Chest Press – On a bench lay flat. Now take a dumbbell in your each arm. Start with the dumbbells alongside your chest and your palms facing slightly near you. Now push the dumbbells in the direction of the ceiling and twist the dumbbells a little such that the left head of your right dumbbell and the right head of your left dumbbell are touching almost. Now bring back the dumbbells to their beginning position.

Bent Over Row – With feet shoulder stand width apart, and back making an angle of 135* from the floor. Now slightly bend your knees keeping your head facing straight hold the dumbbells under your body with your arms extended. Next bring the dumbbells near your stomach and squeeze your back muscles. Return to the starting position.

Squat – Take two dumbbells and stand with slightly wider width than the shoulders. Now position each dumbbell on your shoulder with elbow bent facing front. You should note that your upper arms must be parallel to the floor. Now crouch down while keeping your heels flat. One excellent method to crouch is to pretend like you are sitting on a chair. Now try to bend with your hips before your knees and don’t let your knees go past your toes.

Dumbbell Exercises to Develop Your Biceps

Dumbbell Curls – It is one of the simplest exercises that can be performed with dumbbells. Take a dumbbell in each hand and stand straight. Let your palms face front and now lift the dumbbells only bending your arm at the elbows. You may curl each arm alternatively. Do this routine everyday not swinging your hands. Perform 3 sets with around 8 – 10 reps per set and raise the weight of the dumbbells progressively.

Concentration Curls – Sit on one edge of a bench and bend down keeping a dumbbell in one of your hand. Slightly open your legs and let your elbow rest on the matching knee or thigh. While you rest the other arm on the thigh or knee, curl the dumbbell at the elbow. The routine must be done with no jerks.

Hammer Curls – It is same as the regular dumbbell routine but having one exception. Here in Hammer Curls your palms must face each other. The routine is a little hard than regular curls. So you need to accustom with the weights as your wrists will be under a lot of pressure during this routine. Never straighten your elbows totally whenever you lower the dumbbells.

Incline Bicep Curls – For this routine you need an incline bench and need to lie down on it with a dumbbell in each hand. This routine may look similar as regular dumbbell curls but it is more challenging and interesting. Lift the dumbbells up to your shoulders and lower them again. By this routine you will develop your bicep muscles very quickly.

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