There are many types of dumbbell workouts a person may use to stay fit, increase strength, and tone his body. Dumbbells can be used to work muscles all over the body. The type of dumbbell workouts an individual chooses depends on the muscle groups he wants to work.
One type of dumbbell workout involves doing lateral raises, which work a person’s shoulder muscles. This exercise is performed by standing up straight, positioning the legs shoulder-width apart, and bending just a little at the knee. In the starting position for this exercise, the dumbbells are held at the lifter's side. Then, he slowly raises them up and out to the sides of his body, so that his arms are parallel to the floor and his arms and body form a t-shape. Finally, the arms are lowered back to the starting position.
Bicep curls are used in dumbbell workouts as well. They exercise the biceps, which are the muscles in a person's upper forearm. To perform this exercise, a person may sit with a dumbbell in one of his hands. Starting with his arms hanging down and fully extended, he curls the arm holding the weight upward, keeping his elbow close to his body while doing so. He then lowers the weight to starting position, repeating the movement several times on the same arm or alternating arms.
To work the muscles of the chest, a person may choose a seated shoulder press as a dumbbell workout. This involves sitting on a weight bench with a dumbbell in each hand. In the starting position, the dumbbells are held above the exerciser’s head. He then bends his elbows, gradually lowering the dumbbells to shoulder level. He finally lifts them back up to starting position before repeating the movement several times.
To work the back, a person may use a dumbbell workout called a lying single arm row. To perform this exercise, a person lies face down on a weight bench that is positioned at a 45-degree angle. He holds a dumbbell in each hand and allows them to hang down toward the floor, keeping his palms toward the back of the bench. He then pulls the dumbbells up toward his chest, moving them to the sides of the bench at the same time. Finally, he lowers the dumbbells back to starting position.
Sometimes dumbbell workouts are used for the legs. For example, an individual may perform lunges while holding a dumbbell in each hand. To begin this exercise, a person stands up straight with his feet spaced a shoulder-width apart, holding a dumbbell in each hand. He then steps forward with one foot, about two or three feet, bending the back leg so the knee touches the floor just slightly. He then returns to the starting position and repeats the exercise again, alternating legs.