Top 5 Dumbbell Workouts For Fast Muscle Growth

Dumbbells are one of the best pieces of home gym equipment anyone can own. They take up a very small amount of space and can be used to work almost every muscle in the body. There are literally hundreds of different exercises you can do with them but below are the top 5 dumbbell workouts.



The one exercise everybody knows is Dumbell Workouts #1 - The Bicep Curl. To perform this start with your feet about shoulder width apart. The weights should be held in each hand with palms facing inwards. As you lift the weight turn the arm so that the palms face upwards. Do this in a slow and controlled manner. Lower the dumbbell slowly and do the same movement with the opposite arm. This is the most effective way to build up the biceps.

If you want to target the shoulder muscles you should perform the Dumbbell Workouts #2 - Overhead Press. Begin holding two dumbbells at shoulder height with your thumbs pointing at your shoulders. Push both weights up at the same time in a controlled movement. Doing this in a fast jerky movement will damage the elbow joints. Lower your arms and repeat. You can do this sitting or standing. This targets every shoulder muscle and also the back of the arms.

The best exercise for the triceps is Dumbbell Workouts #3 - The Triceps Extension. Sit on a chair and hold one dumbbell in both hands above the head. Now lower the weight behind the head as far as feels comfortable. Do this slowly and do not let the weight touch the neck or head. Keep the elbows pointing up and return the weight to the starting position. This will really test the back of the arms.

If it is the chest you want to improve then try Dumbbell Workout #4 the Front Raise. With a dumbbell in each hand and thumbs pointing towards each other raise the weights. Try to get them parallel with the ground and keep the arms almost straight. Slowly lower them and repeat. This is great for toning the chest as it targets the upper chest muscles.



To strengthen your legs you need to do Dumbbell Workout #5 - squats. Take a dumbbell in both hands and hold them at shoulder height. With a straight back crouch down until your thighs are level with the ground. Push up back to a standing position and repeat. This exercise works the entire lower body from the lower back right through the legs.

For a beginner always start with light weights to prevent injury. With all these exercises it is recommended to do 8 to 10 repetitions. Once you are comfortable doing more than 10 you should raise the weight. It is also important to make sure that you visit your healthcare professional to get his approval before undertaking any streneous activity.

To learn more about Dumbbell Weights. Stop by Darryl Jones's site where you can find out more about the Top 5 Dumbbell Workouts and how they can help you strengthen your body and build your muscle.