subject: Top 5 Dumbbell Workouts For Muscle Building [print this page] Top 5 Dumbbell Workouts For Muscle Building
Dumbbells are one of the best pieces of weight lifting 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.
The overhead press is designed to work the shoulder muscles. You begin with a dumbbell in both hands at the same height as your shoulders with palms facing out. Push both arms up towards the roof slowly. Locking the elbows to fast can cause damage to the joints. Return to the resting position slowly and repeat. Aways keep your back straight when standing or sitting to perform this exercise. This works all the muscles in the shoulder and also the triceps.
To really work the triceps do the triceps extension. While sitting take one dumbbell and hold it above your head with both hands. Drop the weight slowly behind your head as far as your elbows will go. With your elbows still pointing up raise the weight up to the roof. This is the hardest exercise for the back of the arms as no other muscles are used.
To work the chest try the front raise. Begin standing and with a weight in each hand, palms facing inwards. Keep the arms straight and raise them until they are horizontal to the floor. Lower and repeat in a controlled motion. This is a great exercise for the upper chest and the front of the shoulders.
To strengthen your legs you need to do squats. Take a dumbbell in both hands and hold them at shoulder height. With a straight back crouch down until your thighs are level with the ground. Push up back to a standing position and repeat. This exercise works the entire lower body from the lower back right through the legs.
For a beginner always start with light weights to prevent injury. With all these exercises it is recommended to do 8 to 10 repetitions. Once you are comfortable doing more than 10 you should raise the weight.
