-5 Reps: 15 -20 (each side) To increase the intensity for this workout shorten the rest between reps from 60 seconds, to 30 seconds or 15 seconds. www.mensfitness.com
Video Rating: 4 / 5

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5 Dumbbell Exercises for Explosive Muscle Growth

Article by Mark Reese

Fitness experts have always debated as to which exercise provides the better muscle growth, free weights like dumbbell exercises or stationary weights like most gym equipment. I believe free weights or dumbbells win hands-down every time. Any method of workout that works more than one muscle at a time has to benefit more than a stationary machine.

Below I will provide some dumbbell exercises that will give you explosive muscle growth and muscle control. After all, what good are big bulky muscles if every time you try to use those muscles you are fumbling all over the place. I have seen guys with massive bulky muscles that can barely tie their own shoes they are so uncoordinated.

For a better overall fitness level you want to work the tiny muscles that surround and support your larger muscles. Complete and coordinated control at all times is what you need and dumbbells are the best way to achieve this.

Bicep Curl

Bicep curls are the best exercise to strengthen your bicep muscles. Remember, always make sure you rotate your arms well when doing bicep curls to get the most benefit from these exercises. Exhale when you bring the dumbbell up and really squeeze your biceps to get explosive muscle growth.

Inhale when lowering the weight and still use your muscles to guide the weight back down. Never let gravity pull it down for you, control the lowering and continue working the bicep on the way down.

Triceps Kickback or Reverse Curl

Triceps are the long lean muscle at the back of your upper arm opposite the front bicep muscle. Take the dumbbell in your hand, lean over a bench or chair if you are at home, raise your elbow so it touches your side, then slowly lift the dumbbell back while straitening your arm out past your butt while doing so.

Really squeeze the triceps as your arm becomes fully extended and then hold for a second or two. Holding and squeezing will really help with muscle growth, control and strength. You will also really feel “the burn” when doing it this way, which is really great for muscle growth. Then lower your arm back down, again resisting the weight and not letting gravity do all the return work.

Dumbbell Bench Press

The dumbbell bench press is great for really defining your chest muscles and getting that rock hard look. Lie down on a flat bench, rise the weight straight up in the air with a dumbbell in each hand and touching. Lower the weights straight down so they almost touch your chest while your arms drop down below you sides.

Inhale while lowering the dumbbell and resist the weights until they almost reach your chest, now lift the weights and exhale at the same time fully extending your arms above your chest.

Dumbbell Fly Lift

The fly lift is very similar to the bench press. You lay flat on your back in the same starting position with the weights held above your chest with your arms fully extended. However, this time instead of lowering the weight straight down, bring your arms out to the side.

Line-up you upper arms with your chest and create a 90 degree at your elbow. Exhale as you return the weight to the starting position above your chest and repeat. Again really squeeze your chest as you do so and hold for a couple seconds.

Dumbbell Row

Position your arm so it is fully extended with the dumbbell almost touching the floor. Lift the weight so that your arm slides past past your side and lift the dumbbell up as high as you can until it touches your chest at the nipple area, hold. Exhale while doing so and then slowly lower the weights again with your arm fully extended and weight just above the floor.

Safety & Warm-Up

Make sure when you are doing dumbbell exercises to have lots of room and don’t use a weight that is too heavy for your strength level. Always warm-up and loosen the muscles before you lift any weights. Warming up will prevent injury and allow you to lift more weight and give you explosive muscle growth.

By no means are those tips the complete puzzle. If you really want to explode your results with Dumbbell Exercises, click here at http://www.idealbodyformen.com/ and sign up for my FREE 7 part E-course. Together we can change your body and life forever. Stay strong.

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Dumbbells, Dumbbell Sizes, Dumbbell Applications

Dumbbells

Every body builder should follow a proper diet and an intensive fitness program to get rid of excess fat and become muscular. These days, there are several ways of working out, to develop large and prominent muscles around different parts of the body.

Resistance training is usually done using expensive gym equipment at local gyms. However, there is a cheaper solution for weight lifting using traditional dumbbells. A dumbbell is a short bar with a metal ball or disk, at both ends that is lifted for developing muscles.

World Fitness is an online store providing a variety of dumbbells; within Melbourne, New South Wales, Brisbane, Victoria, Perth, Northern Territory, Adelaide, Darwin, Western Australia, Hobart, Sydney, South Australia, Queensland, Canberra and Tasmania.

