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How to Use Dumb Bells

Dumbbells are the most versatile piece of exercise equipment you could ever own. The dumbbell concept is simple: Grab a dumbbell and perform a motion to work the targeted muscle. Dumbbell weights usually start at 2.5 pounds and are made in 2.5 pound increments. The dumbbell ends may be constructed of solid metal, plastic or rubber, or perhaps a combination of each. The best way to learn proper form and technique is from an experienced weightlifter. Try four exercises to make use of the dumbbells: the dumbbell bench press to work your chest; walking lunges to target your quadriceps, glutes and hamstrings; hammer curls to build your upper arm; and calf raises to build your calves.

Things You'll Need

  • Weight bench
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Instructions

  1. Dumbbell Bench Press

    • 1

      Lay a weight bench down so it is perfectly flat.

    • 2

      Grab a dumbbell in each hand and sit on one end of the bench. If this is your first time, select a weight that is easily maneuvered.

    • 3

      Rest the weights on your lower thigh.

    • 4

      Kick the weights up to shoulder level and lie back on the bench. This is the proper way to ready the weight, especially for heavier dumbbells.

    • 5

      Hold the weights on either side of your chest with elbows pointing toward the floor.

    • 6

      Press the weight up, extending your arms until the two dumbbells nearly touch.

    • 7

      Lower the weight back to either side of your chest in a slow, controlled manner. See Reference section for a video of this entire exercise.

    Walking Lunges

    • 8

      Grab a dumbbell in each hand and stand straight up.Make sure there is a clear path in front of you.

    • 9

      Lunge forward with one leg until your opposite knee touches the ground.

    • 10

      Press off your back leg to stand back up to the starting position.

    Hammer Curls

    • 11

      Grab a dumbbell in each hand and stand straight up.

    • 12

      Hold the dumbbells with your palms facing inward.

    • 13

      Curl the dumbbells straight up as if you were trying to touch your shoulder. It is important to keep your upper arm still while you curl; this isolates the bicep muscle.

    Calf Raises

    • 14

      Grab a dumbbell in each hand and stand straight up.

    • 15

      Relax your arms and let the weights hang in your hands.

    • 16

      Point your toes straight ahead.

    • 17

      Stand up on your tip-toes for two seconds then relax.

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