Dumbbell Exercises
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Dumbbells can be used in lots of common exercises. Men and women both enjoy engaging in regular routines and activities with these handy pieces of equipment. Before taking on any kind of workout or exercise, one must not forget to stretch the muscles first. It should be noted dumbbells can provide the total body workout to its users. Don’t try and cheat with them because it won’t work, they are designed to help the arms to perform the same amount of work. Having the proper and correct form is the secret in order to get the most out of your workout.
The parts of the body that these common dumbbell exercises will focus on are the chest, back, thighs, buttocks, shoulders, quads, hamstrings, biceps, and the triceps.
Now let’s start with the chest exercises. The typical exercise for this muscle group is called the bench press. This involves lying face up on an exercise bench, while holding the dumbbells at the side of your chest and pressing upwards while rotating your wrists as the weights come together. Lower the weights and repeat the exercise again for the desired set of repetitions.
Squats are the next set of exercises which works out the lower back, thighs, and buttock areas. To perform this common exercise, stand with feet shoulder width apart while keeping the dumbbells at your feet. Go ahead bend your knees, while keeping your back straight while grasping the weights. Then lowly straighten to your upright position repeat the routine once again for the recommended amount of repetitions.
In order to work the shoulders, the seated shoulder press exercise must be conducted. Take a seat on the bench while raising the dumbbells to shoulder height and hold with your palms facing out. Slowly straighten up until you are standing and then repeat again for your anticipated workout.
The lunge is a common exercise used to work out the quads and hamstrings. It is performed by holding dumbbells while standing with your back and legs straight. Take a large step with the left foot, then bring right knee down to almost the floor. Return to starting position and repeat with your opposite leg.
For bicep exercises you must sit on the bench with knees apart. Hold the dumbbell in one arm and curl the dumbbell toward your shoulder, then repeat for the other arm for desired repetitions. This is called the concentration curl which is popular among many weight-lifters.
The most common exercises for the triceps are called the tricep extensions or the dips. Tricep extensions use the dumbbells in both hands while raising it above your head. This motion results in lowering the weight behind your head until weight meets biceps. The Dips are used to hold your body weight by pressing down with both hands bringing your body as close as you can to the floor. Return to the starting position at the desired set of repetitions. All these common exercises can be made possible with the brilliant uses of dumbbells. It is highly recommended that you purchase such pieces of equipment today, as your body will thank you for it. These are all dumbbell exercises for women and men.