Dumbbells can be used to perform weightlifting exercises or to improve your body's overall fitness. These tools are useful for various types of training, which you can do at home or in the gym, and give you the possibility to reduce or increase the load according to your needs. Dumbbells are particularly effective because, in addition to working the main muscle, they also require the intervention of many stabilizing muscles.
Steps
Part 1 of 4: Learning the Correct Technique for Using Dumbbells
Step 1. Choose dumbbells of the right weight
If you have never lifted weights before, you need to find tools suitable for a beginner. You can buy a set that contains dumbbells of different weights, so you can start with light tools and increase the load over time. Alternatively, you can buy adjustable dumbbells, of which you can change the weight.
- If you are looking to tone muscles and improve your endurance, instead of gaining mass, choose weights that allow you to complete 12-20 reps of an exercise before experiencing too much fatigue.
- If your goal is to build strength and build muscle, choose weights that you can only lift 8 times before you fail.
- Switch to heavier weights when the exercises become too easy.
Step 2. Focus on the precision of the movements for the first few times
To train safely and focus on your muscles, commit to using the correct technique and form, without rushing to complete the reps. Since weights strain your muscles, require muscle strength and stability, slow, firm movements can help you maintain control and work the target muscle to its maximum.
- Slow movements also help strengthen the muscles and make for a better workout for the body, because they force the stabilizer muscles to work longer in each phase of the exercise.
- Be especially careful not to compensate for movement with another part of your body. For example, when doing bicep curls, make sure you maintain a straight and correct posture. Do not transfer the work to your back.
Step 3. Observe your technique
When working with dumbbells it is important to pay attention to technique and body position, to get the most out of each repetition and to avoid injuries. By keeping your elbows, wrists, arms and legs in the right positions, you can prevent injuries and improve training effectiveness.
- Performing the exercises in front of a mirror can help you correct technical errors.
- Check out online videos, magazine articles, and talk to your gym staff if you need advice on the correct exercise technique. A trainer can teach you to maintain correct posture and move your body in the right way to make the best use of the dumbbells.
Part 2 of 4: Upper Body Exercises
Step 1. Do bicep curls
Your upper body is made up of your arms, shoulders, upper back, and chest. There are dozens of possible dumbbell exercises you can try to get those muscles working. For the biceps, the most common exercise is the curl. To do this, start with your arms relaxed at your sides and bring the dumbbells to shoulder height, one at a time or simultaneously, in sets of 8-20 repetitions.
- During the lifting phase, keep the correct posture and do not bend your body. Try to make movements that are fluid and controlled.
- Some variations include seated curls and hammer curls, where you keep your palm facing your body.
Step 2. Work your triceps
Triceps extensions are a great dumbbell exercise that works the muscles in the back of the arms. To perform them, hold the dumbbells above your head, one in each hand. Then, bending your arm at the elbow, lower one hand behind your back. Lift your arm again and bring it back over your head, then repeat on the other side. Keep your arm still and your posture rigid.
- For a variant, you can perform extensions with two hands. Hold a heavier dumbbell with both hands and perform the same movement described above.
- An alternative exercise for the triceps is the kickback. To do this, place one knee and one hand on a bench, hold a dumbbell in the opposite hand, then lean forward.
- Push the dumbbell back so that your hand rises towards your hip as you straighten your elbow.
- For each exercise, try to complete 4 sets of 8-20 repetitions.
Step 3. Strengthen your shoulders
There are many dumbbell exercises for this area and many of them are variations of the shoulder lifts. To do this exercise, start with the dumbbells at shoulder level, then push your arms up, lifting the weights directly above your head. Hold the position for a moment before carefully returning the tools to the starting position. You have completed one rep.
- Do not lock your elbows when you reach the highest point of the extension and be careful not to bend your back during the lifting phase.
- Keep your back straight and contract your core to support the load.
- You can do this exercise standing or sitting.
Step 4. Use dumbbells to strengthen your chest
You can use these tools to perform bench presses, the most common exercises for training the pectoral muscles. Just like their counterpart with the barbell, these exercises are very useful for working the muscles of the chest area, as well as many other stabilizing muscles. You can vary the movement by doing it on an incline bench or with a neutral grip.
