Workout Routines With Dumbbells

Although some weight machines provide you with the same upper body muscle development as using free weights, free weights give you a better range of motion, therefore providing you with a higher intensity of resistance. Dumbbells are free weights that are highly effective in developing upper body muscle. A basic dumbbell workout routine will target your shoulders, chest and triceps.

  1. Dumbbell Fly Press

    • Laying flat on the bench, take a dumbbell in each hand (the weight of the dumbbell should be of moderate resistance). Your shoulders should rest flatly against the bench. Extend your arms outward from your sides and bend your elbow slightly to support the weight in each hand. Slowly bring your arms upward toward the ceiling. As you bring your arms upward, form your arms as though you are hugging someone. With your arms bent at the elbow, the weights should slightly touch each other at the close of your lift. Make sure you squeeze at the end of this repetition. As you bring the weights back down, try to keep the same arm position. You should be breathing in as you bring down the weights and breathing out as you lift the weights. Three sets of 10 repetitions complete this workout.

    Tricep Press

    • Sitting upright on the bench with your back straight, take one dumbbell in your hand and raise slowly above your head. (Note: The weight of the dumbbell should provide moderate resistance, but be comfortable enough to lift.) Bring your other hand across your body to support the arm with the dumbbell. Place your free hand over the elbow of the arm holding the dumbbell. The position of the hand holding the weight should have the palm facing forward. Your elbow should be isolated and the only movement should be your form lowering behind your head .Slowly lower the weight behind your head. Breathe out as you lower the weight behind your head and breathe in when you lift. When you lift, keep your elbow slightly bent. Three sets of 10 repetitions complete this workout.

    Shoulder Press

    • Sitting upright on the bench with your back straight, take a dumbbell in each hand. (The weight of the dumbbell should provide moderate resistance, but be a comfortable weight). Your palms should be facing forward. Lifting the dumbbells, bring your elbows to shoulders height. Slowly press the weight toward the ceiling and bring them down to their original position. Breathe in as you bring them down and breathe out as you lift them up. Two sets of 10 repetitions complete this workout.