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Workout! Dumbbell Exercises

April 21, 2011 | Tiffany Quach

Dumbbells are the most convenient exercise equipments because they're small, easy to carry around, and are typically light weight (depending on the size weight you're using). The thing that makes dumbbells great is that you can use it to work out every part of your body. Also, using dumbbells work every part of your body separately, therefore, the stronger side can't compensate for the weaker side. Here are some simple exercises that anyone can do - male or female. Remember, you can use any weight you see fit (light 5lbs or heavy 30lbs, etc) and to rest 30 seconds between each set.

	1. Single Leg Squat - Stand hold two dumbbells with your knees slightly bent and your feet shoulder-width apart. Then lift your right leg so that your knee is bent at a 90 degree angle and your lower leg is parallel to the ground. Slowly lower yourself until your left thigh is parallel to the ground. Hold. Then push your body back to the starting position. Continue to do this 8-12 times each leg.
	2. Pushup Position Row - Get into the pushup position with your arms straight and your hands resting on the light dumbbells. Spread your feet apart for balance and tighten your abs as you pull one dumbbell off the floor and pull it towards your chest until your elbow is above your back. Pause. Slowly return the weight to the floor and repeat with the other arm. Do 6 for each arm. TIP: If holding both dumbbells feels awkward, you can try doing the exercise by just holding one dumbbell and placing your other hand on the floor.
	3. Supinating Dumbbell Curl - Hold the dumbbells at your sides with your palms facing towards you. Curl the weights up, rotating your wrists inward 90 degrees by the time the weights reach your shoulders. Reverse this motion as you lower the weights. Repeat 8-12 times each arm.
	4. Dumbbell Lunge with Front Raise - Stand holding a pair of dumbbells at your sides. Take a lunge forward with one foot as you raise your arms out in front. Once your front knee is at a 90 degree angle (over your toes) and your arm is parallel to the floor, lower your weights. Then push yourself to resume starting position. Continue to do this 6 times each leg.
	5. Bent-over Row with Back Extension - Stand with your knees flexed, holding a pair of dumbbells at arm's length by your thighs and your palms facing behind you. Bend forward at the hips until your torso is almost parallel to the floor. The weights should be hanging directly beneath your shoulders. Pull the dumbbells up toward your chest until your elbows go passed your torso. Keep your arms stationary as you return to the standing position. Lower your arms and repeat it 8 times.
	6. Golf Squat - Hold a dumbbell with both hands at arm's length in front of you. Keep your torso upright and lower your hips until your thighs are at least parallel to the floor. Hold for 1 second, then rise to a standing position as you rotate your upper body to the left and lift the weight toward the ceiling. Keep your arms straight as though you're doing a golf swing. Lower the weight as your go back to the starting position. Repeat 10-15 times each side.

		7. Single-Arm Dumbbell Clean - First squat over a pair of dumbbells. Grab them with an overhand grip and proceed to stand as you lift both weights up to chest height. Quickly drop underneath the weights and "catch" them on your shoulders - elbows high. Then drop your elbows while keeping the dumbbells at shoulder level. Proceed to push the dumbbell in your left hand straight up. Hold and lower the dumbbell. Repeat this 10 times each arm.
		8. Clock Lunge - Stand with your feet hip-width apart and hold the dumbbells on your sides. Take a step backward with your right leg to 6 o'clock, until your right knee is just above the floor and your left thigh is parallel to the floor. Keep your left knee over but not past your toes. Push back up to the starting position and repeat, but this time step with your right leg out to the side to 3 o'clock, keeping your toes pointed out to the side. Resume starting position and step again with your foot forward to 12 o'clock. Return to starting position and then switch positions using your left leg to move to 6, 3, and 12 o'clock. Do this 7 times each side.

These easy dumbbell exercises will help you build muscles and are very versatile as they help any part of your body. Start off with a light weight and as you get more skilled, move up on the weights to continue to build those muscles and endurance to the exercise.

Source: Men's Health