How to Use Dumbbells

One of the most essential pieces of equipment for exercising and weight training is the dumbbell. Dumbbells are hand-held weights that you can use with one in each hand, or one at a time, depending on the exercise. Different types of exercises with the dumbbells will work different muscle groups, so in order to get the most out of your dumbbells you will need to know how to use them.

Things You'll Need

• Dumbbell weight set
• Exercise pad for the floor
• Space
• Weight-lifting gloves
• Weight bench

Instructions

1. Put on your weight-lifting gloves. Dumbbells and other free weights typically have very rough handles that can really tear up the skin on the palm of your hands. In order to avoid chaffing, you should make sure to get a good, snug pair of weight lifting gloves.

2. Do some dumbbell curls. Take a dumbbell in each hand. They don't need to be really heavy, just pick a weight that is comfortable for you to lift but still gives some resistance. Stand with your feet shoulder-width apart with your arms down at your sides. Lift one arm, bending it at the elbow and bringing the dumbbell up parallel to your shoulder. Bring that arm slowly back to the starting position at your side and repeat the process with the other arm. Do two to four sets of 10.

3. Try doing some seated dumbbell curls. Sit down on your weight bench, feet shoulder width apart, and place your elbow on the top part of your leg. Extend your arm with the dumbbell in hand until it's straight down toward the ground, and then curl your arm and bring the weight back up. Do two to four sets of 10 of these for each arm.

4. Work your triceps by doing triceps extensions. In a seated position, take a dumbbell and place both hands under one of the weight plates attached to the handle. Lift the weight over your head and bring the weight to rest gently on the back of your neck. Now lift the dumbbell straight up and then bring it back down. Do about two to three sets of 10-12 of this exercise.

5. Use the dumbbells to work out your legs by doing lunges. Stand with your feet shoulder-width apart with a dumbbell in each hand. Leave both of your arms hanging at your sides holding the weights. Now step forward with your right foot, bend your knee and squat. Stand up and step back and repeat the process with the other foot. Do four sets of 10.

6. Work out your forearms by doing wrist curls. Take a dumbbell in one hand and bend your wrist down and curl the weight back up. Do two sets of 10 for each wrist. This will help to strengthen and build muscles in the wrist and thicken up the forearms.

Resources

• Dumbbell Exercises
• Dumbbell Basics
• Dumbbell Sets for Sale