What will we learn?Safety Guidelines.Types of free weights. Exercises using free weights and which
muscles are worked out.
What not to do!!!Click the exclamation mark for video.
Remember! Never lift weight that is too heavy.
It can be very dangerous!!!
Dumbbell ExercisesYou can utilize the use of dumbbells to
exercise many different areas of your body. 1. Abdominals2. Chest3. Shoulders4. Biceps5. Triceps6. Back7. Legs 8. Forearms
Abdominals (Weighted Crunch)Lay down on a bench.Hold weight at chest.Raise your shoulders up then proceed to go
down slowly.
Abdominals (Dumbbell Side Bend)Hold dumbbell on one side of body.Slowly dip to the side keeping back straight.Switch sides.
Chest (Bench Press)Lay on your back on a bench and hold 2
dumbbells at chest level.Raise both dumbbells straight up.Slowly come back down.
Chest (Incline Bench PressHold two dumbbells at chest level.Raise dumbbells straight up.Same concept as bench press. Use an incline
bench.
Shoulders (Palms-In Shoulder Press)Hold two dumbbells at shoulder level.Have palms facing inward.Lift straight up slowly, then bring back down.
Shoulders (Shoulder Press)Hold two dumbbells at shoulder level.Have palms facing forward.Lift straight up slowly, then bring back down.
Biceps (Biceps Curl)Hold one dumbbell with each hand down the
side of your body.Raise both dumbbells to about shoulder
height.Slowly bring back down.
Biceps (Hammer Curl)Grab one dumbbell in each hand.Raise both dumbbells to about shoulder
height.Slowly bring back down.
Triceps (Two Arms Extension)Hold one dumbbell with both hands behind
your head.Lift straight up.Slowly bring back down.
Triceps (Kickback)Put your knee and hand on a bench and grab
a dumbbell with your other hand.Bring dumbbell back by extending elbow.Bring back down.
Back (Wide Row)Grab one dumbbell with each hand, and
stand in squatting position.Lift both dumbbells straight up.Slowly bring back down.
Legs (Stationary Lunge)Stand up with one foot in front, one foot back
and hold one dumbbell on each hand.Form 90 degree bend with your legs.
Forearms (Palms-Up Wrist Curl)Sit down and hold a dumbbell in each hand.Slowly raise just your wrists.Bring back down.
Questions?What were some safety strategies that we
have learned?What were some of the body parts the we
have learned to exercise?In your opinion, why is it important to use
free weight as part of a workout routine?
SAFETY GUIDELINES
Top Related