It's easy to see how a fitness newcomer in 2014 could wonder if old fashioned dumbbell routines, the type once marketed to scrawny beach goers, might no longer be so smart.
This is especially true given the rise of cutting-edge exercise equipment, from TRX cables to digital fitness tools. The reality is, dumbbell routines remain among the very best fullbody workouts available for all fitness levels.
One great feature is that dumbbells can be moved in all three planes, meaning they recruit stabilizing muscles that stationary equipment will most often miss. They also provide additional grip strength training with virtually every exercise performed. Their small size and lack of either moving or removable parts mean dumbbells are easy to store and ideal for home use. They also range in weight from under one pound to well over 100, meaning no one is either too weak or too strong to benefit from dumbbell training. In fact, if used correctly within an overall healthy lifestyle, dumbbells could be the only piece of equipment you'll ever need for reaching your strength, toning, explosiveness, and muscular endurance goals.
Here are five standby dumbbell exercises to get you started.
1. Biceps Curl
Perhaps the most classic exercise of all, the dumbbell curl starts with your back and shoulders straight and hands placed palms forward at your sides.
Raise one dumbbell at a time keeping your elbow motionless at your side until it forms a 45-degree angle. Slowly lower that hand before raising the other. Repeat as needed.
2. Stationary Lunge
Stand straight with your shoulders square and one dumbbell at each side. Now, place one leg a step behind you and the other a step in front. Without moving your feet, lower your body while keeping your weight on the front leg. Stop when the back knee nearly touches the ground and the front reaches a right angle. Pause briefly before slowly rising to the start position, using the lead leg to drive upward. Repeat as necessary before switching legs.
3. Shoulder Press
Start with both elbows bent at 90 degrees and your upper arms both parallel with the floor and in line with your collarbones. Next, raise your hands until your arms are very nearly straightened and the two dumbbells almost touch above your head. Slowly lower your arms to the starting position and repeat as needed. This exercise can be performed standing or while seated for additional support.
4. Calf Raise
Standing straight with your shoulders square, feet together and dumbbells at each side, elevate your body until you reach your maximum height on the balls of your feet. Then slowly lower to the starting position and repeat as needed.
For additional difficulty, stand on a stair and perform the same movement with one leg and just hold one dumbbell, using the other hand for support against the wall or railing.
5. Kneeling Row
This upper back exercise requires a bench, but a couch or wide chair will work in a pinch. First, place one same-sided hand and knee on the surface with your back parallel to the floor. With the other foot planted, hold a dumbbell in your free hand and allow that arm to hang fully extended. Raise that arm until the elbow forms a right angle with the upper arm both parallel to the floor and brushing along the ribs. Slowly lower and repeat as needed before switching sides.
As always, remember to consult your physician before beginning a new physical training program.
Shaun Karp is a certified trainer and owner of Karp Personal Training in Vancouver. 604-420-7800 karpfitness.com
