Sports Realm

Dumbbells are the best way to keep in shape at home. They can be used to exercise any part of the body you wish and are small enough to be stored out of sight. When looking for the best ways to use them you will find hundreds of options. Read on for the top 5 dumbbell workouts.

The most obvious use is for the biceps. To do the bicep curl correctly stand with your feet shoulder width apart. Take a weight in each hand with your thumbs facing forwards. As you raise your arm turn it so that your thumb points out to the side. Drop your arm back to the starting position slowly and do the same with the other arm. This is the best way to work the bicep as it isolates the muscle.

The overhead press is designed to work the shoulder muscles. You begin with a dumbbell in both hands at the same height as your shoulders with palms facing out. Push both arms up towards the roof slowly. Locking the elbows to fast can cause damage to the joints. Return to the resting position slowly and repeat. Aways keep your back straight when standing or sitting to perform this exercise. This works all the muscles in the shoulder and also the triceps.

The best exercise for the triceps is the triceps extension. Sit on a chair and hold one dumbbell in both hands above the head. Now lower the weight behind the head as far as feels comfortable. Do this slowly and do not let the weight touch the neck or head. Keep the elbows pointing up and return the weight to the starting position. This will really test the back of the arms.

To work the chest try the front raise. Begin standing and with a weight in each hand, palms facing inwards. Keep the arms straight and raise them until they are horizontal to the floor. Lower and repeat in a controlled motion. This is a great exercise for the upper chest and the front of the shoulders.

You can also use dumbbells for a lower body workout. Doing squats with them is a good all over workout for your back and legs. When doing squats always keep your back straight. You start by holding the weights and resting them on your shoulders. Now bend your knees until your thighs are level with the ground and push back up. Do this slowly for the best results.

For a beginner always start with light weights to prevent injury. With all these exercises it is recommended to do 8 to 10 repetitions. Once you are comfortable doing more than 10 you should raise the weight.

Want to find out more about Dumbbell Weights, then visit Darryl Jones’s site for the Top 5 Dumbbell Workouts for your weight lifting needs.