Bells & Whistles

Add Dumbbells to your Workout

By Bells, I mean dumbbells, and you'll be whistling a happy tune if you use dumbbells as part of your workout routine. In my mind, dumbbells have two key features that make them an ideal tool in the workout portfolio of both beginner and advanced alike.









Versatility

• The weight range for dumbbells ranges from only a few pounds to over 40 pounds making it easy to find the right weight for a challenge. 

• Dumbbell exercises are available for every muscle group of the body 

Portability

• Light dumbbells are easy to store at home or even carry with you for outdoor workouts 

Here are five interesting dumbbell exercises you will enjoy.

1.  Arm Curl:

a.  Hold a dumbbell in each hand, hands at your sides,  the palms facing each other;
b.  Stand with your feet almost shoulder-width apart;
c.  Tighten your abdominal muscles and inhale;
d.  Rotate one arm so that the palm will be facing up, bend the arm at the elbow, and raise the dumbbell to your shoulder;
e.  Lower the arm to the beginning position and repeat the movement with the other arm;
f.  Repeat.

2.  Bent-Over Rowing:

a.  Stand with your legs shoulder-width apart;
b.  With the palms facing your body, hold a dumbbell in each hand;
c.  Keeping your back straight, bend over forty-five degrees,  keeping the dumbbells at shoulder-width;
d. Tighten your abs, lift the dumbbells straight up, then straight down, keeping control;
e.  Make sure the dumbbells do not go any higher than parallel to your shoulders;
f.  Keep your wrists controlled without any excess motion;
g.  Your legs do not move;
h.  Stay bent at forty-five degrees until you have finished all repetitions.

3.  Lunge

a.  With a dumbbell in each hand and your arms by your side, stand up straight, palms facing your thighs and feet shoulder-width apart;
b.  Lunge forward with one leg, knee bent, and front thigh almost parallel with the floor, and rear leg slightly bent at the knee, your balance on your toes;
c.  Return to your starting position and repeat with the other leg.

4.  Triceps Extension

a.  You can sit or stand to do this exercise.  Keep your back straight and feet firmly on the floor;
b.  Tighten the abdominal muscles, grip the dumbbell firmly with both hands, and raise it above your head;
c.  Flexing your elbows to their full range of motion, lower the dumbbell to the back of your head, using very controlled movements;
d.  Return to your starting position and repeat.

5.  Squat

a.  With a dumbbell in each hand, hang your arms at your sides with your feet hip-width apart;
b.  Tense the muscles of your abs, stand tall, and pull your shoulders back.  Keep your balance firm;
c.  Without leaning your upper body forward, start moving as if you were going to sit down;
d.  As you lower your body, bend at the knees and move your butt backwards;  don't arch your back; only lower until your thighs are parallel with the ground;
e.  Return to your original position and repeat.


Dumbbells are a centerpiece in almost every gym. Also, they are relatively inexpensive to purchase either new or used at sporting goods stores. So, add dumbbells to your workout today.