Build Your Body

One of the most adaptable equipments for weight and muscle training are dumbbells which can be used for isolation, alternating and compound workout routines. As you target each muscle group, consider doing 4 – 6 sets of 12 – 18 reps for each muscle group; this engages the

To lift dumbbells of equal weight, one would need higher amounts of control and power for both left and right side of the body. In other words it’s harder to cheat. You’ll be able to lift more with barbells than with dumbells in a given exercise.

Dumbbells are best handled in a firm grasp to better the chances of controlling the device as well as raising heavier weights.

So where to begin… largest muscle groups first.

Legs: SQUATS, LUNGES and DEADLIFTS can be done with dumbbells. Dumbbell exercises require proper procedures for usage, amounting to slow and steady actions and a few seconds of pause when the muscle contracts. You want to do 8 – 12 reps and 2 to 3 sets before moving up in weight.

Chest: INCLINE & DECLINE BENCH PRESS, DUMBBELL FLIES and STANDARD BENCH PRESS, and PUSHUPS coupled with ROWING; you do this by holding dumbbells while doing PUSHUPS, lower down and then push back up, then lift the dumbbell as you would in bent-over rowing.

Shoulders: DUMBBELL MILITARY PRESS and DELTOID RAISES (front, side and back), SHRUGS and UPRIGHT ROWS.

But you can also strengthen your core while working your shoulders (as you’ll need your core strong to stabilize your body as you perform any shoulder exercise).

One of these is the V-SIT DUMBBELL PRESS, where you sit on the floor with your legs spread in a V-shape.

Carry the dumbbells high up in the air, your arms straight, let it stay there for a few seconds and then slowly lower the arms.

Press down your glutes, hamstrings and calves while simultaneously lifting the dumbbells over your head.

The second is the SINGLE-LEG LATERAL RAISE; to do this, stand on one leg and hold light dumbbells, and with your arms straight raise the dumbbells out to your sides until your arms are parallel to the floor. Hold it for 3 seconds, and then slowly lower your arms.

Back: BENT OVER ROWS, STRAIGHT-LEGGED DEADLIFT and ONE ARM BENT OVER ROWS

Your Arms: you want to hit your biceps and triceps with continued stress throughout the routine. For your Biceps SEATED ALTERNATING DUMBBELL CURLS, DUMBBELL PREACHER CURLS and CONCENTRATION CURLS are ideal exercises to use with dumbbells. For your Triceps, the best dumbbell exercise is the TRICEP KICKBACK, LYING FRENCH PRESS and OVERHEAD TRICEP EXTENSIONS.

To view examples and get instructions on the above exercises, we recommend the No Nonsense Muscle Building system by Vince Delmonte.

I repeat, a stronger grip equates to larger weight lifting capabilities. So something that you should always do as part of your routine, is wrist curls with dumbbells… pronated and supinated grips to work your entire forearm.

Many people neglect these exercises, but they’re critical for achieving the most overall gains.

Consider this: tearing down more muscle fibers to develop more muscles requires substantial control to lift heavier weights, and lifting heavier weights can be best done through a firm and controlled grasp.

Even though dumbells are great pieces of training equipment, there are cheaper, more portable, less space consuming, more functional and less floor damaging epuipment to be had.