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8 Essential
Exercises!
By Bob Greene, BFA, MFA
Special for eDiets
Dumbbells are easy and
convenient to work out with. Unlike their barbell "cousins," they are
easy to store in virtually any room of the house. If you prefer working
out with them, here are 8 effective exercises you can do:
The Squat
Target area: Upper legs
(quadriceps and hamstrings)
Starting Position:
Stand with your feet slightly
wider than shoulder-width apart and your toes and knees pointed slightly
out. Keep your back straight and your head up. Hold a dumbbell of the
appropriate weight in each hand, with your palms facing inward. There
should be a slight bend in your knees.
Active Phase:
Contract your abdominal muscles.
Gradually lower your body until your thighs are almost parallel to the
floor. Never let them go past parallel to the floor. Pause, then push up
from your heels (not your toes) before gradually returning to the
starting position. Be sure that your torso is leaning only slightly
forward throughout the exercise. Control your movement throughout the
entire exercise, inhaling on the way down and exhaling on the way up.
Continue until the entire set of eight to ten repetitions is complete.
If you are performing multiple sets of this exercise, take a deep
breath, wait 15 to 30 seconds, then begin your next set.
The Lunge
Target area: Upper legs
(quadriceps, hamstrings and calves)
Starting Position:
Stand erect with your feet
shoulder-width apart. Keep your back straight and your head up. Hold a
dumbbell of the appropriate weight in each hand, with your arms down at
your sides and palms facing inward. There should be a slight bend in
your knees.
Active Phase:
Contract your abdominal muscles.
Step forward until your front knee is directly above your ankle, never
past it. Pause, then return to the starting position by pushing off of
the front foot. Control your movements throughout the entire exercise,
inhaling upon stepping forward and exhaling on the return. Continue
until the entire set of eight to ten repetitions is complete. If you are
performing sets of this exercise, take a deep breath, wait 15 to 30
seconds, then begin your next set.
The Chest Press
Target area: Chest and back
of upper arms (pecs and triceps)
Starting Position:
Lie with your back flat on a
bench and with your knees bent. Keep your back flat against the bench
with little or no arch. Hold a dumbbell of the appropriate weight in
each hand, slightly above chest level and with your palms facing
forward.
Active Phase:
Contract your abdominal muscles.
Gradually raise both dumbbells up until your arms are fully extended
above your chest. Don not hyperextend your elbows. Gradually return the
dumbbells back to the starting position. Control your movements
throughout the entire exercise, exhaling upon raising the dumbbells and
inhaling on the return. Keep your head and back firmly against he bench
throughout the entire exercise. Continue until the entire set of eight
to ten repetitions is complete. If you are performing sets of this
exercise, take a deep breath, wait 15 to 30 seconds, then begin your
next set.
The Shoulder Press
Target area: Shoulders
Starting Position:
Sit upright on a chair with your
back supported and your feet flat on the floor. Keep your back flat
against the back of the chair with little or no arch. Hold a dumbbell of
the appropriate weight in each hand, slightly above shoulder level and
with your palms facing forward. Keep your elbows out to the side.
Active Phase:
Contract your abdominal muscles.
Keeping your palms facing forward, raise the dumbbells up and inward
until the inside ends of the dumbbells are nearly touching each other
and are directly overhead. Do not hyperextend your elbows. Pause, then
lower the dumbbells gradually to the starting position. Control your
movements throughout the entire exercise, exhaling upon raising the
dumbbells and inhaling on the return. Also, be sure to keep your head
and back firmly against the back of the chair throughout the entire
exercise. Continue until the entire set of eight to ten repetitions is
complete. If you are performing sets of this exercise, take a deep
breath, wait 15 to 30 seconds, then begin your next set.
The Butterfly
Target area: Upper back (trapezius,
latissimus dorsi)
Starting Position:
Sit upright on the end of a chair
and keep your feet flat on the floor. Keep your back flat with little or
no arch. Hold a dumbbell of the appropriate weight in each hand,
slightly above shoulder level and with your palms facing inward. Keep
your forearms parallel to each other, about four or five inches apart,
and your elbows pressed against the front of your body.
Active Phase:
Contract your abdominal muscles.
Contract the muscles of your upper back while you rotate your forearms
back in a semicircle. Keep both dumbbells above shoulder height
throughout the exercise. Pause, then gradually return to the starting
position. Control your movements throughout the entire exercise,
exhaling upon rotating the dumbbells back and inhaling on the return. Be
sure to keep your head straight up while looking forward and keep your
back straight throughout the entire exercise. It's helpful to visualize
squeezing something like a piece of paper with your shoulder blades, and
holding it for a split second, then returning to repeat the exercise.
Continue until the entire set of eight to ten repetitions is complete.
If you are performing sets of this exercise, take a deep breath, wait 15
to 30 seconds, then begin your next set.
The Dumbbell Fly
Target area: Chest (pectoralis
major, pectoralis minor)
Starting Position:
While holding a dumbbell of the
appropriate weight in each hand, lie face up on a bench, with your arms
fully extended (not hyperextended) above your chest and your palms
facing inward. Keep both feet flat on the floor. Keep your back flat
against the bench with little or no arch.
Active Phase:
Contract your abdominal muscles.
Gradually lower the dumbbells, keeping your elbows slightly bent.
Continue until your upper arms are parallel with the floor. Maintain a
slight bend in your elbows throughout the entire exercise. Pause, then
return the dumbbells to the starting position. Control your movements
throughout the entire exercise, inhaling upon lowering the dumbbells and
exhaling on lifting the dumbbells up to the starting position. Be sure
to keep your head and back firmly against the bench throughout the
entire exercise. Continue until the entire set of eight to ten
repetitions is complete. If you are performing sets of this exercise,
take a deep breath, wait 15 to 30 seconds, then begin your next set.
The Biceps Curl
Target area: Upper arms
(biceps)
Starting Position:
Stand with your feet slightly
apart, holding a dumbbell of the appropriate weight in each hand using
an underhand grip. Let your arms hang down at your sides with your palms
facing inward. Stand up straight with your knees slightly bent.
Active Phase:
Contract your abdominal muscles.
Curl the dumbbells up to your shoulders while twisting your palms so
that they are facing you at the top of the exercise. Gradually lower the
dumbbells down to the starting position. Maintain your posture
throughout the entire exercise and do not allow the dumbbells to "fall"
back down. Control your movements throughout the entire exercise,
exhaling while lifting the dumbbells up and inhaling on the return to
the starting position. Continue until the entire set of eight to ten
repetitions is complete. If you are performing sets of this exercise,
take a deep breath, wait 15 to 30 seconds, then begin your next set.
The Triceps Extension
Target area: Back of upper
arms (triceps)
Starting Position:
Stand erect with your feet
slightly apart and your knees slightly bent. Using an interlocking grip,
hold a dumbbell of the appropriate weight above your head with your arms
fully extended.
Active Phase:
Contract your abdominal muscles.
Gradually lower the dumbbell back behind your head and neck while
keeping your elbows in place above your head. Continue until your
forearms are parallel to the floor. Control your movements and maintain
your posture throughout the entire exercise. Pause, then gradually raise
the dumbbell back up to the starting position. Inhale while lowering the
dumbbell down and exhale when raising it up. Continue until the entire
set of eight to ten repetitions is complete. If you are performing sets
of this exercise, take a deep breath, wait 15 to 30 seconds, then begin
your next set. |