Dumbbell Sizes

There are mainly two types of dumbbells. A fixed weight dumbbell has weights in a dumbbell shape made from cast iron, rubber or plastic. An adjustable weight dumbbell consists of a bar with plates of various weights added on both sides; locked using collars.
We offer a variety of dumbbell sizes ranging from 1 kg to 100 kg; including 110 kg commercial rubber dumbbell set with stand; 110 kg commercial chrome dumbbell set; 275 kg commercial rubber dumbbell set with rack; 775 kg commercial rubber dumbbell set; and the mega 1050 kg commercial rubber dumbbell set.

Dumbbell Applications

A fixed weight dumbbell is used for many one handed exercises that require reasonable weight. Whereas the adjustable dumbbell is used for exercises such as one or two handed curls, dead lifts and heavy weight lifting. Other dumbbell applications include strength training, building chest muscles and toning shoulder muscles.

During most of the dumbbell exercises, you should ideally perform 10 to 12 repetitions, with few minutes of rest time. It is useful for people of all ages and fitness levels; to build stamina, provide movement, improve agility and achieve body strength.

We sell a wide range of fitness products including olympic weight plate, barbell, multi gym, power rack, weight bench, kettlebell, medicine ball, inversion table, boxing equipment, power rack, crossfit equipment, squat rack, exercise equipment, treadmill, elliptical cross trainer, exercise bike, spin bike, rowing machine, aerobic step, strength equipment, cable attachment, vibration platform, trampoline and other accessories at discounted prices.

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Dumbbell Workout Routines: Solutions to Body Building Issues

Article by Karen Winton

There are fats that are easy to get rid of, while there are some that are too stubborn. Sometimes, after dieting and exercising often, you may notice that you have stopped losing weight, and that there are still some flab on various parts of your body. There is a good solution to this dilemma: dumbbell workout routines.

Working out with dumbbells on a regular basis actually speeds up fat elimination, and also helps in muscle building and muscle shaping at the same time. If you see that fitness machines in the gym do not work as much as you expect, try exercising with dumbbells. Performing a dumbbell exercise routine that targets your problem spots, if not daily, every other day, more often than not results to a body that’s toner and healthier.

The following are some must try dumbbell workout routines:

1. Dumbbell Lifting Sets

These are a collection of dumbbell exercises that rely mainly on lifting movements which are said to be excellent muscle shapers and muscle developers. Squatting with dumbbells is a good example of a dumbbell lifting routine.

Another dumbbell exercise routine that belongs to this set is the dead lift exercise. The dead lift routine basically means holding your dumbbells in each hand, while bending forward using your waist while lowering your weight slightly to the ground. The dead lift is somewhat similar to the squat.

For these dumbbell workout routines to really work, it is best to perform another routine after performing the other. By interchanging those workouts, most fitness experts say that your excess fat will be burned off faster.

2. Dumbbell Energy Sets

Just by the term ‘energy sets’ you should have an idea that every dumbbell exercise routine included requires a lot of energy. Speed is also another requirement when performing dumbbell energy sets. You have to be able to move your dumbbells fast, which means that you’ll use up a lot of energy, eventually leading to better fat burning and muscle shaping.

3. Dumbbell Exercise Combos

Exercising with dumbbells can make your body leaner and make your muscles grow faster especially when you perform dumbbell workout routines in combos. This means combining at least two dumbbell routines and doing them in a single repetition. The result: longer repetitions done, more muscles utilized and targeted, which means higher chances of waving goodbye to stubborn fat. Of course, working out with dumbbells in combos requires a big amount of energy so you should be prepared.

Do not think that a dumbbell exercise routine only gives little results. For as long as you perform dumbbell workout routines properly as well as engage in exercising with dumbbells in a regular manner, body shaping, toning, and fat burning are not ‘impossible dreams’.

www.HugoRivera.net – Learn how to do a Home Chest & Back Dumbbell Workout Routine designed to help you build muscle as fast as possible. Become a fan www.facebook.com The 10 sets of 10 reps bodybuilding workout has been used in bodybuilding circles for years in order to break through plateaus and make weight gains in the form of lean muscle mass. Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger. Today, many athletes on the know still use this method and even elite strength coaches, such as Charles Poliquin, are great advocates of it and use it on their Olympic athletes when they are in need of gaining muscle weight quickly. I’ve used this method myself without fail since early on my bodybuilding career. It never ceases to yield great results. As a matter of fact, early on when I was less informed, I thought that I had invented it. That was until I found out that this bodybulding workout has been around since the early 60s! The 10 sets of 10 reps bodybuilding workout has proven time and time again to be fantastic at increasing muscle mass through the systematic fatigue of the muscle fibers being worked on. In order to implement a 10×10 routine, a mass building exercise is chosen and a weight that you can perform for 15 reps or so is selected. However, you will stop your set once you achieve 10 …
Video Rating: 4 / 5

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Dumbbell Workouts: Stop Wasting Your Time And Start Getting Results!

