Dumbbells can be used for a variety of exercises to work muscles throughout the body. Examples include lateral raises for shoulders, bicep curls for upper forearms, seated shoulder press for chest, lying single-arm row for back, and lunges for legs.
There are many types of dumbbell exercises that a person can use to stay in shape, build strength, and tone their body. Dumbbells can be used to work muscles throughout the entire body. The type of dumbbell exercises an individual chooses depends on the muscle groups they want to work.
One type of dumbbell training involves doing lateral raises, which work a person’s shoulder muscles. This exercise is performed by standing up, placing the legs shoulder-width apart and slightly bending the knee. In the starting position for this exercise, the dumbbells are held at the lifter’s side. Then, you slowly lift them up to the sides of your body, so that your arms are parallel to the floor and your arms and body form a T-shape. Finally, your arms are lowered back down to the starting position.
Bicep curls are also used in dumbbell workouts. They exercise the biceps, which are the muscles of a person’s upper forearm. To perform this exercise, a person can sit with a dumbbell in one of their hands. Starting with your arms hanging down and fully extended, bend your arm holding the weight up, keeping your elbow close to your body as you do so. Then lower the weight back to the starting position, repeating the movement several times on the same arm or alternating arms.
To work the chest muscles, a person may choose a seated shoulder press as a dumbbell workout. This involves sitting on a weight bench with a weight in each hand. In the starting position, the weights are held over the athlete’s head. Then bend your elbows, gradually lowering the weights to shoulder level. He finally lifts them back to the starting position before repeating the movement several times.
To work the back, a person can use a dumbbell workout called a lying single-arm row. To perform this exercise, a person lies face down on a weight bench that is positioned at a 45-degree angle. He holds a dumbbell in each hand and allows them to hang toward the floor, keeping his palms facing the back of the bench. Then pull the weights toward his chest, moving them to the sides of the bench at the same time. Finally, he lowers the weights back to the starting position.
Dumbbell exercises for the legs are sometimes used. For example, an individual can perform lunges while holding a dumbbell in each hand. To begin this exercise, one person stands with their feet shoulder-width apart, holding a dumbbell in each hand. Then step forward with one foot, about two or three feet, bending the back leg so that the knee touches the ground slightly. Then return to the starting position and repeat the exercise again, alternating legs.
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