Home Dumbbell Weight Training Program

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Home Dumbbell Weight Training Program

Training With Dumbbells at Home

Dumbbells provide excellent variety for your weight training programs. If you can't afford an ongoing gymsubscription, "dumbbells at home" is a good alternative. Check out this home weight training program withdumbbells.

Equipment Required - Dumbbells

Two sets of dumbbells. You don't need much equipment to commence a full dumbbell program at home. Ata minimum, all you need is two sets of dumbbells. Use the heavier set for exercises in which you canmanage more weight -- squats and lunges for example; and one set for exercises that work best withcomparatively lighter weights -- raises, rows, curls and similar joint-taxing exercises. For example, youmight do shoulder squats with 20 pounds (9kgs) and lateral raises with 12 pounds (5.5 kgs).

Try to figure out what weights you need to start with if you use this minimalist approach. Try a friend'sweights, pay for a gym session or ask a personal trainer to help you.

You can do the complete program below with two sets of dumbbells, even if a little compromise is requiredwith weight selection. The main problem with this approach is that as you get stronger and fitter, you willprobably need to move up to heavier dumbbells.

Dumbbell racks and sets. If you can afford to spend more, you can buy a full rack of dumbbells or a set ofadjustable dumbbells.Dumbbell prices vary considerablywith various manufacturers and designs.

I prefer a small rack, however, adjustable dumbbells like Bowflex, Stamina and Bayou have the advantage ofsaving space in small rooms, basements and garages.

Equipment Required -Adjustable Training Bench

. You don't have to use a bench with an adjustable back rest, but they sure are useful. You can do all sorts ofseated dumbbell exercises like presses, rows, raises, curls and extensions plus dips and crunches.

That's pretty much it: Dumbbells and a bench.

Here's a program I recommend for home. All exercises are 3 sets of 12 repetitions.

1. Warm up

2. Shoulder squats

3. Bent-over rows4. Incline or bench press. (You can do this flat on the floor if you don't have a bench.)

5. Arm curls

6. Lunges

7. Triceps extensions

8. Crunches. (You can do weighted variations on the bench or the floor.)

9. Lateral raises

10. Overhead press11. Cool down

How to Do the Dumbbell Shoulder Squat

Build leg and butt strength and shape
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The dumbbell shoulder squat is an alternative to the dumbbell squat with weights hanging at the sides. Thisexercise requires you to balance the dumbbells on the shoulders with a hammer grip and then proceed withthe standard squat execution.

Find out more aboutweight training terminology and exercise description if you need background informationbefore you try this exercise. Print a formatted copy of this exercise. Seemore dumbbell exercises.

1. The Starting Position

(c) Paul Rogers

1. Choose dumbbells of a weight that will enable you to complete the exercise sets youhave chosen. Trial and error will enable you to settle on a suitable weight. Start with a light weight. Ten

squats in each set is a reasonable number to aim for with this exercise.

2. Rest a dumbbell on each shoulder with the dumbbell end pointing forward.

3. Position the feet about as wide as the hips.

4. Keep the heels planted firmly on the floor and do not allow them to rise up during theexercise.

5. Brace the abdominal muscles. You can identify these by pretending to clear your throator by coughing. You will notice the "abs" tightening automatically in the stomach region.

6. Stand tall, shoulders pulled back with good balance.

2. The Exercise Movement

(c) Paul Rogers

1. Point your butt backward as you start to lower your body by bending at the knees.Make this a deliberate movement. If you concentrate on that butt backward movement you are off to agood start with the squat.

2. Don't arch the back forward on descent or when you return to the start position.Keeping that butt pointing backward and the back straight is the key.

3. Descend to where your thighs are parallel to the floor. Less than the full distance isOK until you develop good form.

4. Try not to let the knees go past the tips of the toes as you lower, although to someextent this depends on depth of squat, body shape, balance and flexibility.

3. Points to Note
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Don't round the back, going down or coming up. A rounded back under weight can cause damage

to the spine at the upper or lower end.

Keep the knees from going past the tips of the toes as much as possible. This is generally not

good for the knee joint. Practice good form and don't get too concerned if this occurs occasionally.

Try not to look down -- look straight ahead -- or at least be aware that your back and butt are in

the correct position: back straight, butt extended.

Keep those heels planted firmly on the ground and the knees lined up with the feet and not

splayed in or out.

