Lifting dumbbell is intensely satisfying. There’s nothing like working out with some steel and conquering your personal best. Dumbbells offer a great versatility, and you don’t need too much space to use them.
Why Use Dumbbells?
Dumbbells let you train each side of your body separately. If you have developed any strength imbalances, you can cure them using dumbbells. The weight of the dumbbells makes your body work harder on each movement. You can do many different exercises and train the whole body with just dumbbells. Plus, doing a full body workout with dumbbells can help you get a smaller waist faster, body healthy, lose fat…
It is crucial to warm up before you work out. There is no particular rule how long you should run on the treadmill before you start your routine. The idea is to raise the body temperature so that you start sweating a little bit. Once you start sweating, you can start the full body workout routine using dumbbells.
- Alternating Deltoid Raise
Don’t use heavy dumbbells in the beginning. Use dumbbells that are heavy enough to pump your shoulders a bit, and you can increase the weight gradually as you progress.
Stand upright with some gap between your feet. Hold the dumbbells in each hand with your palms facing towards you. While keeping your elbows slightly bent, raise the dumbbells to the shoulder height until your arms are parallel to the ground. Make sure you don’t swing or jerk while lifting up the dumbbells. Stay in that position for a few seconds and then return the weights down.
Now, raise the weights laterally to the shoulder height. Bring the weights down and do three sets of 8 reps in the beginning.
- Alternate Hammer Curl
You can perform the hammer curls while sitting on a bench or standing. You can also use the bench for back support if you want.
Sit or stand straight with your feet slightly parted. Keep your body straight and hold dumbbells in each hand. Lock your elbows next to your body and hold the dumbbells with palms facing upwards.
While inhaling, curl the weight up by contracting the bicep. Keep your upper arms stationary while lifting the weight and lift it up to the level of your shoulder. Hold the contracted position for one to two seconds and bring the weight down. Repeat the movement with the other arm, and you can do three sets of 8 repetitions.
- Bent Arm Dumbbell Pullover
This workout engages your chest muscles, and you can do this workout on an adjustable weight bench.
Lie perpendicular on the bench with only your shoulders resting on its surface. Your hips should not be on the bench; your legs should be bent and feet grounded on the floor. Grab the dumbbell with both hands. Hold it over your chest with a bend in your arms. Both palms must be pressed against the underside of the dumbbell.
While keeping your arms bent, lower the weight slowly in a slight arc towards the back of your head while inhaling. Lower the dumbbell until you feel some stretch in your chest. Hold this position for a second or two and raise the dumbbell back to the starting position while exhaling. Do three sets of 10 reps and gradually increase the weight of the dumbbell as you progress.
- Dumbbell Clean, Push Press, and Front Squat Complex Movement
This workout is a complex movement combining three different motions including dumbbell clean, push press and front squats. This exercise alone gives you an amazing full body workout and builds explosive strength.
Stand with your feet hip-width apart. Keep the dumbbells at the side of your feet. Bend down and grab the dumbbells with a neutral grip. Your torso should be bent forward and thighs almost parallel to the floor.
Keep your abs pulled in tight and lift the dumbbells up to the shoulders explosively so that your feet leave the floor. Once the dumbbells clear waist height, drop down to the squat position catching the dumbbells on top of your shoulders and your elbows pointing forward.
After the dumbbell clean, take a slight pause and bend your knees a little bit. Stand up straight while lifting the dumbbells up and stretching your arms fully. Maintain this position for a second or two and bring down dumbbells back to the shoulders.
You will do the front squat while keeping the dumbbells over your shoulders. Keeping your head and back straight, squat down by bending your knees and go completely down. Push through your heels and come back to the upright position. Stay in this position for two seconds and bend down slowly to keep the dumbbells at the side of your feet. Stand up and come back to the starting position.
You can repeat the sequence five times in the beginning.
- Renegade Rows
It is a great workout for your core, shoulders, triceps, legs and whole body. Begin with the push-up position with your feet slightly apart, back and hips straight and hands holding the dumbbells shoulder-width apart on the floor.
Keeping your core and hips firm, pull up one arm lifting the dumbbell up. Once you bring the dumbbell close to your waist, hold that position for a second and slowly go back to the starting position. Repeat with the other arm. You can do three sets of five reps in the beginning and increase the reps as you progress.
- Weighted Sit-ups
Weighted sit-ups work your ab muscles and tone down your whole body. Lie down in the sit-up position so that your feet are grounded and do not move when you do the sit ups. Cradle a dumbbell on your chest, make sure that it is not too high and stick your elbows into your ribs. Lower yourself down and touch your shoulder blades to the ground. Sit up, go down and repeat ten times. You can do three sets of 10 sit-ups in the beginning.
- Reverse Lunge
Lunges are great for the lower body strength, and dumbbells make them even more efficient. Stand with your feet shoulder-width apart and dumbbells in your hands. Tuck in your core muscles and remember that your arms will stay by your side the entire time. Step back and make sure that your knee is behind your hip when it touches the floor. Comeback to the stand position and repeat with the other leg.
You can do three sets of 6 repetitions with each leg.
Cool down your body with a walk. Just walk normally until your body temperature starts going down and you stop sweating heavily.
To Sum Up
Dumbbells are very useful for hypertrophy and fat loss. You can tone your whole body and incorporate multiple movements while engaging different muscle groups using dumbbells. You can get a fantastic full body workout with dumbbells alone.
About the author:
Nancy Moore is the founder and creator of Fitnessgrams. She created Fitnessgrams.com to be a haven for people looking to get fit, boost their health, lose weight, or improve their well-being. Here you will find experiences, workouts, information from the experts, healthy living tips, and tools to find well-being and balance.