Here’s a easy beginning dumbbell workout which you can get started with right away:
Chest – Dumbbell Chest Press.
Lie on a bench holding two dumbbells at your side parallel to you and simply press up and lightly touch them together. Slowly lower and repeat for 8-10 repetitions. Go for 3 sets.
Hint: Think of a typical bench press, only performed with dumbbells. Many actually find dumbbell chest presses much more effective for muscle building than typical bench presses.
Shoulders – Dumbbell Shoulder Press.
Sit in a chair or on the edge of a bench, with your dumbbells raised up next to your shoulders. Simply press the weight up and lightly touch them together and then slowly lower to original position, and repeat for 8-10 repetitions, for 3 sets.
Biceps – Dumbbell Bicep Curl.
Stand with dumbbells at your side. Curl your left or right arm up, working the bicep muscle. Slowly lower, then repeat with the other arm. Go for 8-10 repetitions for each, and do 3 sets. Hint: While you want to make the bicep do all the work, you don’t have to jerk your upper arm to curl. Keep your upper arm isolated and only move your forearm upwards to curl.
Triceps – Behind the Neck Presses.
Take only one dumbbell and hold it with both hands, palms up, behind you neck. Simply press up so your arms are fully extended and then slowly lower. Again, your triceps should be isolated and the only movement that needs to occur pressing up and down are the forearms. Go for 10-12 reps, and 3 sets.
This beginning dumbbell workout will get you started and you’ll feel the different muscles of the upper body being activated and prepped for muscular development.
You should advance your beginning dumbbell workout by learning lower body dumbbell exercises and adding some more upper body exercises to your program. A good dumbbell manual will outline effective and complete workouts for you to perform.