Did you know that a good pair of dumbbells can prove to be an effective tool as far as workouts are concerned? If you think fancy gym equipment is mandatory for weight loss and body building then you definitely need to read on. Truth be told, you will need a boost of energy for optimal endurance at the gym. For this, you can incorporate a multivitamin for body building into your daily diet. An exercise machine for abs will help you achieve speedy results for a ripped 6 pack. With the right pair of weights, you will be able to hit all the major muscle groups and all you need is 30 minutes of your time on a daily basis.
So, let’s see these 7 secret techniques for full body workout routine with dumbbells.
Why Use Dumbbells?
Dumbbells allow you to engage one body part at a time. This not only allows you to rip specific body parts, it also enables you to cure any imbalances that you may have developed. Your core is also forced to work harder to prevent you from tipping over to one side during the workouts.
#1. Alternate Hammer Curl
This bicep enhancer is the kind of workout that gives you the luxury of variations. You can choose to perform this exercise while sitting down or standing up. You are also at liberty of choosing between a bench with back support or one without.
- Stand in an upright position with your feet at the same width as your shoulders. Keep your torso upright and hold dumbbells in each hand. The hands should be stretched all out. Keep your elbows locked next to your body while holding the dumbbells with the palms facing your torso.
- While inhaling, hold the upper arm stationary as you lift the weight on the left forward. Contract your bicep as you do this until the dumbbell taps your shoulder. Hold for a few seconds and continue contracting your biceps even harder.
- Gently bring down the dumbbell to the original position as you exhale. Repeat the workout with the right hand being careful not to move the upper arm in the process.
#2. Dumbbell Halo
This is the kind of workout that engages the shoulders for muscle strength and toning. You can begin the workout with a light pair of dumbbells until you feel confident that you have fully mastered the exercise.
- Grab onto a barbell with each hand resting on either weight and lift it above your head. Rotate the barbell around your head and return to the original position which should be at the front of your head.
- Next, rotate the bar around your body and finally rotate it behind and in front.
- You can increase the weight as soon as the workout starts feeling easy to maneuver. The dumbbells can be substituted with kettlebells for this workout.
#3. Alternating Deltoid Raise
If you need to pump your shoulders, this is the work out for you. The weight of dumbbells you use entirely depends on your preference and level of training. If you are a beginner, you may want to use some lightweight dumbbells and advance with time.
- Stand upright with your feet slightly parted. Hold the weight in each hand with the palms facing your body.
- Bend your elbows slightly and start raising the dumbbells in both hands straight forward until both arms are parallel to the ground. Avoid swinging or any other tricks that make the movement easy. Hold for a few seconds then return the weights back down.
- On the next movement, lift the weights laterally to your side at the level of your shoulders.
- Finally, return the weights to the original position but remember to alternate them at each rep; back and front.
#4. Dumbbell Push-up with Row
Grabbing on to a dumbbell with each hand, get into the push-up position. Perform a push up then shift your weight to the left side and roll the weight in your right hand. Return the hand back down, perform a push-up, shift your weight to the right side and roll the weight in the left hand.
- Perform a set of 10-12 reps on each side.
#5. Bent Over Two Dumbbell Curl
This is a highly effective workout that engages the mid back muscles. It is important to note that it is not recommended for people with back problems. If you have back issues, opt for a low pulley row. Do not round the back as this will lead to a back injury so observe perfect form while at it.
- Your feet should be slightly apart for stability. With the dumbbells in your hands, bend your knees and slightly bend forward. Keep your back straight until it is parallel to the ground. Face forwards and let the dumbbells hang perpendicularly to the floor as well as your torso.
- Squeeze the shoulder blades together and lift the weights up to your side. With the weights elevated to your abs level, contract the back muscles, breathe out and hold that position.
- Gently lower the weights to the beginning position and inhale.
#6. Bent-Arm Dumbbell Pullover
This is the kind of workout that engages your chest muscles. This workout can put you in harm’s way if care is not observed. The weights in this case should be securely fixed into place.
- Lay on a bench with only your shoulders resting on the bench. Your feet should be firmly grounded for stability and support.
- The knees should be bent and the hips are slightly lower than the bench. Grab the dumbbells and elevate them straight up over your head.
- With your arms locked, lower the dumbbells in a slight arc towards the back of your head (should be off the bench) until you feel a strain in the chest. Hold the position and raise the dumbbells back above your chest then repeat.
#7. Dumbbell Squats
This workout will firm up your gluts and thigh muscles. Squats are safe to perform exercises but you need to be cautious when using weights. Start off with fewer weights and advance as you get used to this workout.
- Grab onto the dumbbells with each hand. You can choose to either hold them with your hands folded to the chest level or with your arms hanging down.
- While facing forward, begin lowering your torso until your thigh is parallel to the ground or as low as possible.
- Maintain the natural arch in the lower back while at it. If done correctly, the knee will be in line with your toes. If your toes are far ahead, you are putting immense stress on your knee.
- Hold the position for a minute then raise your torso back up to the beginning position by pushing off the floor with the heel.
- Repeat with the steps with the other leg.
Although simple and versatile, dumbbells are an effective equipment in weight loss and muscle toning. You can incorporate multiple movements in each workout to engage even more muscles. If lifting heavy weights, it is advisable that you get a gym partner or ask the fitness instructor at the gym for assistance. Remember; It is in your best interest that you maintain safety at all times while using heavy exercise equipment.
Author Bio: Emily is founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.