- Lie on a bench, with your hands in front of your shoulders and push both dumbbells towards the sky. Hold the position for a moment, then slowly bring the weights back down.
- For a variation, try chest flys. Sit on a regular (or incline) bench or chair and hold the dumbbells with your arms extended to the sides of your body at shoulder height.
- Make a hugging motion to bring the weights in front of you, then slowly return to the starting position.
Step 5. Try exercises that work your back
You can use dumbbells in a multitude of ways for this purpose. Rowing, push-ups and deadlifts are simple and useful exercises for strengthening the back, but they require particular attention to safety. If you suffer from pain or injury in that area, do not perform these workouts unless under the guidance of a fitness professional. To prevent injuries, never use loads that are too heavy for you.
- To perform a row, bend your knees and lean forward, holding a dumbbell in each hand. Be careful not to bend your back.
- Raise one hand at a time, or both, towards your core.
- Exhale as you lift the dumbbells. Breathe in again when you lower them back.
- You can also do this exercise in a squat position or with one arm and one leg on one side of the body resting on a bench.
Step 6. Make the trapezoids work
To target these muscles, which are located between the neck and shoulders, you can do a very simple dumbbell exercise. Keep your back straight and a dumbbell in each hand, with your arms extended at your sides. Raise your shoulders with exaggerated movements, then slowly bring them back to the starting position. You will soon begin to feel fatigue in the trapezes.
Part 3 of 4: Using Dumbbells to Get the Core Working
Step 1. Use dumbbells to increase resistance during crunches
There are many movements you can do with dumbbells to train your entire core. One example is adding these tools to a simple crunch. To perform this exercise, hold a dumbbell in front of your chest during the usual movement. The extra weight will make each repetition more difficult and increase the work required on your abs.
- Holding a dumbbell over your head can greatly increase the difficulty of the exercise.
- The greater the added weight, the more intense the work required on the abs.
Step 2. Do side pushups with weights
They are great exercises for working the obliques, which run sideways to the abdominals. Hold a dumbbell in one hand, then bend over to the opposite side. Concentrate on lifting the weight slightly, without letting it rest completely on your hip. Switch arm and side of body after 8-20 reps.
Step 3. Try some woodchop or woodcutter exercises
They are very useful for working the core with a dumbbell. Start by holding the tool over your left shoulder, with your arms outstretched. Then, in a cutting motion, pull the dumbbell down as you rotate your core and lower your legs. At the end of the exercise, the weight should be on the outside of the right leg shin. Always keep your core contracted as you return the dumbbell to the starting position over your left shoulder.
- Complete all repetitions on one side, before switching to the other.
- Try not to bend your back and focus on your core.
Part 4 of 4: Strengthening the Legs with Dumbbells
Step 1. Do toe lifts with dumbbells
You can also use these tools for leg exercises, adding weight to the movements and forcing the muscles to work harder. To do this exercise, hold a dumbbell in each hand, slowly rise to your toes, then slowly return to the starting position. This movement mainly works the calves.
- As a variation, you can do the exercise with one leg at a time.
- You can also try the exercise standing on one step. This variation increases the distance of the movement, because it allows the heels to fall below the level of the toes.
Step 2. Try variations of dumbbell lunges
You can perform a lunge by bringing one foot forward or backward and keeping your body weight evenly distributed on both legs. By holding dumbbells in your hand you can add resistance to movement. As you bend your knees and come down, you will feel your thighs burning.
- You can perform a side lunge by spreading one leg to one side and lowering the rear to the ground.
- When performing a lunge, keep your back straight and don't arch it. Contract your core and focus on leg work.
Step 3. Use dumbbells in squats
Adding these tools to a simple squat can make a huge difference and will put a strain on your leg muscles. Hold a weight in each hand and slowly lower your body by bending your knees 90 degrees until you are sitting in midair. Hold the position for a moment before slowly getting up. Keep your upper body still as you go up and down.