Don't start with weights that are too heavy. Try one to three sets of 10-12 squats to start with.

Dumbbell Bent-over Row

Instructions

Preparation

Kneel over side of bench by placing knee and hand of supporting arm on bench.Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.

Execution

Pull dumbbell to up to side until it makes contact with ribs or until upper arm is justbeyond horizontal. Return until arm is extended and shoulder is stretched downward.Repeat and continue with opposite arm.

Comments

Allow scapula to articulate but do not rotate torso in effort to throw weight up. Torsoshould be close to horizontal. Positioning supporting knee and/or arm slightly forwardor back will allow for proper levelling of torso. Torso may be position lower to allow for

heavier dumbbell to make contact with floor, if

Weight Lifting Exercises for the Chest

Transcript:Weight Lifting Exercises for the Chest

Hey guys - Jonathon Stewart here for About.com. Your chest represents a pretty big part of your uppertorso. So working it out can require a variety of exercises. From bench presses and flies to inclines and dips,here are a few great ways to get your pecs in shape, whether you're bulking, toning, or both. Check it out.

Starting a Chest Routine
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Since there are so many weight lifting exercises for the chest, people often think that it's comprised ofseveral bunches of smaller muscles that all work together. But, there is only one: the Pectoralis major andminor. The goal of these exercises then, is to hit this big muscle in as many specific areas and from as manydifferent angles as possible.

Using free weights instead of machines will help you with this, so try starting out with three sets of 10repetitions of each, with about 30 to 60 seconds in between each set. Use a light weight that will allow youto finish all 30 reps without too much difficulty. You can always adjust your weights and reps later as you get

more familiar with the exercises.

Weight Lifting Chest Bench Press

The bench press, an old standby, is an all-around great strength builder. Lie on a flat barbell bench with yourfeet firmly placed on the floor. Take a wide, overhand grip on the barbell, and carefully lift the weight off ofthe rack. Bring it forward slightly, then lower the weight slowly toward your upper chest. Without allowing itto touch or bounce off your body, press the weight up until your arms are fully extended. After 10 reps,gently ease the weight back against the rack, and relax.

Weight Lifting Chest Dumbbell Incline Bench

Targeting the upper portion of your pecs, the incline press is great for hitting the traditionally weaker part ofyour chest. Start with a dumbbell in each hand, resting on your thighs as you ease back onto an inclinebench. Carefully bring each weight to about shoulder height, then press upward until your arms are fullyextended and the weights come together. Bring them down slowly until your elbows are at a 90-degreeangle, then press them up again.

Bench presses and incline dumbbells are primarily strength and bulk-building exercises, but the next two willhelp you tone and shape. Feel the burn.

Cable Crossovers(Chest Fly)

On a cable frame machine at your gym, grab a high pulley dumbbell handle in each hand and allow yourchest to stretch out as you stand directly between them, arms extended, palms facing in. In a huggingmotion, bring your hands toward each other and cross them over slightly, bending your elbows as you go.Being careful to maintain form and control, slowly let the weights return to rest as you extend your armsagain.

Weight Lifting Dips

On a dip frame, grab the bars at your side with your palms facing inward, and allow your full weight to besupported by your chest and upper arms. Lower your body down until your elbows reach about a 90 degreeangle, then press your body upward until your arms are fully extended. Repeat until failure. If you're juststarting out, weight-assisted machines can allow you to do this exercise, even if you can't initially supportyour full weight.

Chest Weight Lifting Tips

It's never a bad idea to have a partner spot you for any weight lifting exercise to make sure you maintainyour form and avoid dropping weights on your chest, or anywhere else for that matter. As you get theseexercises under your belt, don't hesitate to branch out to others. Routinely mixing it up is one of the bestways to keep your muscles in tip top shape.

How to Do the Dumbbell Arm Curl

Build the Biceps Muscle

The arm curl is a basic "isolation" exercise. You can do it with dumbbells, barbell or machines at the gym.The arm curl flexes and extends the elbow joint and targets the biceps and the brachialis muscles of the

upper arm. This description describes the dumbbell arm curl.


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1. How to Do the Dumbbell Arm Curl - The Starting Position

(c) Paul Rogers

1. Stand or sit, holding a dumbbell in each hand with palms facing inward (hammer grip).2. Position the feet firmly, slightly less than shoulder width apart.3. Brace the abdominal muscles and inhale ready for the movement.

