Dumbbells are weight training equipment that are light, easy and safe to use. There are different dumbbell weights that you can choose from to perform different exercises which is specific for certain groups of muscles. Dumbbells are mostly preferred by amateur and even professional weight lifters. This weight training equipment are effective in the stabilization of muscles and are not prone to injuries. Overall posture can also be helped by using a dumbbell. The flexibility of dumbbells allow you to perform different exercises.
Exercises for the Chest Using a Dumbbell
The flat dumbbell press can be done by flatly lying down on a bench and by holding the dumbbells above your chest. Make sure that your arms are extended and that your palms face towards your feet. Once you are in this figure in a slow movement put the weights to your chest then back to your original position. You can do this exercise in different reps.
Incline dumbbell press. The procedure is similar to the flat dumbbell press except that you must adjust the incline of the weight lifting bench to an angle of between 30 degrees and 45 degrees.
This third exercise will require you to stand in an upright position and put your shoulders apart then bend your knees slightly. Your arms should be positioned in a parallel manner to the floor. Once this is done return the dumbbells slowly to your original position and repeat the entire exercise.
Exercises Using Dumbbells for the Biceps
Hammer curls. Stand straight holding a dumbbell on either side. Make sure your palms are turned inwards. Curl the weights up without moving your shoulder and your elbows locked. The exercise can be done with one or two arms at a time.
Preacher curls. Set the weight lifting bench at around 45 degrees. Standing behind the bench, hold a dumbbell and rest the back of your upper arm on the back rest. Your arm should be extended at its full length. Curl the weight up towards your face while keeping the back of your upper arm firmly positioned against the back rest.
Dumbbell Exercises for the Back
Dead lifts. Do the starting position for the lateral raises. With your lower back, bend slowly so that the weights are headed down your legs. Keep your back flat and the lower back slightly arched inwardly, not rounded. Keep your head up. Go only as low as you can and then use the lower back again to stand upright.
Triceps, calves and leg exercises using dumbbells can also be done. Do not forget to perform exercises that will condition your muscles for these weight lifting activities. Do not force yourself to lift heavier weights if you are not yet comfortable with the number of repetitions and the weight that you lift. The presence of a spotter is suggested to assist you in performing the steps correctly. Make sure to carefully set the dumbbells down after use. - 31525
Exercises for the Chest Using a Dumbbell
The flat dumbbell press can be done by flatly lying down on a bench and by holding the dumbbells above your chest. Make sure that your arms are extended and that your palms face towards your feet. Once you are in this figure in a slow movement put the weights to your chest then back to your original position. You can do this exercise in different reps.
Incline dumbbell press. The procedure is similar to the flat dumbbell press except that you must adjust the incline of the weight lifting bench to an angle of between 30 degrees and 45 degrees.
This third exercise will require you to stand in an upright position and put your shoulders apart then bend your knees slightly. Your arms should be positioned in a parallel manner to the floor. Once this is done return the dumbbells slowly to your original position and repeat the entire exercise.
Exercises Using Dumbbells for the Biceps
Hammer curls. Stand straight holding a dumbbell on either side. Make sure your palms are turned inwards. Curl the weights up without moving your shoulder and your elbows locked. The exercise can be done with one or two arms at a time.
Preacher curls. Set the weight lifting bench at around 45 degrees. Standing behind the bench, hold a dumbbell and rest the back of your upper arm on the back rest. Your arm should be extended at its full length. Curl the weight up towards your face while keeping the back of your upper arm firmly positioned against the back rest.
Dumbbell Exercises for the Back
Dead lifts. Do the starting position for the lateral raises. With your lower back, bend slowly so that the weights are headed down your legs. Keep your back flat and the lower back slightly arched inwardly, not rounded. Keep your head up. Go only as low as you can and then use the lower back again to stand upright.
Triceps, calves and leg exercises using dumbbells can also be done. Do not forget to perform exercises that will condition your muscles for these weight lifting activities. Do not force yourself to lift heavier weights if you are not yet comfortable with the number of repetitions and the weight that you lift. The presence of a spotter is suggested to assist you in performing the steps correctly. Make sure to carefully set the dumbbells down after use. - 31525
About the Author:
Durable weight exercise equipment is another secret to a successful weight lifting training. Carefully follow the tips to the right weight equipment that best suits you.
