5 Easy and Effective Dumbbell Exercises
If you're committed to seeing a change in your shape, strength training needs to be a part of your life. There's no need to throw yourself into the weight room right away, if you're a little intimidated. Instead, opt for these five easy-to-follow and effective dumbbell exercises that will help sculpt your arms and build your confidence.
- Grab a set of dumbbells, and start by lying on your back with the knees bent.
- With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
- Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
- Lift your arms back to starting position. This is one rep.
Bicep Curl and Overhead Press
- Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
- Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
- Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
- Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
- Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
- Slowly lower them to the starting position. This counts as one rep.
Overhead Triceps Extensions
- Stand with your feet hip-distance apart.
- Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
- Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position to complete one rep.