10 exercises to do with Dumbbells
Bicep curl – for your arms
To perform this exercise you need to start by holding the dumbbells by your sides and then with your elbows tucked in. slowly lift your arms up (curl) and slowly return to starting position. There are various training methods you can use to train your muscles but usually you want to go slower as you return back to starting position.
Lunges – for your legs
To perform this exercise you need to stand with your legs apart, dumbbells by your side and then step forward with one leg, whilst the other is behind and bent at a 90 degree angle. Repeat with alternate legs
Straight leg deadlift – Back of legs and back
To perform this exercise you need to stand with your legs apart with weights in each hand – with shoulders back and a straight back, lean forward so that the weights go down low, and then as you come back up you want to squeeze your glutes.
Shoulder circles – Arms
To perform this exercise you need to stand with your arms straight and begin to rotate your arms into circles, and then back the other way.
Shoulder press – Arms
To perform this exercise you need to stand with either one leg in front to support your balance and to prevent you from leaning back or stand with your feet apart. Hold the weights just above your shoulders with elbows at 90 degrees and then push the weights up and repeat.
Tricep kickback – Arms
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position. Slowly lower the dumbbells back down to the starting position. Repeat the movement
Bent over row – Arms and back
With a dumbbell in each hand, bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second. Slowly lower the weight again to the starting position as you inhale. Repeat for the recommended amount of repetitions.
Chest press – Chest and arms
Lie down on a step or on a mat with a dumbbell in each hand resting on your shoulders. Ensure your wrists are forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Repeat.
Pec fly – Chest and arms
Lie down on a step or a mat with a dumbbell in each hand. Start with your arms out and with the palms of your hands facing each other. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Russian twist – Abs
Sit down on the floor or on a step with legs either off the floor in a v-sit (the more advanced version) or have your legs bent for more support. Holding your weight, you then want to twist your torso to the right side as far as you can go and then move back to the starting position and repeat on the left side.
If you are unsure about any of these exercises, please talk to one of our qualified trainers who will be happy to help you during your visit to the gym.
