Hand Weights Dumbbells | Exercise and Fitness

003.04.03 Hand Weights Dumbbells

Hand Weights Dumbbells

Top 10 Dumbbell Exercises

Dumbbell exercises are regarded as a great way to enhance your muscle stability. In contrast to many of the machine exercises that could control and balance the range of motion and in fact suitable for beginners, dumbbell exercises are perfect for more advanced fitness people and hence if it is performed without proper training, it may sometimes lead to injury. Mentioned below are some of the effective exercises that are performed using dumbbells.

1. Dumbbell Squats

This exercise is especially designed to build and support muscle mass in the thighs. First of all, grab a pair of dumbbells and stand straight with your feet shoulder-width apart while your toes pointing a little outward. Then bend your knees with your back straight and thighs parallel to the floor. The next step is to lift your body with your thigh power however keeping your back straight.

2. Dumbbell Lunges

It is performed to support the leg muscles and buttocks muscle. However, in order to perform this exercise, it is important that you choose dumbbells of a weight that would allow you to complete the exercise steps. First of all, stand upright by holding a dumbbell in each hand. These dumbbells should be hung in such a way that it should hang down by your arms. Then step forward while bending your knees until it becomes parallel to the floor. At the same time, another leg should be bent at the knee as well as balanced on the toes. Return to the starting position and repeat the same procedures with another leg.

3. Dumbbell Incline Press

First of all, lie on an incline bench, with your feet resting on the ground. Then hold a dumbbell in each hand and position them to your chest’s side with your upper arm under each dumbbell. The next step is to lower these dumbbells from your arm’s length to bring it to as low as your outer chest until you feel a slight stretch in your chest. Repeat the same procedure.

4. Dumbbell Flies

Designed to strengthen the chest muscles, this exercise could be performed with a flat bench and two dumbbells. First of all, sit on a flat bench with by holding dumbbells with arms above chest in a bent position. Then gradually lower dumbbells to sides, which in turn results in the stretching of chest muscles.

5. Dumbbell Side Raises

First of all, stand straight grabbing a set of dumbbells, with your feet a little apart and your arms hanging at your sides. Then exhale by lifting the dumbbells at your sides and keeping your elbows a little bent. As the next step, again lift dumbbells till they come to your shoulder level. Then inhale and bring arms slowly to the previous position. Continue it for 10 to 15 times.

6. Dumbbell Front Raises

This exercise is focused to strengthen your shoulder muscles. First of all stand straight by holding a dumbbell in each hand. Dumbbells should be positioned in such a way that it must be in front of your upper legs. Then lift dumbbells forward and upward.

7. Dumbbell Curls

Begin this exercise by standing upright with your legs straight and head up. Position the dumbbell at the length of your arm. Then curl the dumbbells via twisting your wrists. Further, it is advisable not to swing or move your elbows, as it should remain in the same position throughout the process.

8. Dumbbell Triceps Extension

In order to perform this exercise, first of all sit on a chair with your back straight and feet placed flat on the floor. Then grab a dumbbell and lift it with your both hands in order to bring it above the head. This in turn helps to support your abdominal muscles. Repeat it for 10 to 15 times.

9. Dumbbell Side Bends

Dumbbell side bend is an excellent dumbbell exercise to strengthen and support your oblique.

10. Dumbbell Wrist Curl

First of all, sit straight and grab a dumbbell. Then position your dumbbell in such a way that it should roll out of palm down to finger.

About the Author

Terry Micheal writing for http://www.myfit.ca, the online website fitness, exercise, workout plans and nutrition information. Your can find a huge database of various exercises. Know more about Dumbbell Exercises here.

Why is my hand cramping when i lift?

EVERY time i am lifting free weights (dumbbells) my right hand starts to cramp really bad. Its sometimes so agonizing i cannot continue with my workout. Is something wrong?

If you are right handed, your right hand is strongest and it may be that you are gripping it tighter than you need to be.

Try to be conscious of how you are moving your right hand in relation to your left. Might also make sure you are properly aligned. Can try standing against a wall. You don't mention how heavy the weights are. Can you lift lighter weights, or lift one weight at a time being conscious of the side that is lifting?

Magnesium is great for muscle spasm but it does take a couple weeks for it to be noticeably effective. Are you taking multi vitamin?

"Is something wrong"? Can try some of the suggestions listed under your question and if none provide some relief, either need to stop the workout or see a physician who can perform a thorough assessment and review your injury history.

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