If you're new to strength training, and particularly if you are an amateur weightlifter, your question may be: Which are the mosteffective dumbbell exercises? The answer will depend on the person asking the question and also on the type of training program that he or she is following. For the purposes of this article I am restricting the list to exercises which are effective for both novice and experienced weightlifters. I am sure that once you understand the reasons for the exclusivity of the dumbbell exercises in this article, you will understand why I go out of my way to avoid some of the most famous exercises in the gym. Without further ado, here is my list of the best dumbbell exercises for strength training.
The 5 Most Effective Dumbbell Exercises Is: Standing-alternate Barbell Press-out Good position to start with is the standing-alternate dumbbell exercises where your arms are placed flat on the floor with your palms facing towards your body. This position is very good, as you will be able to maintain a good posture throughout the exercise. The benefit of this exercise is that you can keep your back straight throughout.
The 4 Most Effective Dumbbell Exercises Is: Reverse Curls-barbell curls are another great exercise that will build up both your arms and your biceps. Stand with both your hands placed on top of each other and lift your arms straight outwards while locking your elbows. Make sure that your elbows are pointing towards the sky. Go down slowly by squeezing your shoulder joints and slowly return to the starting position. This is one of the few effective dumbbell exercises where your triceps are worked out as well.
The 3 Best Leg Extension Exercises - Leg extensions are very effective dumbbell exercises for building your leg muscle mass. Stand with your feet apart at a shoulder width, then lower into the squat exercise by bending at the knee and contracting your quadriceps and gluteus maximus. Keep your back straight and squeeze your glutes together for the maximum amount of contraction. This is a great exercise to do before and after your workout.
The 3 Most Effective Dumbbell Back Extensions - This is another good exercise for your lower back. Take a dumbbell in your hand, positioning it over the starting position. Now lift your body to the starting position and lower it back to the starting position again. Perform thirty times and that is the equivalent of doing thirty reps of squats.
The 3 Most Effective Dumbbell Waiter Exercises - These are great for building the biceps and the triceps. Stand with your feet shoulder-width apart and grip the dumbbells so that your palms face together, then bend at the knees until your thighs are parallel to the floor. Squat down and bend your knees until your thighs are parallel to the floor, then raise your body back to the starting position. Repeat for as many reps as you can.
