Dumbbell Exercises

Today, fitness is the key mantra in the life of most of the people. Be it through a healthy diet, regular workout routine or indulging in yoga sessions, people want to keep themselves healthy and in shape. In this context, many people have also started opting for dumbbell exercises, which also enhance your muscle stability, apart from helping you gain a fit body. However, these exercises should be performed only after you have attained a certain level of fitness, as they are not suitable for beginners. At the same time, they are best performed under proper guidance and training.

 

 

In order to do flat chest presses, you first have to lie down on the floor, on your back. Now, keeping your arms straight up, hold the dumbbells directly above your chest. Gradually, bring down the dumbbells to your chest, hold for 2-3 seconds and then raise them back to the starting position. Do 2 sets, of 8-10 reps each. Make sure you do not end up locking your elbows during the exercise.

 

In order to do flat chest flies, you first have to lie down on the floor, on your back. Hold the dumbbells directly above your chest and then flex your elbows slightly (and keep them so throughout the exercise). Open your arms to the sides and then lower them so that they reach the floor. Bring back the arms to the starting position and repeat. Do 2 sets, of 8-10 reps each. Throughout the exercise, let your elbows remain “locked” in a slightly bent position.

 

Sit on a chair, with your back upright and hold the dumbbells in your hands. Move your arms straight up and bring the dumbbells over your head. Gradually, lower down the dumbbells and bring them to your shoulders. Hold the position for 2-3 seconds and then raise them back to the starting position. Do 2 sets, of 8-10 reps each.

 

In order to perform the lateral raises, you have to stand straight up, while keeping your feet about hip width apart. The knees should be slightly bent. Now, hold the dumbbells at your sides and then flex your elbows slightly (keep them so throughout the exercise). Raise the dumbbells out to the sides and as soon as you feel that your arms are parallel to the floor, slowly lower them back to the original position. Do 2 sets, of 8-10 reps each.

 

While performing reverse flies, you will have to sit on the edge of a chair, with your feet flat on the floor. After you have seated yourself, bend over in a way that your chest almost rests on your lap. Bend your arms slightly and hold the dumbbells in your hands, near your feet. Now, open out your arms, while keeping your elbows flexed. As soon as you feel that your arms are parallel to the floor, slowly lower them back to the original position. Do 2 sets, of 8-10 reps each.

 

Stand straight, with your feet firmly planted on the floor and hip width apart. Bend your knees slightly and keep your arms by your sides, with palms facing your thighs and holding the dumbbells. Keeping your arm straight, raise one dumbbell directly in front of you. As soon as you feel that your arm is parallel to the floor, slowly lower it back to the original position. Repeat with your other arm as well. Do 2 sets, of 8-10 reps each.