Adjustable Dumbbell Workout

It's up to you whether to get into bodybuilding program or not. But generally speaking there are two main reasons why people do that - to increase muscle mass or functional strength.

When you make up your mind you can start doing your regular workout. And of course another obstacle appears: "What is better for such training"?

We are not to give you strict orders but advice or even present different options how to achieve your goal hands down.  And it is your final say to accept it or not, to agree or vice verse.

First of all let me put you in the picture as to the adjustable dumbbell set. They will help you to build muscle mass as well as tone and define. Adjustable dumbbells are a more advanced way of weight training and by the way the majority of successful lifters prefer exactly them. On the one hand you can find these somewhat primitive metal plates and bar, but on the other hand with them you can easily and efficiently work every single muscle in your body with list efforts but success.

Like every person you want to have beautiful, strong body but just having dumbbells under your bed is not enough. You should organize your day so that you can at list half an hour devote for "creating curls". One of the greatest advantages of dumbbells is that they are inexpensive, work on specific muscle group, don't take too much room and give unbelievable results.  

And here is the core of our advice dumbbell workout exercises themselves.


Biceps

Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle.

Triceps

Lie flat on a mat or weight bench. With a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat for the desired number of reps.

For Chest

Even for the chest exercise, the dumbbell can be used as a prop. Lie on your back at a flat bench while placing your head on the edge of the bench. Now hold the dumbbell and extend your arms above your chest. Begin with single hand and gradually switch to using both the hands. Do not tremble your wrists or lock your elbow while doing this exercise.

Flies - This exercise can be done lying flat or at a slight incline with back supported. With a weight in each hand, extend arms above your chest with palms facing each other. Bend your elbows slightly and be sure to keep that bend throughout the exercise. Lower your arms to either side until your upper arms are parallel with the floor. Push back to the extended position and repeat.

For Shoulder

For shoulder exercise, simply lean forward at the waist and place your one hand on a bench for support. Now hold a dumbbell in your free hand with parallel arms extended and raise it above the floor up to your shoulder level. Do it with alternate hands one by one.
 
Get your strong legs

Lunges - This is an exercise that is often included in an aerobics workout. Adding adjustable dumbbell helps target the leg muscles and increases the strengthening effectiveness. Stand straight with feet about 12-18 inches apart. With a dumbbell in each hand, held at your sides, step forward with one foot, bending the knee at a 90-degree angle. Allow the other leg to bend automatically and that knee to just barely touch the floor. Push back to an upright position with the original foot and repeat. Do a set leading with the opposite foot as well, or alternate after each lunge.

All is well that ends well. I do hope that with the help of this workout and my encouragement you'll succeed in your training, create the body you want, will love adjustable dumbbells the way I do it and probably will then share your knowledge and experience with others.

Additional articles about adjustable dumbbell

About the author

Please Rate This Article

Select Rating Excellent Very Good Interesting Fair Could Use Improvement

Number of ratings: 0
Rating: 0