Article by Eddie Lomax

Every time I see a man or women pick up a light dumbbell and perform “isolation” or “sculpting” exercises I want to pull my hair out. It’s not that there is anything wrong with these dumbbell exercises. It’s just they aren’t designed to get the results the exerciser wants or needs.

And that is a waste of valuable training time.

Let’s face it, most people have trouble setting aside time to work out as it is. When they do get themselves to the gym, or set aside part of their busy day to work out at home, the last thing they want to do is waste their time. Every minute spent training needs to count! So, stop wasting your time with those dinky weight dumbbell workouts, and start using dumbbells to their full potential.

At this point, some of you might be offended. You may believe beyond a shadow of a doubt that “isolation” dumbbell exercises and “feeling the burn” is the way to get the most out of your dumbbell workout. (Even though you’ve failed to make major changes to your body). Please, keep reading and give me a chance to change your mind.

Honestly, most people start dumbbell workouts, or any workout for that matter, because they want to change the way they look. Yes, there are health and performance benefits to a properly performed dumbbell workout. But, who are we kidding, appearance is the top motivating factor!

And, since we are being honest, most people only start to work out when their appearance gets so bad they just can’t stand it anymore. They’ve ignored the lack of muscle tone and the accumulating fat for so long they are not just out of shape, they are REALLY out of shape! They just don’t need to lose a pound or two of fat and tone up their arms. They need to lose a LOT of fat and build a LOT of muscle to make a major impact on the way they look!

So, the dumbbell workouts they perform should be designed to build muscle and burn fat, preferably in the shortest time possible. So, they pick up a 2 pound dumbbell and perform triceps kickbacks. Wrong, wrong, WRONG!

Let’s look at it this way:

A sculptor is given a 2 ton block of granite to sculpt a figure that ultimately weighs 1/2 ton. Should they:

a) Use a small pick and start to lightly tap on the block? orb) Pick up a sledgehammer and whack away most of the unneeded material?

I hoped you picked option b!

You see, when you have a lot of work to do, use the right tool for the job!

So, if your goal is to significantly change the way you look by putting on muscle and burning fat, make sure your dumbbell workouts are designed to do both. Don’t waste your time with small weights and small exercises. Dumbbells are an excellent choice for full body transformation, but only if you use them correctly!

Here are three tips for changing the way you look with dumbbell workouts:

1) Perform dumbbell exercises that recruit as many big muscle groups as possible.Dumbbell lifts like squats, deadlifts, rows, presses and cleans, snatches and jerks require a lot of big muscle groups to complete the movement. Plus, using big muscle groups allows you to use heavier weights. Using more muscle with heavier weights means more muscle!

2) Perform dumbbell exercises that require a great deal of energy.Heavy grinding exercises, explosive exercises and combo matrixes require a lot of energy for completion. Expending more energy means less fat!

3) Perform dumbbell workouts in such a manner as to simultaneously build muscle, improve cardiorespiratory endurance and burn fat.Doing workouts like super sets, timed circuits and peripheral heart action training, you can make your dumbbell workouts SUPER efficient. You’ll get the most out of your training time by attacking your body on many fronts!

I hope this short article has opened your eyes to the true value of dumbbells in your quest to change the way you look. If you want to see the greatest change in appearance in the shortest period of time, leave the light weight dumbbell workouts alone, and start using dumbbell to their full potential. Following the above tips makes your dumbbell workout more effective than ever before!

