Step By Step Dumbbell Exercises:

If you’re looking for great dumbbell exercises for your training program, you’ve come to the right place! All you need for a great exercise routine for weight training is your dumbbells, a safe place to do some exercises, and a bench. For a full body work out, follow the following steps.

Step # 1: Do some stretching before you start your dumbbell exercises.

To avoid injury during your dumbbell exercises, always do some stretching. Be sure to stretch all muscle groups, starting from the neck down. Take your time so as to avoid pulled muscles, cramps, and muscle strains.

Step # 2: The first step for your dumbbell exercises is to do a lateral raise.

Doing a lateral raise as part of your weight training will prepare your upper body, specifically your shoulder muscle, for more strenuous exercises. To start this dumbbell exercise, stand with your feet shoulder width apart. Using free weights in each hand, stand up straight and place your hands on your sides. Slowly raise your arms with your thumbs up. When your arms reach shoulder level, pause for a second, then lower each arm back to your sides. Go back to start position and repeat. Of the many dumbbell exercises, this one is meant to strengthen your shoulders.

Step # 3: The next step is to perform dumbbell exercises that will strengthen your chest and back.

To keep yourself in tiptop form, you need to strengthen your trunk as much as your arms. For these dumbbell exercises, each rep should be done deliberately and without rushing so that your muscles feel the burn. With these dumbbell exercises, you need to use a bench. Lie down on a bench, facing up. Your knees should be bent at about 90 degrees while your trunk and the rest of your body is on the bench, parallel to the ground. Hold the weights using your overhand grip. Lift the weights up into the air to extend your arms upward. Gradually lower the weights to the start position and repeat.

Step # 4: The next step to complete your dumbbell exercises is doing a hammer curl.

No dumbbell exercises will be complete without a biceps strengthening routine. Hammer curls are performed by men who want to train for sports that require a lot of arm strength, such as swimming or basketball. To start these dumbbell exercises, stand with your feet shoulder width apart. Holding your dumbbells below your hip, raise the forearms without moving your upper arms. This means you have to flex your elbows and your hands should move towards your chest as you raise the forearms. You can do this simultaneously, but you may also do this one arm at a time. Any pro will tell you that to look fit and well toned, you need to do the dumbbell exercises slowly to make sure that your muscles are doing all the work, instead of inertia doing it for you.

Step # 5: The next set of dumbbell exercises will help tone your triceps.

For this set of dumbbell exercises, you will need a bench. With one knee, kneel on the bench. Support your body by placing your hand on the bench – make sure to use the hand on the same side as the knee on the bench. Make sure your back is straight and parallel to the ground for these dumbbell exercises to work. With one dumbbell in the hand not resting on the bench, extend your arm all the way to your hip, straightening your arm parallel to your body. Pause, then return to the start position. Repeat several times.

Step # 6: Dumbbell exercises should be complemented by aerobic exercises.

Although weight training, such as dumbbell exercises, helps tone muscle and increase muscle bulk, cardio exercise is necessary in keeping the rest of your body fit. The heart and lungs are better equipped to meet your energy demands if you are exercising not only to build a bigger body, but also to have a stronger cardiovascular system. For a cardio workout, try running on a treadmill for several minutes. If you don’t have a treadmill to work out on, you can do jumping jacks for several minutes – that should get your heart pumping. However, jumping jacks are way too high impact. You might want to jog outdoors instead.

With the above steps, now you know how to do dumbbell exercises. With some patience, you will get toned shoulders and strong arms in no time!