The Absolute Best Ways to Use Dumbbells
There are countless exercises that can be done using dumbbells. You may think that 5 pound and even 10 dumbbells could not possibly help that much, but you are wrong. Below is a list of some of the exercises that can be done by using light weight dumbbells, and they have a big impact.
Grapevine Lunge
The grapevine lunge works the legs, arms, abs, and butt. To perform the grapevine lunge simply follow these steps:
1. Stand with feet hip width apart. Hold one dumbbell with both hands horizontally in front of the chest.
2. Cross the right leg in front of the left leg and lower into a lunge. As you lower into the lunge, turn your upper body to the right.
3. Return to standing by stepping your left leg out to the left.
4. Cross the right leg behind the left leg and lower into a lunge. As you lower into the lunge, turn your body to the left to complete one repetition.
5. Complete 6 repetitions on each side.
Bench Row
The bench row works the butt, core, back, and biceps. To perform the bench row you will need a bench.
1. Hold the dumbbell in the right hand while you kneel with the right knee and left hand on the bench.
2. Lower your right arms straight down while you extend your left leg back making it parallel to the ground.
3. Bring your right arm back up and repeat.
4. Switch sides to do a complete set.
Sumo Squat
The sumo squat works the arms, butt, and legs.
1. Hold a dumbbell in both hands in front of your chest, while standing with your feet together.
2. Bring your right knee up and out to the right, while pivoting on your left leg turn your body to the right. Lower your foot so that your feet are wider than your shoulders and squat.
3. Return to standing and repeat on the other side.
These are just a few exercises to get you started and help you see what dumbbells can do for you. Try these exercises out for a period of 3 weeks and you will notice that you are much stronger than before. You can slowly start to increase the weight of the dumbbell to continue stretching yourself to the max.
Light weight workouts are extremely effective and will lead to heavier weighted workouts, but even if you do not have heavy weights there is a technique that can help you get even better results with light weights. I call it the maximization technique.
When you are working out with light weights imagine that the dumbbells weight ten times what they actually weigh, now tighten you muscles as if they are trying to lift all the extra weight. The mind is a powerful thing and just telling your muscles that they are lifting all that extra weight and tightening them to make them feel it has been proven to increase the effectiveness of light weight workouts. So now you have to excuse if you only own light weight dumbbells. Use them for your advantage.
Grapevine Lunge
The grapevine lunge works the legs, arms, abs, and butt. To perform the grapevine lunge simply follow these steps:
1. Stand with feet hip width apart. Hold one dumbbell with both hands horizontally in front of the chest.
2. Cross the right leg in front of the left leg and lower into a lunge. As you lower into the lunge, turn your upper body to the right.
3. Return to standing by stepping your left leg out to the left.
4. Cross the right leg behind the left leg and lower into a lunge. As you lower into the lunge, turn your body to the left to complete one repetition.
5. Complete 6 repetitions on each side.
Bench Row
The bench row works the butt, core, back, and biceps. To perform the bench row you will need a bench.
1. Hold the dumbbell in the right hand while you kneel with the right knee and left hand on the bench.
2. Lower your right arms straight down while you extend your left leg back making it parallel to the ground.
3. Bring your right arm back up and repeat.
4. Switch sides to do a complete set.
Sumo Squat
The sumo squat works the arms, butt, and legs.
1. Hold a dumbbell in both hands in front of your chest, while standing with your feet together.
2. Bring your right knee up and out to the right, while pivoting on your left leg turn your body to the right. Lower your foot so that your feet are wider than your shoulders and squat.
3. Return to standing and repeat on the other side.
These are just a few exercises to get you started and help you see what dumbbells can do for you. Try these exercises out for a period of 3 weeks and you will notice that you are much stronger than before. You can slowly start to increase the weight of the dumbbell to continue stretching yourself to the max.
Light weight workouts are extremely effective and will lead to heavier weighted workouts, but even if you do not have heavy weights there is a technique that can help you get even better results with light weights. I call it the maximization technique.
When you are working out with light weights imagine that the dumbbells weight ten times what they actually weigh, now tighten you muscles as if they are trying to lift all the extra weight. The mind is a powerful thing and just telling your muscles that they are lifting all that extra weight and tightening them to make them feel it has been proven to increase the effectiveness of light weight workouts. So now you have to excuse if you only own light weight dumbbells. Use them for your advantage.
