Hand held weights, or dumbbells, provide an inexpensive and versatile option for strengthening and toning all your major muscle groups. Most gyms have a wide variety of dumbbells or you can purchase your own set and exercise from home. They also travel easily so you can work out while on the road for business or pleasure. You can perform numerous exercises with hand held weights for your entire body.
Bench Press
Bench presses emphasize the chest muscles, but also strengthen your shoulders and triceps. Lie on your back on a bench and hold dumbbells above your chest with your arms extended. Slowly flex your arms to lower the weights downward to your chest and then powerfully press them back to the starting position. Repeat for your desired number of repetitions.
Dumbbell Rows
Dumbbell rows work the latissimus dorsi muscles, or lats, on either side of your spine. Stand upright and then bend forward until your torso is almost parallel to the ground. Hold dumbbells below your chest with your arms extended and palms facing each other. Then bend your arms and pull your elbows upward close to your ribs until the weights reach your body. Slowly let them back down and repeat for as many reps as you want.
Upright Rows
Upright rows strengthen your shoulders and the trapezius muscles, or traps, on your upper back. Stand upright and hold dumbbells in front of your thighs with your palms facing your body. Then flex your arms and move your elbows sideways away from your body to pull the weights straight upward under your chin. Slowly lower the weights back to the starting position and repeat for your desired number of reps.
Shoulder Press
Shoulder presses exercise your shoulders, especially the deltoids–the most visible of the shoulder muscles. Sit or stand upright and hold dumbbells about an inch in front of your shoulders with your palms facing forward. Then repeatedly extend your arms to press the weights straight upward and slowly lower them back down.
Biceps Curls
As their name implies, biceps curls strengthen the biceps muscles on the anterior, or front, part of your upper arms. The biceps function to flex your elbow joint. Stand upright and hold dumbbells at your sides with your palms facing your body. While keeping your elbows close to your ribs, flex your arms to arc the weights upward and turn your palms to face your shoulders. When your arms are fully flexed, slowly reverse the movement back to the starting position. Repeat for your desired number of reps.
Squats
Squats are arguably the most familiar exercise for the lower body. They strengthen multiple muscle groups including the buttocks, hamstrings, lower back and quadriceps. Stand upright and hold dumbbells about an inch in front of your shoulders with your palms facing each other. Then, while keeping your back straight, flex your hips and knees to lower your body. When your thighs are parallel to the ground, powerfully extend your hips and knees to stand back up and repeat for as many reps as you want.