2. How to Do the Dumbbell Arm Curl - The Exercise Description

(c) Paul Rogers

1. Bend the elbow of one arm, rotating the arm so that the palm faces upward while raising thedumbbell to the shoulder.2. Dumbbell becomes horizontal, forearm pointing upward, thumbs on the outside.3. Lower the dumbbell to the starting position and raise the other arm with the same motion.Alternate arms in a smooth progression.4. This exercise works the biceps and brachialis of the upper arm and the front deltoid (shouldermuscle) to a lesser extent.

3. How to Do the Dumbbell Arm Curl - Points to Note

Select a weight to suit your program. You should be able to complete the number of program sets

without losing form.

Don't sway back and forward as you lift and return. This utilizes momentum to aid the lift and is

called "cheating" (truly, it is). A little bit of cheating is okay, but try to keep good form with the bodyupright and a lift that's controlled and not too fast.

Optionally, this exercise can be done sitting on a chair or bench or with both arms simultaneously.

A barbell be substituted for dumbbells.

How to Do the Weighted Lunge

The Weighted Lunge

The lunge is basically a giant step. The exercise can be done without weights, with dumbbells or kettlebellsheld at the sides or at shoulder level or with a barbell at the chest or behind the neck on the shoulders.Lunges work the upper leg muscles and the muscles of the buttocks.

Learn more about weight training terminology and exercise descriptionif you need background informationbefore you try this exercise. Seemore dumbbell exercises.

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Photo (c) Paul Rogers @ Cooloola Fitness

Choose dumbbells of a weight that will enable you to complete the exercise sets you have chosen.

Trial and error will be required to settle on a suitable weight. Start with a light weight.

Stand up straight with a dumbbell in each hand. Hang arms at the your sides. Palms should face

the thighs (hammer grip). Feet should be a little less than shoulder width apart.


Photo (c) Paul Rogers & Cooloola Fitness

Take a big step forward (with either leg) while bending at the knee until the front thigh is

approaching parallel to the ground and the rear leg is bent at the knee and balanced on the toes. Don't letthe knee go past the tip of the toes. This can agitate the knee joint if done excessively.

Step back to your starting position, and repeat the motion with the other leg, alternating legs

until the exercise program set is complete.

3. Points to Note

Although the exercise can be done without weights, a weightedlunge provides additional work for

the muscles, and for women in particular, provides the weight-bearing exercise that is so important forbone health.

The exercise can also be performed with dumbbells held at the front of the shoulders or with a

barbell on the shoulders, behind the neck these are more advanced versions of the lunge.

For better balance, don't lift the rear foot too far on to the toes until you get a feel for this exercise.

You'll get better as you practice.

Remember, don't move the knee past the tips of the toes.

This is a good exercise to include in a circuit-training program workout.

Variations include backward and forward lunges at an angle to the body.

Doing the Triceps Extension "Skullcrusher"

Another Excellent Exercise for the Triceps Muscles

Extending the arms by flexing and extending the elbow joint in a rear or overhead motion while holdingdumbbells or barbells or a weighted cable is called "triceps extension." This exercise develops the muscles atthe back of the upper arms. The version in this description is the "skullcrusher" or overhead triceps extensionwhile lying on a flat bench using a single dumbbell. It gets the name skullcrusher because some exercisersperform it incorrectly by lowering the weight directly toward the forehead. A barbell or two dumbbells can

also be used.
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For further guidance, please refer to the beginner's guide.

1. How to Do the Skullcrusher - Exercise Description

Photo Paul Rogers

1. Choose a flat gym bench and lie face up with legs comfortably to each side on the floor or restingon the foot rest. Select a position that provides comfort and stability.2. Select a single barbell of suitable weight.3. Hold the dumbbell with both hands above your chest, straight up, and with the dumbbell shaft in avertical position. This is the starting position.4. Remember to start with a breath and exhale on exertion. Move the weight down toward the rear ofyour head with a flexing of the elbows.5. Continue lowering the weight behind the head until the dumbbell head is about in line with thebench top, or even a little higher if this feels unwieldy.6. Reverse the movement until the weight is held above the chest and repeat the exercise.

How to Do the Combo Crunch

An Exercise for the Abdominals

The combination or combo crunch is performed while lying on the floor. The bent knees are bought uptoward the stomach while at the same time the shoulders are lifted from the floor. Both movementsemphasize the abdominal muscles.

