DUMBBELL EXERCISES

Dumbbell exercises form an integral part of most strength training programs. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance. Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly.
Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. The dumbbell exercises in this blog have been divided into the major muscle groups of the body. The first step is to determine an outcome – general fitness, increased muscle mass, strength endurance, improved athletic performance for example.

GUIDELINES FOR DUMBELL EXERCISES

1. Complete a warm up
Perform 5-10 minutes of light aerobic exercise followed by stretching exercises to all major muscle groups.

2. Start with a light weight
Start with a low weight and only increase the resistance is proper technique can be maintained.

3. Use a spotter
Ideally you should have someone ‘spot’ each of the dumbell exercises you perform. Spotting involves carefully watching the lifts.

4. Avoid dropping dumbells
Do not drop or throw the dumbells to the floor once an exercise has been completed rather lower under control. Suddenly dropping them will release this tension rapidly increasing the risk of muscle tears.

5. Designing a program
The dumbell exercises you select, the amount of weight you use and the number of sets and repetitions you complete depends on your training outcome. Dumbell exercises can be used to develop maximal strength, strength endurance, explosive power or increased muscle mass.

CHEST DUMBBELL EXERCISES

Flat Chest Presses
[Works the pectorals, triceps and the anterior deltoid (front of shoulder).]
1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet.
2. Lower the weights to your chest under control.
3. Press the dumbells back up to the starting position and repeat.
4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.
Incline Chest Presses
[A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid.]
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.
Flat Chest Flies
1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other.
2. Bend your elbows slightly and maintain this flexion for the rest of the exercise.
3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong!
4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.

Incline Chest Flies
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

SHOULDER DUMBBELL EXERCISES

Seated Shoulder Presses

• Sit upright on the end of the bench with the dumbells extended directly above your head. Make sure your back is not rounded. Adjust the bench so it forms an upright chair to support your back if necessary.
• Lower the weights slowly and under control to your shoulders.
• When your arms are bent to 90 degrees, press the dumbells back up without locking your elbows and repeat.

Lateral Raises
[Most dumbell exercises are superior to the machine equivelent. This one is no exception. Out of all the dumbell exercises described this is also the one that is invariably performed badly. If you keep good form you cannot lift a heavy weight.]

• Stand upright, knees slightly bent and shoulder width apart, holding the dumbells at your sides.
• Bend you elbows slightly and raise the dumbells out to the side. Keep you elbows slightly bent as you do this.
• When your arms are parallel to the floor, slowly lower the weights back down and repeat.
• If you catch yourself arching your back, dipping your knees or bringing your shoulders back use a lighter weight.

Reverse Flies
[Works the posterior (rear) deltoid. The exercise is performed as its name suggests. It's simply a chest fly in reverse.]

• Sit on the edge of a bench, feet flat on the floor and knees bent at right angles. Bend right over so your chest is almost resting on your thighs.
• Hold 2 dumbells next to your feet and bend your arms slightly. Open your arms out in an arc keeping your elbows bent.
• When your arms are parallel to the floor slowly lower the weights back to the ground with the same motion.
• You can and should only use a light weight for this exercise. If you find it places too much strain on your lower back try this variation...

Adjust the bench as though you are about to perform an incline dumbell press. Lie face down and let your arms hang down so your knuckles brush the floor. From here perform the movement described above.
Front Raises
[Isolates the anterior (front) deltoids.]

• Stand upright, knees slightly bent and shoulder width apart. Hold the dumbells at against your thighs. Your palms should be towards your body.
• Starting with your weaker side and keeping your arm straight, raise the weight directly in front of you.
• When your arm is parallel to the ground lower the weight slowly back to the starting position. Repeat with the other arm.
• Avoid the tendency to arch your lower back on the last few repetitions. You will be able to handle more weight on the concentric phase (lifting the weight up) of this exercise. Make sure you can lower (eccentric phase) the dumbell under control before you progress to a higher weight.

BACK DUMBBELL EXERCISES

Dead Lifts
[Works the lower back and hamstrings. Be very careful with this exercise. If you have a history of back pain leave this one alone.]

• Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
• Use your lower back to lower the weights down your leg. Your back must remain flat, the lower back arched inwards slightly. Do not round it. Keep your head up, right throughout the movement.
• Only lower the weights as far as is comfortable even if that's only as far as your knees.
• Stand upright using your lower back, maintaining a flat back and bent knees and keeping your head up.

Single Arm Row

• Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
• Hold the weight in your right hand and let it hang down so it's just off the floor. Your palm should be facing towards the bench.
• Keeping your elbow tucked into your side raise the weight up to your midsection.
• Slowly lower the weight to the start position and repeat. After the desired number of repetitions repeat for the other arm.

Lying Bent Over Rows
[This is the same movement as the single arm row except you can work both arms at once whilst supporting your back.]

• Set the bench to a 30-45 degree incline.
• Lie face down. Holding 2 dumbells let your arms hang down so your knuckles brush the floor. Your palms should be facing towards your feet.
• Pull the dumbells up towards your chest and to the sides of the bench.
• Slowly lower the weights back down and repeat.