Adjustable Dumbbells: Easy Exercises You Can Try At Home

Who needs a gym membership when you can get a complete muscle workout with adjustable dumbbells? Even if that Solar Flex cross trainer can't fit in your exercise space much less your budget, you can get complete muscle exercise with a simple adjustable dumbbell set. Let's take a look at a few of the exercises that will give you a great workout.

One Arm Dumbbell Rows

This exercise with adjustable dumbbells primarily targets your back muscles, but do place a secondary emphasis on your rear deltoids. Start by holding a dumbbell palm in so that it is facing your torso a good six inches off the floor. Keep your torso bent so that it is parallel to the floor while keeping your back straight. Pull the dumbbell straight up to your chest, keeping your upper arm close to your side. Lower the dumbbell back down to the starting position. Repeat until you feel the burn.

Dumbbell Curls

This technique primarily targets the biceps, but it also helps strengthen the forearm muscles as well. Start by holding a dumbbell in each hand with your palms up. Stand erect with a straight back, with the dumbbells at arm's length and resting on your upper thighs. Curl the adjustable dumbbells in a semi-circular motion so that your forearms touch your biceps. Keeping your upper arms to your sides, reverse the motion until you are lowered back to the starting position. Be careful not to move your torso back and forth when lifting the weight. This only takes tension off your biceps, and you can seriously hurt your back.

Overhead Triceps Extensions

This exercise will primarily target the triceps as well as the forearms. Start by grasping a dumbbell with both hands and hold it overhead at arm's length. Make sure that the dumbbell's top plate rests in the palm of your hands with your thumbs around the bar. Standing erect, keep your upper arms close to your head while lowering the dumbbell in a semi-circular motion behind your head until your forearm touches your biceps. Go back to the starting position and repeat as desired.

Squats

Squats will primarily target the thighs, but they'll also workout your hamstring muscles as well. Stand erect with the adjustable dumbbells at your side. Keep your head up, your back straight and most of your weight centered on your heels. Inhale, squatting until your thighs are parallel to the floor or lower. Avoid bringing your torso forward as you come down, keeping your back straight as possible throughout the exercise.

Dumbbell Calf Raises

These primarily target the calf muscles. Standing erect with your feet 16 inches apart, hold the adjustable dumbbells down by your sides. Keeping your head up and your back straight, stand on your toes, pausing for a second at the top of the movement. Slowly go back down to where you started. Concentrate on contracting those muscles hard. You want to feel the burn on this one!

When doing these exercises with adjustable dumbbells, always make sure the weights are properly secured to avoid an accident.