If you only have dumbbells at home, here are some exercises you can do there or in the gym.
Alternate Hammer Curl
This works the biceps and parts of the forarms. This is also an isolation workout
which means it mainly works only the biceps if you feel other muscles working
like your shoulder's your doing it wrong.
Alternating Incline Bench Dumbbell Curl
This works only the biceps and is also an isolation workout. This is just like a standing
bicep curl except the angle from the bench makes it harder so the muscle gets
worked a little more.
Shoulder Press
This is also called the Arnold Dumbbell Press. This exercise works your shoulders and parts of your triceps and is a compound
exercise because it works more than one muscle group. Hold the two dumbells
with your palms in about to your shoulders. Slowly rotate your arms as you move
the dumbells above your head palms should be faceing away from you and keep
your elbows slightly angled. Return to the starting position.
Bent Over Rear Delt Raise
This works your shoulders more specificly the rear delts this is the shoulder muscle
closes to your back and is an isolation exercise. You perfom this exercise by sitiing
on either a bench or a chair. Lean foward your arms should be between you legs
grasping the dumbells. Slowly raise the dumbells so that your arms and back are
in line. And bring it back down.
Standing Dumbbell upright rows
This works out your shoulders and is an isolation exercise. Simple to do start
by standing with the dumbells by your side's. Now bring them up to the top of the
chest with the palms facing toward you. Return to the starting postion. This mainly
works your middle delts.
Concentration Curls
One of my favorite dumbell exercises. It works the bisceps and is an isolation
exercise. Start by sitting on a bench or a chair. Legs should be apart. Place your
elbow on your thigh to stablize your arm. Grasping the Dumbell bring it up almost
to your shoulder (don't hit yourself in the face) and back down. Don't put the dumbell
on the floor and continue to do this for your reps and sets.
Dumbbell Bench Press
This works the chest, triceps, and parts of the shoulders and is a compound exercise.
Start this workout by lying on a flat bench. Bring the dumbbells over your chest .
Press the dumbbells up above your chest and back down. This workout is good if
you want a symetrical chest because both arms are pushing they're own weight.
While with a barbell one arm may be stronger giving the opposite chest muscle
less of a workout.
Alternating Bicep Curl
This works the biceps and is an isolation exercise. Do this workout by standing with
your dumbbells at your sides keep your arms relaxed(not so relaxed you drop them).
Now Raise the dumbell up keeping your elbows close to your sides. Turn your
wrists slightly toward your shoulders and squeeze the biceps at the top of the
movement so that you get the full workout. Return to the starting postion.
One Arm Dumbbell Tricep Extention
This works your triceps and is an isolation exercise. Start with one dumbell behide your
head keeping your head leaning forward a little. Raise the dumbbell above your head
and bring it back without hitting your head. Remember to do the other arm.
Dumbbell Shrugs
This works the traps and is a isolation exercise. This is another of my favorite
exercises. Start by standing with your feet shoulder width apart. Holding the
dumbbells by your sides raise your shoulders up as far as you can as if shruging.
As you bring your shoulders up you can rotate them from the front to back to
get a good more of a workout.
These are just some the the hundreds of dumbbell workouts there are. But from this
you should be able to comefu up with a simple workout thats only with dumbbells. You
can see an example of another article about working out here.
Remember to consult a doctor
before starting a new workout. And always always do good form to prevent yourself
from getting hurt.
