Exercises With Hand Held Dumb Bells

Dumbbell training improves muscle strength in parts of the body used for sport and exercise. Incorporate dumbbell exercises into an all-around fitness routine to tone up the body, increase muscle size and reduce body fat. Never try to lift any heavier weight than you are comfortable with, and be aware of potential hazards around you when exercising.

  1. Hammer Curl

    • One of the most noticeable places on the body to improve muscle tone is the biceps, or the top of the arm near the shoulder. A simple exercise called the Hammer Curl will tone this area. Stand with your back straight, holding the dumbbells by your sides. Raise one dumbbell at a time, turning the palm inward to face the body and bending your elbows. Curl the dumbbell to below your chin, keeping the elbows locked in.

    Lateral Raise

    • Lateral Raises increase shoulder strength and improve muscle tone. This exercise is used by US football and rugby players to maximize tackling strength. Stand upright with the knees slightly bent, and hold the dumbbells at your sides. Bend your elbows slightly and raise the dumbbells out to sides. Keep the elbows slightly bent throughout the exercise. Slowly lower the dumbbells, and repeat when your arms are parallel to floor.

    Chest Press

    • Flat Chest Presses will strengthen the body's core and help you lose fat around the heart and upper body. Lie flat on your back on a bench or on the floor, and hold dumbbells directly above chest, with your arms extended. Bend your elbows slightly and maintain the position throughout the exercise. Open your arms to the sides and ensure the elbows remain locked in a slightly flexed position. Return the weights to the starting position, and repeat the exercise when your upper arms are parallel to floor.