Advertisement
HEALTH

Top 5 Dumbbell Workouts To Build Muscle

Advertisement
Dumbbells are the best way to keep in shape at home. They can be used to exercise any part of the body you wish and are small enough to be stored out of sight. When looking for the best ways to use them you will find hundreds of options. Read on for the top 5 dumbbell workouts.

Dumbbell Workouts To Build Muscle




The most obvious use is for the biceps. To do the bicep curl correctly stand with your feet shoulder width apart. Take a weight in each hand with your thumbs facing forwards. As you raise your arm turn it so that your thumb points out to the side. Drop your arm back to the starting position slowly and do the same with the other arm. This is the best way to work the bicep as it isolates the muscle.
For a harder shoulder workout try the overhead press. Start with a weight in each hand at shoulder height with your palms facing away from your body. Raise both arms together in a controlled manner as fast and jerked lifts can damage the elbow joints. Lower to the starting position and repeat. This can be performed standing or sitting but always keep the back straight. The shoulder muscles will really feel this as well as the triceps.
To really work the back of the arms try the triceps extension. Take one dumbbell and sit in a chair or bench. Lift the weight with both hands above your head. To work these muscles drop the weight and then straighten your arms again. As always do this slowly and control the movement. If performed correctly you will feel the burn through the arms.
To work the chest try the front raise. Begin standing and with a weight in each hand, palms facing inwards. Keep the arms straight and raise them until they are horizontal to the floor. Lower and repeat in a controlled motion. This is a great exercise for the upper chest and the front of the shoulders.
For a lower body workout try the squat. Hold a weight in each hand and rest them on the shoulders. Keeping the back straight, bend at the knees until the thighs become parallel with the floor. Now return to the standing position. The squat is excellent for the whole lower body as it works the buttocks and the upper and lower legs.
For a beginner always start with light weights to prevent injury. With all these exercises it is recommended to do 8 to 10 repetitions. Once you are comfortable doing more than 10 you should raise the weight.


Advertisement

Leave a Reply

Your email address will not be published. Required fields are marked *