Dumbbells are one of the best pieces of home gym equipment anyone can own. They take up a very small amount of space and can be used to work almost every muscle in the body. There are literally hundreds of different exercises you can do with them but below are the top 5 dumbbell workouts.
The one exercise everybody knows is the bicep curl. To perform this start with your feet about shoulder width apart. The weights should be held in each hand with palms facing inwards. As you lift the weight turn the arm so that the palms face upwards. Do this in a slow and controlled manner. Lower the dumbbell slowly and do the same movement with the opposite arm. This is the most effective way to build up the biceps.
For a harder shoulder workout try the overhead press. Start with a weight in each hand at shoulder height with your palms facing away from your body. Raise both arms together in a controlled manner as fast and jerked lifts can damage the elbow joints. Lower to the starting position and repeat. This can be performed standing or sitting but always keep the back straight. The shoulder muscles will really feel this as well as the triceps.
To really work the back of the arms try the triceps extension. Take one dumbbell and sit in a chair or bench. Lift the weight with both hands above your head. To work these muscles drop the weight and then straighten your arms again. As always do this slowly and control the movement. If performed correctly you will feel the burn through the arms.
If it is the chest you want to improve try the front raise. With a dumbbell in each hand and thumbs pointing towards each other raise the weights. Try to get them parallel with the ground and keep the arms almost straight. Slowly lower them and repeat. This is great for toning the chest as it targets the upper chest muscles.
For a lower body workout try the squat. Hold a weight in each hand and rest them on the shoulders. Keeping the back straight, bend at the knees until the thighs become parallel with the floor. Now return to the standing position. The squat is excellent for the whole lower body as it works the buttocks and the upper and lower legs.
If you have never lifted weights before start with light ones to find your level. To build muscle it is best to aim for 8 to 10 lifts of every exercise. If you cannot do this amount of lifts then the dumbbell is to heavy. When you can do more than 10 you should increase the weight to continue building muscle.
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