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Dumbbell Workouts

Posted Sep 29 2010 5:32am


Almost every man who wishes to get those large biceps has to pick up a dumbbell or two during the stage when he decides to work out seriously. Of course, it is these biceps that give the man that 'healthy' image that women apparently swoon over.

Strangely enough, one can attribute this nature to making a "healthy" impression a genetic one, where the males take on the "aggressive" role while women are "passive". Of course, all that is changing these days, with women leaving their in the name of feminism and independence to carve out a niche for themselves.

But what attracts most of the time still stays the same… and mostly well-built, rich, good looking, well spoken, sensitive (and the list goes on!) men most of the time do the trick. You get my drift… don't you?

However, when it comes to folks with authentic intentions of staying fit (and who normally stay the course), the use of dumbbells comes when they are interested to move into the phase of "weight training".

Free Weights

In the world of exercise, dumbbells are normally referred to as 'free weights' and are used in pairs to develop muscles which, as a result increases strength.

Almost every sports personality has used dumbbell pairs of varying weights as they went along to ensure that they were able to increase muscular strength slowly but surely.

So, if anyone wishes to begin dumbbell exercise based training, it is best that you check your level of fitness with a doctor or a certified fitness professional before doing so.

Once you do get the green signal, then it's time to select the right set of dumbbells according to the weight size you are comfortable with with which you can at least do 12 reps, if this for your gym at home. The trainer, of course, at the gym you attend will give you guidance on which weight to pick if that is where you wish to work out.

Caveats of working with dumbbells

While dumbbells are cheap, and help you develop the main and the stabilizing muscles that one uses to complete a "set", one has to be careful while using them, as if the correct posture is not maintained for exercise, it does more good than harm.

One more thing that happens with increasing regularity is these nitwits who drop dumbbells on the floor while either picking them up or putting them down. Watch out for this one as this is one of major causes for injury.

And please don't forget to warm up (especially through cardio) before you begin your workout at home!

A Sample Dumbbell Workout

Here's one that I started with:


a. Dumbbell bench press
Warm up 1 x 15 reps (use a lighter weight for this one)
3 sets of 8 reps

b. Incline dumbbell press
3 sets of 8 reps

c. Dumbbell squats
4 sets of 10 reps

d. Alternate dumbbell curls
3 sets of 12 reps

e. Dumbbell Pullover
3 sets of 12 reps

a. Arnold press
Warm up 1 x 15 reps (use a lighter weight for this one)
3 sets of 10 reps

b. Alternate front dumbbell raises
3 sets of 12 reps

c. Dumbbell rows
3 sets of 10 reps

d. Dumbbell stiff legged deadlifts
3 sets of 12 reps

a. Dumbbell deadlifts
4 sets of 12 reps

b. Incline dumbbell press
3 sets of 10 reps

c. Dumbbell Lunges
3 sets of 12

d. Alternate dumbbell curls
3 sets of 12 reps

e. One arm dumbbell extensions
3 sets of 12 reps

At the end of this workout, do 4 sets (15 repetitions) of stomach crunches

In Closing

From a personal point of view, working out with dumbbells comes second to calisthenics when it comes to convenience, while one can also target all muscle groups rather easily as well.

You don't need to spend money for the gym nor do you have wait on the freekin' trainer to help you (like I did!)…

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