Dumbbell workouts can be a great way to build muscle or complement a rigorous cardio program. But it’s important to do them right! Read on for a quick guide to some of our favorite dumbbell workouts and get some tips for maximizing your workout results!
Dumbbell Chest Workout
Most chest workouts using the dumbbell will also work your shoulders and arms so they are great as more well-rounded workouts, too. Chest workouts are also ideal for improving your posture.
· Bench Press. Lie down on a bench (or on the floor). Hold a dumbbell in each hand. Raise them straight up above you. Then draw them down until your elbows form 90 degree angles. Repeat for 10 reps.
· Incline Bench Press. Lie on an incline bench. Instead of completely flat, it will be inclined like a recliner chair. Perform the same arm movements as you did for a normal bench press. Since you still want to raise the dumbbells up toward the ceiling, this changes the angle. Instead of being raised straight above your chest, they’ll be raised more above your head. Repeat this for 10 reps.
· Straight Arm Pullover. While lying on a bench (or the floor), hold one dumbbell with both hands. Lower the dumbbell down above you so that your arms are at your sides and the dumbbell is above your head. Pull the dumbbell up until it is directly above your chest. Repeat this for 10 reps.
Dumbbell Back Workout
Your back is one of the most important parts of your body. A bad back can lead to chronic pain and other problems in the entire body. So strengthening your back is a great idea whether you’re trying to build muscle, burn fat, or even just maintain your current body.
· Bent Over Row. Stand with your knees slightly bend and your upper body bent forward so that your torso is parallel with the ground. Hold a dumbbell in either hand. Bend your arms and pull the dumbbells up until they are at your sides. Push them back down toward the ground. Repeat this for 10 reps.
· Twisting Bend to Opposite Foot. Stand with your legs about 2 feet apart or whatever a comfortable wide stance for you is. Hold a dumbbell in either hand with your arms down in front of you. Bend down at the waist and reach toward your left foot without letting the dumbbells touch the floor. While still bent forward, twist over to your right foot. Then raise back up to stand straight. Repeat for 10 reps.
· Back Fly. Lie down on a bench, stomach side down. Hold a dumbbell in each hand. Raise the dumbbells straight out to either side (like you are an airplane). Push them back down. Repeat for 10 reps.
Dumbbell Arm Workout
If there’s a bit of flab giggling around on your arms, dumbbell arm workout can help with that problem. You’ll need cardio to get rid of the giggle but you’ll also want to do a dumbbell arm workout to build up some beautifully sculpted muscle to replace the arm fat you are burning!
· Bicep Curls. Stand straight with a dumbbell in each hand, fingers facing outward away from your body. Bend at the elbows to raise the dumbbells up to your shoulders. Push them back down. Don’t lock elbows. Do 10 reps.
· Tricep Extensions. Stand straight, holding one dumbbell with both hands. Raise the dumbbell straight up above your head. Push the dumbbell down behind your head until your elbows form 90 degree angles. Pull it back up above your head. Do 10 reps.
· Bent Over Reverse Fly. With a dumbbell in each hand, bend your knees slightly and bed forward at the hips until your torso is almost parallel with the ground. Bring the dumbbells together in front of you then pull them back until your arms are straight out at either side (like an airplane). Do 10 reps.
Tips for Using Dumbbells to Workout
Before you start a dumbbell workout routine, you should remember the following guidelines.
· Don’t be overly specific. That is, don’t target a single area (like only the chest or only the arms) every single time. The best dumbbell workout is one which strengthens the entire body. You can divide your workout into different days if you like. Many weight trainers divide their training into „leg days“ and „arm days“ and so on which allows them to rest targeted muscle groups without having to take a full rest day.
· Be realistic. It can be tempting to try and push yourself by going for the heavier weights. But it’s better to do multiple reps with a lighter weight than a single rep with a heavy one. Your muscle will grow faster with multiple repetitions.
· Slow and steady wins the race. It’s better to move through a rep slowly and with controlled movement. The slower pace not only forces your muscles to work harder but it ensures that you are doing the movement correctly which will lower your risk of injury.
· Add a little cardio. If muscle growth is your top priority, you still need to add some cardio into your routine to help improve circulation and endurance.
Dumbbells can be a great addition to your workout but remember to be careful. For extended workouts, you don’t want to use the max weight you can handle. And when lifting weight, you need to make sure you perform the movements correctly. Incorrect movements can lead to serious (and even permanent) injuries.
But with that note of caution in mind, go ahead and enjoy the invigorating effects of an awesome dumbbell workout!