Dumbell Exercises

Dumbell Curl:
Bent Over Lateral Raise:
Great for:biceps and upper armGreat for: trapezoids, deltoids
Good for: wrist flexorsGood for: rhomboids (back)
How To: Start by sitting down on a bench or a chair. Holding one dumbell in the right hand,rest elbow on inside thighs (next to the knee) with arms hanging down. Then pull dumbell up tochest height. Repeat for 3 sets of 10-15 reps and then alternate to the left arm.How To: Bend forward with dumbells in front of you in each hand. Be sure that dumbell isabout average for you to handle. Start with your palms facing each other. Then raise the arms toshoulder height. Return dumbells to the starting position slowly. Repeat for 3 sets of 10-15 reps.
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Lying Flys:
Front Flys:
Great for: pectoralsGreat for: trapezoids
Good for: deltoid, bicepsGood for: rhomboids
How To: Lie on your front with your arms hanging down. Slowly move arms up to shoulderheight. Return back to starting position. Repeat for 3 sets of 10-15 reps.How To: Position yourself with one knee on the bench. Hold the dumbell in your right hand. Start by having the right arm hang down. Then, lift arm back until elbows are 90 degrees. Return back to starting position. Repeat for 3 sets of 10-15 reps.
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Dumbell kickback:
Triceps Extension:
Great for: tricepsGreat for: triceps
Good for: deltoidGood for: latissiums dorsi, trapezius, deltoid
How To: Position yourself with one knee on the bench. Hold the dumbell in your right hand. Start by having the right arm hang down. Then, lift arm back until elbows are 90 degrees. Return back to starting position. Repeat for 3 sets of 10-15 reps.How to: Raise a dumbell overhead in your right hand. Without moving the upper arm, lowerdumbell so it touches the back of your neck. Use your left hand to prevent it from moving. Slowly extend your arms vertical again. You may do this exercise sitting down when watchingT.V. R