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Work Out At Home

Work Out At Home Today, not many people have the time or the energy to go to a gym and work out on the equipment there. In such cases, home work out is the best alternative, where you don't need to travel to the gym everyday or tolerate rude people feel embarrassed or even pay a high price for it.

You can find some easy and effective home workouts given below.

Given below are some beginners workouts:

The following workout shows basic exercises for balance, stability and strength using an exercise ball.

Did you know that dumb bells workouts are one of the most effective body workouts available? Do you want to know how?

A good dumbbell workout can help you meet every fitness goal you may have set. Whether your goal is to increase strength, power, endurance or to lose weight and have a slim toned body. An effective dumbbell workout can provide you benefits that other kinds of workouts cannot.

Here are a Few Guidelines to follow while performing Dumbbell Exercises:

  1. Always begin with an acrobatic warm up of 5 - 10 minutes.


  2. While working with dumbbells always begin with lighter weights first.


  3. Do not work with dumbbells when alone. Always have someone to assist you when the dumbbells start to feel heavier due to exhaustion or fatigue.


  4. Never drop the dumbbells after finishing a workout. Usually while holding a dumbbell your muscles are in a state of tension and if you drop it suddenly the sudden release in tension can cause muscle tear.

Given below are some simple exercises that can help you achieve your goal:

Chest Exercise:

There are many exercises that help build chest muscles. Given below is one of many chest exercises:

  1. Lie flat on your back. Hold a dumbbell in each hand and hold


  2. your hand in a position where the weights are held directly above your chest and your palms face towards your feet.


  3. Lower the dumbbells to your chest slowly and steadily.


  4. Repeat this action continuously about 5 - 10 times as per your comfort level.


  5. Make sure that your elbows are free and not locked while doing this exercise or it may cause considerable joint damage.

Shoulder Exercise:

Given below is one of many available shoulder exercises:

  1. Sit on a chair or a bench with your back upright (note that your back is always upright and not slightly bent). Hold a dumbbell in each hand directly above your head.


  2. Slowly lower the dumbbells in such a way that your arms form a 90 degree position.


  3. Continue this exercise a few more times so as to properly exercise all your shoulder muscles.


  4. Make sure that your elbows are free and not locked while doing this exercise or it may cause considerable joint damage.

Work Out At Home Back Exercises:

You can find one of the many back exercises illustrated below:

  1. Stand upright with a bench kept near your left leg.


  2. Rest your left leg on the bench and hold the bench with your left hand.


  3. Bend your body from the lower back so that your upper body is parallel to the floor.


  4. Hold a dumbbell in your right hand and let this hand hang loosely.


  5. Now, slowly bend your right hand till it touches your midsection and keep in mind that your right elbow is folded.


  6. Then slowly unbend your right hand.


  7. Continue this exercise a desired number of times then change your hand and do the same exercise with your left hand.

Biceps Exercises:

You can find one of the many back exercises illustrated below:

  1. Stand upright with a dumbbell in each hand. Keep your hands at your sides.


  2. Keep your palms facing each other. They should be in such a position so that they face you body.


  3. Now curl the weight in your hand slowly while your elbow is still at your side.


  4. Note that you don't move your shoulder as well.


  5. This exercise can also be done one hand at a time.

Triceps Exercises:

You can find one of the many back exercises illustrated below:

  1. Stand upright and hold a dumbbell in your right hand. Keep your feet slightly apart.


  2. Hold the dumbbell above your head. Extend your right hand straight up.


  3. Hold your right elbow with your left hand in such a way that your left forearm is in front of your face.


  4. Now slowly bend your right hand so that you are holding the dumbbell behind your head.


  5. Then slowly extend your right hand up again.


  6. Do this exercise a desired number of times then change hands and do the same exercise with your left hand.

Leg Exercises:

You can find one of the many back exercises illustrated below:

  1. Stand upright with a dumbbell in each hand and your feet slightly apart.


  2. Work Out At Home
  3. Bend your knee till your thigh is parallel to the floor.


  4. Keep your back erect with your lower back slightly arched.


  5. Your head should be up.


  6. Now slowly come back to a standing position.


  7. Repeat this exercise desired number of times.

Calf Exercises:

You can find one of the many back exercises illustrated below:

  1. Sit on the edge of a chair or a bench.


  2. Hold a dumbbell in each hand.


  3. Rest the dumbbell on your thigh while still holding it.


  4. Keep your feet about 10 - 12 inches apart.


  5. Now raise your heels up slowly using your toes so that you are on your toes while you are still seated.


  6. Then slowly lower your heels to the original position.


  7. Repeat this exercise a desired number of times.

Dumbbell Workout Benefits:

Listed below are some of the benefits of dumbbell workouts:

- A dumbbell concentrates on every part of the body and helps in the strengthening even the weak muscles to catch up with the other muscles.

- A dumbbell workout allows for independent working on each area so that the workout is more effective.

- A dumbbell workout allows for free and natural movements throughout the body.

- As a dumbbell workout allows for natural motion, stabilizer muscles are forced to take a part while in other workouts they would be almost unused. This injury prevention.

- Dumbbell workouts are not restrictive. You can be as creative as you like while working with dumbbells. Some dumbbell exercises can be fun too like the dumbbell snatch and the side bend.

- When considering the danger of dropping the dumbbell during a workout it is better to use a dumbbell than a barbell.

- A dumbbell workout is more effective to a barbell workout as it challenges the nervous system and the stabilizers and thus helps in gaining body control.

- There are different kinds of dumbbell workouts for different body parts. Example: There are different workouts available for abs, arms, chest, thighs, etc.

Note:

Performing dumbbell exercises is useless unless you device a well thought out and properly designed plan and follow that plan without a slip. So no matter what your goal may be ( to lose weight, build your physique, increase your strength, power and endurance, etc) always formulate a plan you are sure you will be able to follow

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