How to Build Muscle With a 10-Lb. Dumbbell

A 10-lb. dumbbell can travel with you to provide a quick workout wherever you go.

Beginner weight trainers can effectively use a 10-lb. dumbbell to complete two, full-body strengthening sessions per week, as recommended in the "2008 Physical Guidelines for Americans." Versatile and inexpensive, one 10-lb. dumbbell gives you the freedom to steal a few moments for strength training throughout the day wherever and whenever you find the time. A 10-lb. dumbbell is small enough to bring to work in a backpack, but hefty enough to give you a decent workout, especially if you're new to strength training.

Instructions

1. Place the balls of your feet on the edge of the bottom stair of a staircase. Grasp the dumbbell in your left hand and hold lightly onto the rail for balance with your right hand, lift your right foot up off of the stair and wrap it behind your left ankle. Drop your left heel down slowly as far as you can, then lift your left heel slowly as high as you can. Return to the lowered heel position for one rep. Switch sides.

2. Stand with your feet shoulder-width apart and toes pointed slightly out. Hold the 10-lb. dumbbell in both hands vertically in front of your chest with your arms bent. Bend your legs to squat down as low as you comfortably can, then press up to the standing position for one repetition or "rep." Maintain a slight bend in your knees, and keep your back straight and your eyes looking forward.

3. Lie on your back and bend your knees at a 120-degree angle, with your feet flat on the floor about hip-width apart. Hold the 10-lb. dumbbell on the center bar with both hands, arms bent, in front of your chest. Keeping your lower back flat on the floor and your neck and head aligned with your spine, lift up your torso until your shoulder blades are off the ground, and then lower for one rep.

4. Lie on your back with your feet about hip-width apart and flat on the floor, bending your knees to make a 120-degree angle. Hold the 10-lb. dumbbell above your chest with both hands, one on each "bell," keeping your arms bent and elbows by your sides. Keeping your lower back flat on the floor, press the weight directly up until both arms are straight, and then lower for one rep.

5. Sit on the edge of a bench or chair with your back stratight and your feet shoulder-width apart and flat on the floor. Grasp the 10-lb. dumbbell in the center of the bar with your right hand and allow the arm to hang straight down at your side. Keeping your right elbow tight to your body, curl your right hand up to your right shoulder, and then lower for one rep. Switch sides.

Tips & Warnings

• Perform from one to three sets of each exercise per training session, aiming for eight to 12 reps per set.

• Before strength-training with a 10-lb. dumbbell, perform five to 10 minutes of light aerobic exercise to warm up your muscles.

• Stretch each muscle used following your 10-lb. dumbbell workout to encourage flexibility and better circulation.

• You can perform these exercises without the 10-lb. dumbbell as part of your warm-up routine, to teach your body the correct motions, or for a lighter and less-intense workout anytime.

• Do not attempt these 10-lb. dumbbell exercises without a physician's approval.

• Once you can easily perform more than three sets of 12 repetitions of any of the exercises, their efficacy at helping you build muscle will significantly decline. To continue building muscle, increase the weight.

References

• Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
• Muscle & Strength: Standing One Leg Calf Raise With Dumbbell Video & Instructions
• BodyBuilding.com: Dumbbell Squat
• HyperStrike: Dumbbell Crunch
• American Council on Exercise: Dumbbell Bench Press
• American Council on Exercise: Seated Dumbbell Bicep Curl

Resources

• BodyBuilding.com: What Can I Do With 10 Pound Dumbbells?
• Mayo Clinic: Stretching - Focus on Flexibility