Dumbbells are made of cast iron and they range in size from one to 120 lbs. These types of free weights give you plenty of room to roam when it comes to exercises, being that they are not bound by cables or pulleys. If you are at home and have nothing but a set of dumbbells to work out with, you can easily target your entire body. You have several options to choose from.
Chest Press
The dumbbell chest press is commonly done on a bench or stability ball. When you are at home, your floor can be your bench. This exercise predominately works your pectorals and triceps. Lie face up with your knees bent, feet flat on the floor and dumbbells held an inch apart above you with your palms facing your feet. Slowly lower the weights to your sides by bending your elbows. Once your upper arms lightly touch the floor, push the weights back to the start and repeat for 10 to 12 repetitions.
Shouder Press
The shoulder press, also known as an overhead or military press, works your deltoids, which are on the sides of your shoulders, and trapezius, which is found on top of your collar bone. You can do this exercise from a standing position or while seated in a chair. Stand with your feet shoulder-width apart, the weights held slightly above your shoulders and your palms facing forward. In a steady motion, push the weights straight above your head and move them toward each other. Once they are an inch apart, slowly lower and repeat for 10 to 12 repetitions. For a variation, do these in alternating-arm fashion.
Bent-over Rows
Bent-over rows work the muscles in the back. These include the “V” shaped latissimus dorsi, rhomboids, which are between the shoulder blades, and erector spinae, which run down the spine. The lats and rhomboids do most of the work and the erector spinae muscles get activated for stability. Stand with your feet shoulder-width apart, the dumbbells held in front of your thighs and palms facing you. Keeping your legs straight, bend forward until your back is approximately parallel to the floor and let the weights hang straight down. In a steady motion, pull the dumbbells up to your sides and squeeze your shoulder blades together. Slowly lower the dumbbells and repeat for 10 to 12 repetitions. For a variation, perform these one arm at a time.
Twisting Curls
Twisting curls work the major upper arm muscles called the biceps. As with shoulder presses, these can be done from a standing or seated position. Sit in a chair with your arms at your sides, dumbbells in your hands and palms facing in. Steadily lift the dumbbells, twist your wrists and squeeze your biceps forcefully for a second. Your palms should be facing your chest at this point. Slowly lower the dumbbells and repeat 10 to 12 times. For a variation, do this in an alternating-arm pattern.
Deadlift
The deadlift is a power move often done with a barbell by bodybuilders and strong men. You can duplicate this exercise at home with dumbbells. Stand with your feet slightly wider than shoulder-width apart and the weights placed on the floor next to your feet. After bending your knees and hips to lower your body, grasp the dumbbells, lift them off the floor and come to a standing position. Slowly lower the weights back to the floor and repeat for 10 to 12 repetitions. The deadlift works your glutes, quadriceps, hamstrings and lower back muscles.
