Dumbbell Exercises

Dumbbell exercises are great to incorporate into your workout routine as they can be used to isolate and strengthen specific muscles.They are also very convenient if you are short on space and/or money. Dumbbell exercises can be used alongside other exercise equipment, or used in full dumbbell workout routines.

Dumbbell Workouts by Muscle Group:

DUMBBELL CHEST EXERCISES                          

Possibly the most difficult and time consuming muscle group to work on. Perform abdominal exercises with dumbbells to enhance your workout.

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DUMBBELL BACK EXERCISES

The back muscles need equally as much attention as abdominals. Back exercises will improve core strength, balance, and help reduce back problems.

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DUMBBELL CHEST EXERCISES

The "man-muscle". The chest muscles are important to help with posture and take some strain off of the back. Doing chest exercises will make you "look big" and in great shape.

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DUMBBELL BICEP EXERCISES

Often viewed as the "vain" muscle. Do not neglect the biceps as they are important for your health and assist your back muscles in other exercises. Dumbbells are ideal for bicep exercises.

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DUMBBELL TRICEP EXERCISES

The triceps account for roughly two thirds of the upper arm muscles. Tricep exercises are important and should be worked on just as much as the biceps.

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DUMBBELL SHOULDER EXERCISES

The shoulder is the most unstable joint in the body. Shoulder exercises are important for increasing muscle stability, and also gives your body that great "V" shape.

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DUMBBELL FOREARM EXERCISES

The forearms are needed for strong grip, which is obviously important when using dumbbells. Forearm exercises are not to be ignored!

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DUMBBELL LEG EXERCISES

Some people tend to ignore or neglect the leg muscles, but they are vitally important for a strong, balanced body.

Strong leg exercises will help increase balance and stability, will help with joint problems and help support your upper body; especially whilst lifting.

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A Word of Warning

Although dumbbell exercises have their benefits, there is a greater risk of injury when using dumbbells:

• Dropping - Dumbbells exercises rely on you to be in complete control. Only lift what you feel comfortable with, because dropping a dumbbell can cause serious injury. Take great care when picking up, holding and putting down dumbbells.
• Over-lifting - Using too much weight, especially as a beginner, can cause strains or even muscle tears. Start off with a low weight that you can lift 8-16 times before getting tired, and increase the weight gradually over time.
• Improper Posture - Because dumbbells are 'free weights' it is very tempting to "cheat" (perform motions that make the exercise easier). Doing this not only renders the exercise less effective, but can cause strains, sprains and muscle injury.