5 Dumbbell Exercises For Different Body Parts
You must have come across a number of different exercises each for a different purpose. Some of these exercises just require your hard work and motivation while for others you need to take help of specific workout equipments. A dumbbell workout routine is an inexpensive workout routine for which you need to the support of dumbbells.
A dumbbell workout is known as one of the good ways to stay fit and strong. Dumbbell exercises can be performed by anyone and at home. For this you don't need to join a gym or a club. Furthermore, this exercise doesn't require expensive equipments. Given below are some dumbbells exercises that can help you in strengthen your endurance, building the muscle mass, maximal strength and explosive power.
1. Overhead Triceps extension (for triceps): You should stand straight with feet apart of shoulder width. Now raise your right arm above your head straight with dumbbell in your right hand and the left hand supporting the right elbow. After this gradually lower the dumbbell back using the right elbow, behind the head. After this straighten your arm back up and repeat. Perform eight to twelve repetitions before switching to other arms.
2. Shoulder presses (for shoulders): For this stand straight with feet shoulder width apart. Your arms should be extended overhead with dumbbells in each of them. Make sure that your back is straight. Now, bring the dumbbells slowly to shoulder level and then back up to original position and repeat. Perform eight to twelve repetitions per set.
3. Dead lifts (for Back): Stand in an upright position, knees slightly bent and feet shoulder width apart. Holding the dumbbells in your hands you should bend the knees and the lower back and bring dumbbells towards the feet by lowering your hands as well. Ensure that the lower back is arched slightly inwards. Return to initial position using legs and lower back muscles. Perform eight to twelve repetitions.
4. Semi squats (for legs): Stand straight with your feet shoulder width apart and hands by your side with dumbbells in both hands. Now bend your knees such that the thighs are parallel to floor. Ensure that your back remains straight and your knees should not turn inwards. Perform eight to twelve repetitions.
5. Chest presses (for chest): Lie down on a bench flat on the back. Extend your arms upwards above your chest with dumbbells in both. Now, bring the dumbbells to the chest gradually and then press them again to initial position. Perform eight to twelve repetitions.
Source