Dumbbells are all-around strength and weight training equipments which cover isolation, compound and alternating exercises. As you target each muscle group, consider doing 4 – 6 sets of 12 – 18 reps for each muscle group; this engages the

To efficiently raise dumbbells of the same weight, one must have larger degree of manipulation and force for the left and right facilities. In other words it’s harder to cheat. The total weight that you lift in one exercise will be less with dumbells than with barbells.

When working with a barbell, it is important to note that the stronger the hold to the equipment, the better is the control and degree of weight that can be lifted.

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.

Straighten your arms as far as you can upward, let the dumbbells stay up for a few seconds before ultimately lowering them in an unhurried pace.

While pushing the dumbbell upward, you should also push down your buttocks, hamstring and calves towards the floor.

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.

The main thought is this: control how heavy you lift through a firm grip, eventually be able to lift heavier equipment, leading to the tearing down of more muscles fibers that basically results to the development of more muscles mass.

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.

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