DUMBELL TOTAL BODY WORKOUT

Dumbells can give you a total body workout - they're not just for building up
your biceps (although they will do this as well!)
There's no cheating with dumb-bells: they will help to address any imbalances
by forcing both arms to do their fair share of work.

Dumbells can help to exercise the smaller muscles and ligaments that some
weight machines miss out.

The wider range of motion that dumbells can give can help to build more muscle
strength in a shorter time: many trainers believe that negative training (the part
of the exercise where you lower the weight) can deliver quicker gains, and
dumbells are ideal for this.

Form is the key - use slow, controlled movements to get the most out of each
exercise.

Perform 2 or more sets of each exercise. Use a level of weight that ensures that
your last few reps of the last set require some effort. Once this becomes easy,
gradually up the weight.

Rest between sets

Most importantly, take proper advice from health professionals if you have any
queries over an injury that you're carrying or are unsure of how to perform any
exercise.

Onto the Exercises...

Bench press (chest)

Lie face up on an exercise bench, holding the

dumbells at the side of your chest with palms
facing forwards (fig.1). Press the dumbells
upwards, rotating your wrists as they come
together so that your palms face each other
(fig.2). Don't lock out your arms. Lower the
dumbells back to the starting position.

Squats (buttocks, thighs & lower back)

Stand with feet shoulder width apart, with

dumb-bells by your feet. Bend slowly using
your knees, keeping your back straight and
grab the dumb-bells with your palms facing in
(fig.3). Keeping arms locked, slowly
straighten until standing (fig.4). Return to the
starting position, keeping hold of weights,
taking care as you lower not to extend the
line of your knees over your feet.

Seated shoulder press (shoulders)

Sitting on an exercise bench, hold the dumb-

bells with palms in and slowly raise them to
shoulder height and hold with palms facing
out. From this start position (fig.5) press the
dumb-bells above your head. Don't lock out
your arms. Keep the dumb-bells shoulder
width apart (fig.6). Lower the dumb-bells to
start position.

Lunge (quads & hamstrings)

Stand with your back and legs straight,

holding dumb-bells by your side (fig.7).
Keeping the dumb-bells by your side, take a
large step forward with your left foot, and
bring your right knee down towards the floor
(fig.8). Your right toes should stay on the
floor, and the line of your left knee shouldn't
extend over your left foot. Step back to the
start position, and repeat using your right leg.

Upright row (shoulders, neck & upper

back)

Standing, hold the dumb-bells against the

front of your body with your knuckles facing
out (fig.9). Keeping the dumb-bells close to
your body, lift them until they are just below
your chin (fig.10). Hold, then return to the
start position.

Calf raise (calves)

Holding the dumb-bells by your sides with

palms facing in, step up onto a low platform
or ledge (e.g. a step block in your gym or a
wooden board at home) just high enough so
that your heels rest on the floor and the balls
of your feet rest on the ledge (fig.11).
Keeping your back straight, rise up on your
toes (fig.12). Hold, then return to the starting
position.
Pullover (chest & back)

Lie face up on an exercise bench, with your

head extending over the end of the bench,
and your feet firmly on the floor to keep
yourself steady. Hold a single dumb-bell
vertically above your chest with both hands,
making sure you have a good grip on the
weight (fig.13). From this start position, lower
the dumb-bell behind your head in a smooth
motion, taking it as far back as you can
mange until you feel the strain (fig.14). Hold,
then raise to the start position.

Side bend (obliques - side of abs)

Standing with your feet shoulder width apart

and your back straight, hold a dumb-bell in
your right hand by your side, with your left
hand on your waist. Slowly bend down to the
right (fig.16), then return to the start
position. Then bend to the left (fig.17).15
reps, then change the weight over to your
other hand.

Triceps extension (triceps)

Sit on an exercise bench with your back

straight and you feet on the floor. Hold a
dumb-bell with both hands (as per the
pullovers described above), and raise it above
your head. The weight should be vertical, and
resting on your palms (fig.18). Holding if
firmly, lower the dumb-bell behind your head
until your forearms and biceps meet (fig.19).
Return the weight to the start position.

Dips (triceps)

Another exercise to work the triceps are dips:

squat down with your back to an exercise
bench and grasp it with both hands.
Supporting yourself on the bench, stretch out
both legs to get into the start position
(fig.20). Lower your body until your body is
close to the floor (fig.21)and then push
yourself upwards to return to the start
position.
Concentration curl (biceps)

Sit on a exercise bench with your knees apart.

Holding a dumb-bell with your right hand and
with your palm facing out. Rest the upper part
of your right arm against your right inner
thigh. Put your left hand on your left leg to
support yourself (fig.22). Curl the dumb-bell
up towards your shoulder, making sure that
your right arm is tight against your leg
(fig.23).

Crunch (abs)

Lie on the floor with your knees bent and your

calves resting on an exercise bench, with your
arms folded across your chest (fig.24).
Keeping your head tucked in close to your
chest, curl your body up towards your legs
until your shoulders lift 5 to 6 inches off the
floor (fig.25). Hold, and then return to the
start position. 15 reps, and aim for 3 sets.

Superman (back)

Lie face down, with your legs and arms

stretched out (fig.26). As one smooth
movement, lift your arms and legs up into the
"Superman" position (fig.27). Hold, then
return to the start position.