Dumbbells are basic pieces of free weight training equipment strength that come in a variety of weights ranging from 2.5 lbs. more than 100 pounds. The design allows you to use weights in pairs with one in each hand or one at a time in a wide variety of exercises for the upper or lower body.Dumbbell workouts are an essential component of a fitness program. You can use them to develop strength, muscle mass, strength and endurance.
Chest
Dumbbell workouts are effective for developing strength and definition in the chest by recruiting small groups of stabilizing muscles around the chest, along with the largest chest, or pectoral muscles. A routine chest weights of the sample includes the press with dumbbells and dumbbells on a flat, incline and decline bench. Start with four sets of eight to 12 repetitions in exercises dumbbell press and finish with two sets of cufflinks. Perform the workout once or twice a week along with other weight routines for a complete upper body workout.
Legs
Base lower body weight exercises are the squat thrusts, standing and side and raise your feet, but you can advance to meet any fitness level. A sample lower body dumbbell workout targets the muscles of the upper thighs, bottom and inside, along with the calf muscles, dumbbell-Exercises.com says. Perform each exercise while holding a dumbbell in each hand. Start by performing four sets of 10 repetitions of squats. Perform other four sets of 10 repetitions with each thrust and finish with two sets of 20 repetitions on the toe raises building calf muscles.
Back
Back Exercises Dumbbell workout supplement chest to promote muscle balance and strength levels. A dumbbell workout for the back includes the deadlift, rows one arm and lying, bent rows, says Sports Fitness Advisor. Start by performing takeoffs, holding two weights of three sets of 10 repetitions, and move to the ranks of one arm for two sets of 10 repetitions, holding a single dumbbell. Finish with your exercise routine with two sets of 10 repetitions of lying bent over rows with dumbbells and lie face down on an incline bench.
Circuit
Circuit training with dumbbells, weights or complex, is an effective exercise routine to improve total body strength and endurance while building overall fitness. For the complex weights, perform as many rounds as possible in 20 minutes, says CrossFit by Overload. Start with 10 repetitions of a power snatch one arm hanging, followed by 15 and 20 weight changes exercise lunges steps. The aim of the exercise is to perform as many rounds as possible while focusing on form and technique for each repetition.
