Dumbbell Set | Dumbbell exercise chart. Fitness Equipment

Whether your goal is general fitness, increased muscle mass, strength endurance or improved athletic performance, resistance training with dumbbells can help you get there. We all want to experience the greatest gains in the shortest amount of time, and research has shown that the most efficient form of strength training is with free weights.

Compared with any conventional exercise machine, free weights deliver the maximum stimulus to your muscular system. Unlike gym machines, where targeted muscles are isolated, training with free weights forces your body to continuously employ supportive, stabilizing muscles. The result is more rapid improvements in strength than can be achieved utilizing any other process. And the easiest and most effective method of strength training with free weights is working out with dumbbells.

You can do an entire workout with dumbbells alone. They’re compact and can be moved around easily. They’re easy to store, so you can exercise at home and not worry about dedicating an entire room to workout equipment. This is especially true with an adjustable dumbbell system. They’re so versatile you can work just about every part of your body with them. And most importantly, they’re effective.

The following is a complete upper body workout – all you need is a set of dumbbells and a workout bench. The workout targets all the major muscle groups in the upper body, including the chest, shoulders, back, traps, biceps and triceps. For general fitness, toning, firming and endurance training, you’ll be lifting smaller weights with high repetitions. For building muscle mass and absolute power, heavy weights and low reps – either way, the exercises are performed the same and provide a complete and highly effective upper body workout.

Chest Dumbbell Exercises

Flat Chest Presses

1. Lying flat on bench, hold the dumbbells directly above chest with the arms extended
2. Lower dumbbells to the chest in a slow and controlled manner
3. Slowly press dumbbells back to starting position
4. Do as many repetitions as you can until failure

Notes: Avoid locking elbows

Flat Chest Flies

1. Lying flat on bench, hold dumbbells directly above chest, palm facing each other
2. As you come down, bend elbows slightly and maintain throughout the exercise
3. Open arms to sides. Elbows should remain locked in a slightly flexed position
4. Feel a nice stretch in the pectorals
5. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Notes: Keep your feet flat on the floor and your back flat on the bench. Use a count of 3 on the way down, pause, and a count of 3 back up to starting position

Shoulder Dumbbell Exercises

Seated Shoulder Presses

1. Sit upright on bench or use an adjustable incline bench set to just under 90 degrees
2. Make sure back is straight and flat 3. Start with dumbbells over your head with palms facing forward
3. Slowly lower dumbbells to shoulders 5. When arms are at 90 degrees, press the dumbbells back up

Notes: Don’t crack the dumbbells together and don’t lock your elbows out. This exercise develops the entire shoulder muscle group and is also useful for shoulder injuries. There is a tendency to lean back while performing this exercise – don’t – this reduces its effectiveness as well as placing strain on the lower back.

Lateral Raises

1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells in front of thighs
2. Raise upper arms to sides until elbows are shoulder height
3. When arms are parallel to floor, slowly lower and repeat

Notes: Maintain elbows’ height above or equal to wrists and keep elbows slightly bent throughout. If elbows drop lower than wrists, front deltoids become primary mover instead of lateral deltoids.

Front Raises

1. Stand upright, knees slightly bent, feet shoulder width apart, palms towards thighs
2. Raise one dumbbell directly in front of you to eye level with only a slight bend in the elbow – keep your body still so the anterior deltoid is fully engaged
3. When arm is parallel to ground lower dumbbell slowly back
4. Repeat with the other arm. Notes: Keep a slight bend in the elbow when lifting

Notes: Great exercise for those with shoulder injuries, particularly rotator cuff injuries

Back Dumbbell Exercise

Single Arm Row

1. Stand upright next to bench. Place one knee up on the bench for support and the other on the floor and one arm locked out on the bench. Upper body should be parallel to floor
2. Reach down and pick up a dumbbell with your free hand
3. Without cheating, lift the dumbbell as slowly as you can, keeping your stomach tight
4. Raise dumbbell up to your midsection keeping back still throughout movement
5. Slowly lower dumbbell to start position and repeat.

Notes: Keep your back flat and parallel to the floor

Trapezius Dumbbell Exercise

Upright Rows

1. Stand upright, feet shoulder width apart and knees slightly bent
2. Grasp dumbbells and stand with palms facing front of thighs – keep your back straight
3. Pull dumbbells to front of shoulder, chin height, with elbows leading out to sides
4. Hold for a count of 2 and slowly lower to start position and repeat

Notes: The dumbbells should be close to the body as you raise them and the elbows should drive the motion. Continue to lift until they nearly touch your chin. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, if you suffer from shoulder problems, you may want to stay away from this exercise, substituting another form of lateral raise.

Biceps Dumbbell Exercise

Preacher Curls

1. Set bench to 45 degree angle – stand behind the bench
2. Hold dumbbell with arm fully extended on back rest
3. Keep back of upper arm against back rest and curl dumbbell up towards your face
4. Slowly lower dumbbell until arm is nearly fully extended

Notes: Great for isolating the biceps and forcing them to work independently. As a general rule, always hit the weakest arm first.

Triceps Dumbbell Exercise

French Presses

1. Lie flat on bench, holding dumbbells directly above chest with palms facing each other. Dumbbells should just about touch one other.
2. Keep your shoulders locked, your abdominal muscles tight, chest up, and elbows stable
3. Let your elbows fold so dumbbells are lowered down to either side of head.
4. Push the weight up, stopping just before your elbows are straight
5. Reverse the motion back down.

Notes: Always start with a light weight and make sure you can lift it in a safe and controlled manner using good technique. Using a heavier weight too soon can result in injury.

Adjustable dumbbells enable you to workout faster and smarter. They are great space-savers, are less expensive than comparable conventional dumbbell sets, and are easy to use and convenient.

Article Source: EzineArticles.com