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dumbbell fly exercise

Article by Freeman Harrison

I’m positive you’ve observed all the men’s magazines where they talk about the ideal physical exercise to get rid of fat in a certain region, such as the abdomen, chest and arms. I’ll have you know that exercising a certain physique-portion to get rid of fat in that region is a myth. Yup, a total misconception we call spot-reduction.“Exactly where you lose body fat from is decided fully by your genes.”So if you commence to do the correct kind of exercise to lose physique fat, your genes will determine where you lose fat from first. You could initially lose it from your thighs and buttocks, and because we men don’t focus on these areas too a lot, we don’t realise we’re losing any fat until the physique later starts to strip fat from the chest and abdomen.So if you are searching for the ideal chest exercises for men who want to lose chest fat, then you need to commence doing the ideal workouts that aid to lose common body fat. These exercises contain cardiovascular workouts such as swimming, cycling, operating, etc – anything that gets your heart pumping, your lungs working and that sweat dripping.There are optimal methods of doing these exercises that will get that fat count right down so you can begin finding rid of that chest fat as soon as achievable. This includes what kind of intensity to do the workouts in, how lengthy to work out for, how usually to function out and much more!There are also special dietary modifications you can make that will get that chest fat proper down!This article talks about best chest exercises. If you do not know how to train your chest at house, then read it until end. Do you know how you can train chest muscles at residence? Do not think about weight lifting, feel of simpler exercise.Are you ready? The greatest chest exercise for men at property is push up. It is straightforward to do and any man can do it. If you believe that it is rubbish, then you are wrong. Push up is just as effective as bench press. Altering the push up sort you can alter the difficulty level. You can choose nine push up sorts how to train chest muscles. These kinds are listed below.

Pitched push upNappy push upFrog push upNavi push upLight push upExchange push upWide push upBasic push upQuick push upI build my chest muscles with these nine push up types. It is easy and fast to do. Surely it will be challenging at the beginning because your body want to get employed to the workout. The main reason is, chest muscle training takes only 15 minutes of my free time. I like it! Train your chest muscles with basic chest exercise. Make your training fascinating.Did you know that there are chest workouts for men that do not need weights? These are the natural workouts that men can perform even at home. Yes you read it right, so set aside all the gym equipment as of the moment and physical exercise the natural way. Now that I got your attention, stick about and discover how to get bulky at property by reading the rest of this write-up.

Learn essential weight lifting exercise workouts such as the chest fly workout in this free exercise video on weight lifting for beginners. Expert: Kirk Watt Bio: Kirk Watt is the Fitness Director for VISION FIT a fitness professional with over 12 years experience in personal training and nutritional guidance. Filmmaker: Traci Holsey
Video Rating: 4 / 5

6 Basic Dumbbell Exercise For Weight Loss

Article by TOAS

Weight training has a great number of numerous benefits we can all bear witness to. It can help you lose body fat and boost your health. It helps raise metabolism which encourages the muscles to burn calories, increase bone density and thus keep bones strong. In fact weight lifting is recommended by medical institutions to shed off excess weight.

It is important to begin exercising with some stretching for at least 10 minutes. This is to warm-up the body to gradually lead the body into a workout

Basic dumbbell exercises include workouts targeting at each of these muscle groups, with repetition of ten to twelve times for each exercise:

1. Chest Press

Lie down on the floor or on a bench with your knees bent. With shoulders apart, hold up the dumbbells over with elbows bent and palms facing out. Slowly extend your arms upwards until the elbows are nearly straight (that is don’t lock the elbows), and have the dumbbells touch each other. Return to the starting position, without dropping your elbows below the surface of the bench.

This exercise strengthens the pectoral muscles in the front of the chest.

2. Bent-Over Row

Start with your right knee resting on a bench. With your back parallel to the ceiling, place your right hand on the bench for support. With your left arm hanging down, hold on to a dumbbell and slowly raise the arm up to the armpit. Lower the weight to the starting point.

To do this without a bench, stand with your legs apart. Then bend your knees and lean forward at the hips.

The bent-over row strengthens the muscles at the back of the shoulder.

3. Triceps Extension

Lie on your back with a dumbbell in your hand. Place your dumbbells above your eyes with elbows bent and palms facing each other. Slowly extend your arms nearly straight. A little bend in on the arm keeps tension on the tricep muscle. If you find it hard to keep the arms extended, use the opposite hand to lend some support.

The triceps extension can be done lying on a bench or on the floor. The exercise aims at strengthening the tricep muscles in the back of the upper arm.

4. Biceps Curl

Hold a dumbbell in each hand with the palm facing upward. Slowly curl the dumbbells up and try to touch them to your shoulders.

This exercise can be done standing or seated. It strengthens the biceps muscle in the front of the upper arm.

5. Quadriceps

With legs shoulder-width apart and arms hanging at the side with a dumbbell in each hand, squat down with your knees bent no more further beyond the feet. Keep the back straight as you bend.

This exercise works on the quads, hamstrings and glutes.

6. Pressing Up Abs

Lie flat on the floor and bend the knees. Hold a dumbbell with both hands stretched upwards. Do a sit-up while keeping your buttocks on the floor.

This exercise strengthens the abdominal muscles.

To learn more on how to use dumbbells in your workout regimen, check out fitness trainer and author Mike Westerdal’s Dumbbell Routines And Exercises (consists of an eBook, video demos and printable logs).

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