Dumbell and Handweight Exercises

Bench Press - Areas worked: Chest

Keep your body flat on the bench. Take a slightly wider than shoulder-width grip and inhale as you lower the dumbells to your lower chest. Keep your elbows close to your sides throughout the movement. Exhale as you press the weight up.

Barbell Inlcine Press – Areas worked: Shoulders Chest

Similar to the flat bench. Here you use an incline bench to target the upper chest.

Do three sets of 8-12 reps.

Tip: The closer you grip your hands to the center of the dumbells, the more you'll feel the exercise hit the center (vertical separation) of your chest.

Close-Grip Bench Press Areas worked: Chest, Triceps

Start with the same body and elbow positioning as on the flat bench, but bring your hands in so they're 6-8 inches apart. Lower the dumbells and press up till your arms are straight

Do three sets of 10-15 reps.

Bicep Curls, Areas worked Biceps/upper arms.

Take and under hand grip about shoulder width apart, Start with you arms nearly straitened and contract the bicep by bending at the elbow until the dumbells become level with the chin, Slowly release down until the elbow are nearly straight,

Do three sets of 10-15 reps

Overhead Press. Areas Worked: Shoulders

Do these either standing or seated, in front of your neck. Take a slightly wider than shoulder-width grip and in a controlled manner push the dumbells above your head, lower the dumbells to the chest. Keep your elbows pointed down, not back. Do three sets of 8-12 reps.

Shrug Area Worked: Traps/Neck

Shrugs with the bar in front of their body. Take a shoulder-width grip, keep your arms locked and shrug your shoulders straight up (don't roll them) toward your ears.

3 sets 10-15 reps

Bent-Over Row Areas Worked: upper back

Overhand grip, keep your legs slightly bent and lean forward at the waist. Take a slightly wider than shoulder-width grip and bring the weight up into your midsection and your arms back.

With an underhand grip, keep your legs slightly bent and the upper body leaning forward. Pull your arms back and the weight into your waist. You should feel a big difference between the two movements.

3 sets 10-15 reps

Upright Row: Traps/ Neck

Take a shoulder-width overhand grip. Keep the dumbells close to your body and raise it up to about chin level, making sure to elevate your shoulders. Lower the dumbels under control until your arms are fully extended.

Do three sets of 10-15 reps.

Deadlift Areas Worked: Lower Back, Legs

Try a shoulder-width over/underhand grip (one hand over, the other under) or double overhand grip to see which one you prefer. Place your feet about shoulder-width apart. Keep your arms straight but not completely locked

Squat down until your thighs are about parallel to the floor. Keep your back straight and your head up and looking forward. Your chest should be slightly forward and over the dumbells. Straighten your legs and raise the weight off the floor. Keep the dumbell close to your legs throughout the movement. As your legs get closer to full extension, straighten your back to the upright position.

Do three sets of 8-10 reps.

Stiff-Legged Deadlift Area Worked: Hamstrings

Same as the deadlift, except your legs remain in a soft but straight position (knees slightly bent) from start to finish. The key to feeling this in your hamstrings and gluts is to not round your back. Keep the back straight and slightly arched.

Do three sets of 8-10 reps.

Squat (Quads, Gluts)

Hands by the side. Keep your feet about shoulder-width apart, turned slightly out. With a slight arch in your lower back and your head up and looking straight ahead, squat down until your thighs are about parallel to the floor. Always make sure your knees travel in a direct line over toes but not forward of your toes

Do three sets of 6-10 reps.

Lunges, Areas worked: Legs

Place your arm by your sides. Stand wih one leg in front of the other as if you were about to take a large step. Bend the front leg until the back knee comes close to the floor, pause then push up. Always make sure your knees travel in a direct line over toes but not forward of your toes.

Do 10-15 reps and change legs.