Dumbbell Exercises Routine
One of the major positives associated with dumbbell exercises is the easily
movable nature of a basic set of dumbbells. A dumbbell routine can be completed
at the local gym, in your home, on the road or in a hotel room with some basic
modifications. Besides the weights themselves there is a limited amount of
equipment required for effective exercises with dumbbells. The very simplest
routines require only the dumbbells and a flat surface with enough space for
you to lie down on.
Though this satisfies the most basic needs if you are going to exercise
using dumbbells at home, it may be worth the expense of getting a proper
workout bench, preferably one that can be placed at 45, 90 and 180 degrees. As
well you may want to set up an area of your home with mats so that, while
completing your exercise using dumbbell, the weights can be lowered to without
damaging the weights or the floor.
Before beginning your dumbbell exercise routine you will want to review the
various dumbbell exercises and decide which ones will work the best for you.
The best dumbbell workout routine for you will be different than that for
someone else. The key in any good workout schedule, particularly when doing
exercises with dumbbells, is to keep each work out simple, but to introduce new
dumbbell exercises in each in order to work the muscles from various angles and
with various weights for the best results.
As you design your exercise routine keep in mind some basic guidelines.
Beginners to exercises using dumbbells, or to weight lifting all together,
should use lighter weights, completing four sets of ten to fifteen repetitions
each. More advanced lifters can move quickly to heavier weights, completing
four sets of six to eight repetitions. Heavier weight tends to lead to bigger
bulk, particularly in men most women lack the testosterone necessary to really
bulk up, so advanced users that are looking for more tone will want to stay
with the lighter weight and more reps of their dumbbell exercises.
The following list contains some of the best dumbbell exercises for you to
familiarize yourself with and work into your home dumbbell workout routine, or
your gym time. Remember the best workout with dumbbells is one that attacks the
muscle from various angles and at various weights, working more muscle fibers
and therefore causing more, and better, growth.
Sample Dumbbell Exercise Routine to get Big Arms Fast
This dumbbell exercise routine is an example of what you might want to try,
providing several dumbbell exercises to be completed in around twenty minutes.
Warm up time is in addition to this. Moving from the largest muscle groups to
the smallest is one of the keys to creating the best dumbbell workout routine.
Lie centered on a bench with weights to the side of the upper chest,
approximately midline, elbows aligned under the dumbbells. Press dumbbells up
until arms are fully extended without locking your elbows out. Lower weights to
the side without allowing elbows to dip too far below the horizontal plane of
the bench. Repeat until set is done.
Lie centered on an incline bench set at 45 degrees with weights to the side
of the upper chest, approximately midline, and an overhand grip, elbows aligned
under the dumbbells. Press dumbbells up until arms are fully extended without
locking your elbows out. Lower weights to the side. Repeat until set is done.
Sit on a bench or chair that allows your back to be straight. It is
important that you hold your posture upright through this exercise. With a
dumbbell in each hand hold them at shoulder height and just outside of your
shoulders. Your thumbs should be pointing inward. Press the dumbbells up to a
full extension and then return.
Set a dumbbell on the floor on the right hand side of a bench. Rest the left
knee on the bench, right leg flexed. Reach down and place your right hand on
the dumbbell. Bend forward slightly, and raise the dumbbell upwards to the
ribs. Switch hands and position and repeat.
Stand with feet parallel and shoulder width apart. Grasp dumbbells and bend
slightly at hips. Knees should always remain slightly bent. Raise arms until
elbows are shoulder height and elbows and wrists are on the same plain. Lower
and repeat.
Stand with feet parallel and shoulder width apart. Grasp dumbbells with
palms turned in towards the leg. Curl up from extended position to contracted,
turning palms up once you are past waist height. Curl to the peak point of the
contraction, a pinching sensation will be felt in the bicep muscle. Slowly
lower to starting position. Repeat for all sets.
In all of your exercises using dumbbells remember the importance of
breathing. Breath out when you are pushing the effort or extending the muscle
and in on the contraction. Repeat your routine 3-4 times a week, swapping out
exercises for similar ones using the same large muscle groups.
As you put your dumbbell workout in place remember to watch what you eat and
drink plenty of water as this will help your recovery and provides the building
blocks for strong, defined results. If you have any questions about your work
out nutrition you may want to check out Will Brink's ebook, Muscle Building
Nutrition. Stick with your program and you will see, and feel, the results you
are looking for! |
