Dumbbell is a weight, typically comprised of a short handlebar with a ball or disk at each end that usually made with iron, chrome, steel or plastic filled with concrete. Dumbbell exercises mainly targets the muscle groups. There are hundreds of exercises you can do with dumbbells. Learning to exercise with dumbbells properly will help you to burn calories, lose fat and boost your metabolism throughout total body fitness. Here are explain some exercise below:
Dumbbell Goblet Squat: Dumbbell Goblet Squat is called the king of all exercises because this exercise targets the hamstrings, glutes, hips, core, quads and the upper body. It also enhances body balance and coordinates the bone density.
With your both hands clutch the upper plates of the dumbbell. Hold the dumbbell vertically of your chest level. Place your feet a little wider than shoulder-width apart by pushing your hips backward and bending your knees. Then perform a squat until thighs are parallel to floor. Keeping your back straight, pause and drop the dumbbell inside your knees, return it back to your chest to a standing position until your arms are fully extended. You can do this exercise at home with just one single dumbbell.
Perform a Dumbbell Lunges: Dumbbell Lunges works for the legs, back muscles and shoulders. Clutching a dumbbell with your each hands at your sides and perform lunges. Stand up straight then place your right foot forward ensuring a 90-degree angle over the floor when bent and inserted your left foot at the start position. Keep your back straight. Elevate your chest and slightly down your lower toward the floor, push up through your right heel and lunge forward. Stay for one second then simply repeat the motion with the left leg. Perform 10-15 reps on each leg.
Dumbbell Swing: Dumbbell Swing generally exercises for lower back, hamstrings and glutes. Standing up, clutch a dumbbell vertically out in front of your body with your both hands. Swing down the dumbbell backward between your feet until the back is nearly collateral to the floor. Then push the hips forward to swing the dumbbell up and out to shoulder height. Swing the dumbbell with your hips and feet. Continue until your arms comparatively straight.
Perform a Biceps Curls: This exercise works only to build the core muscles of your arms. Sit straight on a bench. Clutch a dumbbell with your one hand and keep that arm downward, then curl your arm up towards your chest. Flex your muscles and stay just for one second then return to start again.
Dumbbell Shoulder Press: Dumbbell Shoulder Presses is more effective than seated Dumbbell Presses. Stand up with your feet hip-width apart and Grasp a dumbbell with your each hand. Raise your arms so that the dumbbells are up on your shoulders, with your palm facing each other inward. Bending your elbows presses the dumbbells upward and then as you return back to the sitting position until the arms are fully extended overhead your shoulders. Perform for 10 to 12 reps.
Dumbbell Renegade Row: This exercise targets your shoulders, upper back, core, triceps and biceps, also stabilizing the body muscles. Get down the push-up position with the feet shoulder-width apart. Clutch a dumbbell in your each hand with the palms facing each other. Keeping your back flat, row the right dumbbell up toward the right side of your body and keep your elbow tucked close to you side. Slowly bring the dumbbell back down to the floor, then repeat on the left side. Try to keep your body from rocking back and forth with each row of the dumbbell.
Do a Standing Lateral Raise: Stand with your feet shoulder width apart, grasp a dumbbell in your each hand. Slightly bend your knees, hold your arms straight down and your palms are facing inward. Start bouncing with both feet and raise your arms up and away from your body until they are shoulder high then slowly lower your arms to the starting position and repeat. Perform this for 10 to 12 reps.
Chest presses: Lie with your back flat on a stability ball or adjustable bench. Bending your elbow, hold the end of a dumbbell with the palms of your both hands just above to your chest. A little slight bend the elbows, extend the dumbbell behind the head slowly. Return the dumbbell to the starting position and repeat for at least 10 to 12 reps.