How to Properly Execute Dumbbell Exercises To Build Muscles


Dumbbell exercises are, by far, the easiest free weights to use. There’s plenty of good reasons to keep up with dumbbell training, especially for muscle building for beginners. Dumbbells can help to build up your hands, arms, shoulders, legs, and definitely your core.

Working out with these weights must be done correctly for the proper results to occur and to keep the exercise as safe as possible. For a truly successful workout, there should be guidelines and a consistent routine in place before attempting any exercise.

Why Choose Dumbbells?

The great thing about dumbbells is that there’s always something to pull or push and lift or put down, as opposed to a bar that’s just held. The good part about building strength and muscles is the lifting of weights in varying sizes and heaviness.

With dumbbells, you can get the weight to do what you want it to do. To get ripped with muscles, a dumbbell set is the perfect workout equipment. They can be used for almost any part of the body, as long as the exercises are done properly.

How To Work Out With Dumbbells

A few self-assessment questions are helpful when considering dumbbells to build your muscles. What part of the body would you like to work on first? What exercises will help the most to achieve your best results? What’s the appropriate routine? To check out sample dumbbell chest exercises, you can always go online and search for bodybuilding techniques using dumbbells. You can also consult with a certified fitness trainer to help you design a good starting workout.

For basic ideas, here are a few useful tips and tricks for using dumbbells, especially for beginners.

Focus On Targeting Muscles

To completely work out your body to maximize your muscles, there are certain exercises to perform for success. It’s best to research your options for which muscles you want to target and discover how to do them accurately and easily.

However, each person is different, and individual bodies react in differing natural states. Thus, take notice of how your body works with each exercise repetition, and be careful of not overworking one section of the body if it’s in extreme pain.

Feel The Weight First

Pick out which dumbbells you want to use. At first, begin with a slightly easier weight. With repetition, the weight can be increased. However, it’s best to begin on the lighter side. Starting with a heavier weight can also produce more risks for injury for your shoulders.

You can work your upper and lower body in different ways and with varying weighted dumbbells. See which specific weight would be appropriate for specific exercises, like when doing a cable fly or other techniques. The dumbbells come in a set for this specific reason.

Try The Basic Shoulder Press

If your desire is to build up your shoulders to be broad and strong, the shoulder press technique is the right way to go. Shoulders are necessary for lifting and carrying all kinds of everyday objects, so it would make sense to begin there for working out.

The shoulder press is the easiest routine to jumpstart your dumbbells-focused workout. With your palms facing forward and your elbows out to the side as you stand, hold the dumbbells to your shoulders. Your elbows should be at a 90-degree angle. Making sure not to lean back, press your weights over your head. Then bring them back again to the starting position.

Diversify The Shoulder Press Routine

Once you get the hang of the shoulder press, you can start diversifying it from time to time. Know that it’s also possible to perform this activity while sitting down. From a seated position with a back support from a bench, it’s also possible to lift heavier dumbbells than those you originally used for the standing position. Your stabilizing muscles don’t have to support your torso as much, as it’s supported through the bench instead. Some can also opt to start with this seated position, but choose lighter weights if it’s your first time.

To execute this, sit upright on a bench with a dumbbell in each hand. Your palms should be faced away while your hands are at shoulder height. Make sure your core is braced, and keep your chest up. Look forward constantly. Press the dumbbells upwards in a direct line until the weights are above your head with your arms straight.

Then, lower them slowly and return to the starting position. Do it slowly with control, and pause when you reach the first position. Then slowly start again, making sure not to bounce as this action will put a large strain on your shoulders. Doing the bounce could lead to injury, so try to avoid it.

Try Some Lunges

To work the lower part of the body such as the legs, lunges are the best way to get in shape. To start, hold your dumbbells in each hand, down by your sides. Then, take one huge step forward by advancing one foot only, then briefly hold that position. Lower your body until both of your knees are at a 90-degree bend. Push up the front leg to stand again, returning to the starting position. Repeat this procedure with the other leg, and continue back and forth.

Working out your leg muscles are so vital for strength and calorie burning. Your legs carry your entire body from one place to another on a day-to-day basis. It’s important that they remain strong and agile. Using the dumbbells to help work them out will increase your mobility.

Although many people enjoy building their muscles with squats instead of lunges, the lunges may not be quite as intimidating for a beginner. With the use of dumbbells, there’s an added source of resistance for the legs, but not the fear of getting stuck under a squat rack.


Before beginning any heavy lifting or workout routines, it’s vital to warm up the body with appropriate stretches. This will help avoid unnecessary risks or injuries. Most body injuries come from unprepared bodies or having a sloppy form. This is why it’s imperative to execute all exercises with proper motions and careful training. Any routine should be followed with a cool down process as well, along with hydration requirements.

Accessing the appropriate weights with your dumbbells will also play a great role in safety, too. To build up your muscles takes coordination and focus, so be sure to be careful when using your dumbbells. Be successful and be safe!



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