Utilize dumbbells to increase muscle size, muscle tone, strength and anaerobic fitness. Dumbbells are an exercise tool used by themselves or in conjunction with barbells, kettlebells, fitballs, exercise machines and resistance bands. Dumbbells are versatile and work the muscles in all three planes of motion. Dumbbell training isolates the primary working muscles while recruiting the assisting and stabilizing muscles to a higher degree than barbell training or exercise machines. Dumbbells can be employed in strengthening and endurance exercises for the upper and lower body.
Lower Body
Utilize dumbbells to stimulate gains in muscle strength, size and tone in the glutes, thighs and calves. Hold a dumbbell in each hand by your side while performing squats to target the glutes, quads, and hamstrings. Execute walking or standing lunges while holding dumbbells at your sides to develop the quadriceps, hamstrings and glutes. Train your calves by performing calf raises on a step with a dumbbell in one hand and the other hand holding a railing or wall for support.
Upper Body
Train your upper body with a plethora of dumbbell exercises. Dumbbell bench press and flyes target the pectoralis muscles. Dumbbell overhead presses and lateral raises develop the shoulders and triceps. Reverse dumbbell flyes build strength in the posterior shoulder. Achieve strength in your midback muscles by executing dumbbell rows. Bicep curls and tricep kickbacks with a dumbbell strengthen the upper arms.
Grip Strength
Build impressive grip strength with dumbbell training. Dumbbell exercises such as the farmers walk, hammer curls, wrist curls and reverse wrist curls build power and size in your forearms, wrists and hands. Perform these exercises after all others to prevent fatigued gripping muscles from limiting strength in other lifts.
Power Training
Obtain power by performing Olympic style lifts with dumbbells. Perform heavy dumbbell cleans, dumbbell jerks and dumbbell snatches to develop power along with athleticism, balance, and coordination.
Incorporate dumbbell training in your training regimen for optimum results. Use dumbbells along with barbells, kettlebells, resistance bands and body weight exercises to develop and maintain strength in your musculoskeletal system.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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“Running: Maximize Performance & Minimize Injuries” https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741
**Disclaimer: Always consult a medical professional before beginning an exercise program. Always work within your capabilities. Never perform an exercise that elicits or increases pain or symptoms. Reading this article and viewing the linked videos does not take the place of seeing a medical professional. Please visit a medical professional for evaluation, diagnosis & treatment.