If you need more guidance on weight training please refer to the beginner's guide.


Photo: (c) Paul Rogers / Cooloola Fitness

1. Lie on your back on the ground on a suitable exercise mat or towel.2. Legs should be bent at the knees, and crossed at the ankles if this assists you in the leg lift (seephoto). Crossed ankles are not essential.3. You can start with feet resting on the floor or slightly elevated as in the photo.4. Hands can be clasped behind the head or folded across the chest, or even extended beyond thehead if you want to make the exercise exceptionally difficult.

5. Brace the abdominal muscles but don't hollow in the stomach.6. Inhale, ready for the exercise movement.


Photo: (c) Paul Rogers / Cooloola Fitness

1. Lift the bent knees upward toward the chest, while at the same time curling the shoulders forwardso that the shoulder blades are clear of the surface.2. If you use the hands clasped behind the head, try not to push the head forward. Keep the head

steady and use the arms for balance rather than to assist the lift. This will concentrate the musclecontraction in the abdominal area where it should be.
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3. Don't swing the legs too far toward the head and don't jerk them upward. Both leg and shouldermovements should be smooth and controlled to emphasize abs contraction.4. Hold for a few seconds, then lower shoulders and legs to the ground with the same controlledmovement and at the same time.

How to Do the Lateral Raise

Side Raises with Dumbbells

The lateral or side raise is a basic isolation arm exercise. You do it with dumbbells or machines at the gym.The arms hold dumbbells at the sides and the movement is out to the side while maintaining a slight bend inthe elbows to provide support for the shoulder joints. The exercise works and strengthens the shouldermuscles. This description describes the dumbbell lateral raise.

Find out more aboutweight training terminology and exercise description if you need background informationbefore you try this exercise. Seemore dumbbell exercises.

1. How to Do the Lateral Raise - The Starting Position

Photo (c) Paul Rogers / Cooloola Fitness

.

1. For this exercise, you will not select weights that cause undue stress to the shoulder joint.2. You should select a weight that allows you to do 8 to 12 lifts in one set without too much strainingat the shoulder. Aim for 2 to 3 sets.3. Stand upright with feet about shoulder width apart or a little less depending on your personalcomfort.4. Hold a dumbbell in each hand at the sides or in front.5. Brace the abdominal muscles and inhale ready for the movement.

2. How to Do the Lateral Raise - The Exercise Description

Photo (c) Paul Rogers / Cooloola Fitness

1. Together, raise both arms upward while bending the elbows just a little, rather than locking thearms straight at the elbows.2. Raise the weights no higher than level with the shoulders -- a little lower is fine -- then lower to thestarting position at the sides or in front.3. Remember to breathe out on exertion (the lift) and in on the return phase.

4. This exercise works the deltoid shoulder muscles, particularly the middle deltoid.

5. Variations include sitting down, lying face down on a bench, going above horizontal with the lift(standing), or starting with weights at the sides, in front or even behind. Variations can target differentdeltoid muscles and the trapezius.

How to Do the Dumbbell Overhead Press

Workout for the Shoulders and Triceps
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The dumbbell overhead press can be done sitting or standing and with dumbbells horizontal along theshoulders or rotated in a hammer grip. A sitting position helps stabilize the back. This description uses astanding position and a horizontal and overhand grip.


1. How to Do the Dumbbell Overhead Press - Exercise Description

(c) Paul Rogers

1. Stand upright or sit on a bench with the back straight.2. Hold a dumbbell in each hand at the shoulders with an overhand grip. Thumbs should be on theinside and knuckles facing up.

3. Raise the weights above the head in a controlled motion, ensuring that you do not slam the armsupward and stress the elbow joint.4. Exhale as you push upward.5. Return dumbbells to the shoulders.6. Option: Alternate arms instead of both arms at once.

2. How to Do the Dumbbell Overhead Press - Points to Note

(c) Paul Rogers

The exercise can be done sitting, standing, with alternating arms or with a hammer grip in which

the thumbs are facing your face. Using a barbell is an additional option.

Keep the back straight at all times.

Don't push up explosively and crash the elbow joint. (It's OK to lock out; just be gentle.)

Don't allow the weights to stray too far forward or back during the push. Try to keep them slotted

in a path above the head.
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