How tempting does this sound? You can do a full-body workout in the comfort of your own home with a minimal monetary investment in a single pair of dumbbells – and it works!
Amy Burkhardt, personal training director at Vero Fitness, says that the seven exercises described below are great for developing muscles and strengthening bones. “Even someone who has never worked with dumbbells before will find it an easy way to get fit,” she says.
LIVESTRONG.com, which delivers health, nutrition and fitness information, finds that trainers come back to the simplicity and reliability of dumbbells again and again. They may seem super basic, but when it comes to strength training, that can be a good thing. Choosing exercise equipment that requires more skill and technique might turn people off from lifting weights.
“Most people are comfortable starting with 5- or 10-pound weights,” says Burkhardt, “but experiment before you begin and see what feels right for you.
“And – like with any exercise program – check with your doctor or medical professional before you begin.”
Burkhardt has developed a seven-exercise program that provides a high-quality, full-body workout.
DUMBBELL FRONT RAISES – Hold the dumbbells in your hands with palms facing up. Raise to shoulder level (like you were opening a window), then lower. This exercise works your front delts (the front part of the shoulder).
Mayo Clinic explains that strong front delts help protect your shoulder joint, keeping it stable during arm movements. Strong delts will make arm movements that involve shoulder flexion, internal rotation, and abduction more powerful and productive.
DUMBBELL SQUAT DROPS AND PICKUPS – Stand with the dumbbells at your sides, slowly squat, making sure your knees are in line with your ankles. Place the dumbbells on the ground, pick them up and stand (just like you’re putting down a bag of groceries down and picking them up). Repeat. This helps with your grip strength and leg muscles.
Ohio State University’s Health & Discovery Newsletter explains having good wrist and hand strength is a marker for overall muscle strength. Low grip strength can predict an increased risk of functional limitations and disability as we get older.
Mayo Clinic notes there are many reasons for keeping the legs strong, including reducing fall risk, improving metabolism and getting out of a chair with more ease.
DUMBBELL CHEST PRESSES – Lay flat on the floor, a bench or any sturdy surface. Hold your dumbbells at your sides in line with your chest and raise straight up, keeping your arms extended in a straight line, then lower. This exercise will work your chest muscles.
Cleveland Clinic explains that the chest includes some of the most prominent muscles of our body. Their main function is to help you bring your arms closer to your body with strength and control. They also help stabilize the shoulders, lift the arms, and maintain proper posture.
DUMBBELL CURLS – Stand with the dumbbells at your side, holding them with the palms face up. Bend the elbow and curl up to your chest level one at a time and lower back down. This exercise will work your biceps.
In an article in USA Today, Andy Galpin, co-director of the Center for Sport Performance at California State University, Fullerton, says that strong biceps are important for both shoulder and elbow health and contribute to pulling, holding, carrying and many other tasks involved in basic human survival, parenting, sports and so forth.
DUMBBELL TRICEPS KICKBACKS – While in a standing position, bend at the waist so that your torso is parallel to the ground. With your elbows at your sides, extend the forearms back, keeping the elbows stationary. Only your forearms should move. Bring your arms back to starting position. Repeat. This exercise works your triceps.
According to the Cleveland Clinic, strong triceps can help increase the strength and stability of your elbows and aid in innumerable daily tasks and movements.
DUMBBELL ROWS – Stand with your feet at shoulder width apart, push your butt back and lower your torso down, and extend your arm. Make sure your shoulders stay above your hips.
Grab the dumbbells and bring your elbows back, squeezing your shoulder blades. Your back should be flat, with your head in a neutral position. Repeat. This exercise strengthens the middle part of your back.
Your middle back plays a critical role in supporting your spine. Strengthening the muscles in this area helps you move more efficiently and reduces your risk of injury, says Cleveland Clinic.
Whether you’re lifting, twisting or sitting for long periods, strong middle back muscles make everyday tasks easier and less likely to cause pain.
DUMBBELL SITUPS – Sit on the ground and anchor your feet under something that will hold them steady, like the bottom of a sofa. Hold a weight against your chest and lie down on your back. Bend your knees at a 90-degree angle. Slowly raise your upper body toward your knees, remembering to exhale. Lay back down again and repeat. This exercise strengthens your core.
Mayo Clinic says that strong core muscles make it easier to do most physical activities, whether it’s swinging a golf club, getting a glass from the top shelf or bending down to tie your shoes.
Burkhardt says that as your strength increases, you can try working with heavier weights, adding the cautionary note that, “You don’t ever want to feel pain from the weight.”
She suggests doing your dumbbell workout three times a week. “I recommend that you work your way up to four sets of each exercise, doing each 10 to 12 times per set.
“Be sure to add a couple of days of cardio exercise into your week – walking, biking, swimming – so that you get a total workout.”
Just because you’re doing your dumbbell workout at home, it doesn’t mean that you should ignore the health and safety steps that are part of every good exercise routine.
“Rest 30 seconds between each set,” says Burkhardt. “Make sure to hydrate. Consume some protein, carbs and fat before and after every workout. What you eat before will give you the energy to do a solid workout and what you eat afterwards will replenish what you’ve just burned.”
Amy Burkhardt is personal training director at Vero Fitness, located at 1060 6th Ave., Vero Beach. She has a BS in Dietetics and Nutrition from Keiser University and is a NASM (National Academy of Sports Medicine) certified personal trainer. Call 772-567-1400 for an appointment.
