Dumbbells can be used for multiple numbers of exercise programs including alternating, isolation and compound exercises designed to improve weight and strength. As you target each muscle group, consider doing 4 – 6 sets of 12 – 18 reps for each muscle group; this engages the

The body would need a greater degree of power and command on bodily functions to effectively lift dumbbells of the same weight. In other words it’s harder to cheat. It’s easier to lift more with barbells than dumbbells.

One of the keys to working out with dumbbells is your grip, the stronger your grip the more weight you can lift and control.

So where to begin… largest muscle groups first.

Legs: SQUATS, LUNGES and DEADLIFTS can be done with dumbbells. Dumbbell exercises require proper procedures for usage, amounting to slow and steady actions and a few seconds of pause when the muscle contracts. You want to do 8 – 12 reps and 2 to 3 sets before moving up in weight.

Chest: INCLINE & DECLINE BENCH PRESS, DUMBBELL FLIES and STANDARD BENCH PRESS, and PUSHUPS coupled with ROWING; you do this by holding dumbbells while doing PUSHUPS, lower down and then push back up, then lift the dumbbell as you would in bent-over rowing.

Shoulders: DUMBBELL MILITARY PRESS and DELTOID RAISES (front, side and back), SHRUGS and UPRIGHT ROWS.

Core exercises can also be performed while working the shoulders; this can help you develop a more stable body to enhance performance while exercising the shoulders.

One of these is the V-SIT DUMBBELL PRESS, where you sit on the floor with your legs spread in a V-shape.

Then press the dumbbells straight up, pause, then slowly lower your arms.

Your glutes, legs and calves should be simultaneously pressed to the floor while lifting the dumbbells up.

The second is the SINGLE-LEG LATERAL RAISE; to do this, stand on one leg and hold light dumbbells, and with your arms straight raise the dumbbells out to your sides until your arms are parallel to the floor. Hold it for 3 seconds, and then slowly lower your arms.

Back: BENT OVER ROWS, STRAIGHT-LEGGED DEADLIFT and ONE ARM BENT OVER ROWS

Your Arms: you want to hit your biceps and triceps with continued stress throughout the routine. For your Biceps SEATED ALTERNATING DUMBBELL CURLS, DUMBBELL PREACHER CURLS and CONCENTRATION CURLS are ideal exercises to use with dumbbells. For your Triceps, the best dumbbell exercise is the TRICEP KICKBACK, LYING FRENCH PRESS and OVERHEAD TRICEP EXTENSIONS.

To view examples and get instructions on the above exercises, we recommend the No Nonsense Muscle Building system by Vince Delmonte.

As mentioned above, a strong grip is necessary to lift heavier dumbbells. So something that you should always do as part of your routine, is wrist curls with dumbbells… pronated and supinated grips to work your entire forearm.

Many people neglect these exercises, but they’re critical for achieving the most overall gains.

Here’s the idea: a stronger grip makes for excellent control on the weights, and more weights equate to the tearing down of more muscle fibers which basically lead to the development of more muscle mass.

Dumbbells are great training equipment, but there is other epuipment on the market that is more portable, less expensive , more functional, takes up less floor space and less damaging to your floors.

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