Dumbell Workout Guide

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.

Please Note: The information presented herein is given in good faith and is to the best of our knowledge accurate. However, anyone using the information in any way does so entirely at their own risk. Optima Fitness cannot accept any responsibility for any damage or injury incurred as a result of using this information.

If you are in any doubt about your health or fitness you should visit your doctor and advise them of your intentions. Remember, by starting exercise you are making a long term commitment to your health and well being. Taking time to prepare yourself, and seeking advice before commencing, will ensure you gain the maximum of benefit and enjoyment from your exercise.