Dumbbells are light and safe-too-use free weight training equipment. Available in various weights, they can be used in the home in various movements to target various muscle groups. From the beginner weight trainer to the professional body builder, dumbbells are popular weights of choice. They are effective in stabilizing the muscles, reduce the risk of injuries, and improve over all posture. As opposed to weight machines, dumbbells are flexible and allow you to perform a wide range of movements.

Dumbbell Exercises for the Chest

Flat dumbbell press. Lie down flat on a bench and hold the dumbbells directly above your chest. With arms extended and your palms facing the direction of your feet, slowly lower the weights to your chest then press the dumbbells back to starting position. Repeat the steps.

Incline dumbbell press. The procedure is similar to the flat dumbbell press except that you must adjust the incline of the weight lifting bench to an angle of between 30 degrees and 45 degrees.

Lateral raises. Stand upright with your shoulders apart and knees slightly bent. Hold the weights at your sides. Slightly bend your elbows and raise the weights out on both sides, keeping the elbows slightly bent. Once both your arms are directly parallel to the floor, slowly return the dumbbells to starting position and repeat.

Dumbbell Exercises for the Biceps

Hammer curls. Stand straight holding a dumbbell on either side. Make sure your palms are turned inwards. Curl the weights up without moving your shoulder and your elbows locked. The exercise can be done with one or two arms at a time.

Preacher curls. Set the weight lifting bench at around 45 degrees. Standing behind the bench, hold a dumbbell and rest the back of your upper arm on the back rest. Your arm should be extended at its full length. Curl the weight up towards your face while keeping the back of your upper arm firmly positioned against the back rest.

Dumbbell Exercises for the Back

Dead lifts. Do the starting position for the lateral raises. With your lower back, bend slowly so that the weights are headed down your legs. Keep your back flat and the lower back slightly arched inwardly, not rounded. Keep your head up. Go only as low as you can and then use the lower back again to stand upright.

There are also dumbbell exercises for the triceps, the calves, and the legs. Just always remember to do warm-ups and some stretching exercises before you work out. Start light and slowly go for heavier weights as you find more ease in performing the same exercises and a fixed number of repetitions. You might want the presence of a spotter each time you do workouts so you would have someone watch the lifts and intervene when you need help. Set the dumbbells down carefully after you are done using them.

Exercise takes a lot of work and effort. The right weight room equipment is vital to the success of your endeavor and promotion of your health.  So before you engage in purchasing any exercise equipments, do your research first as these can make or break you. For more about exercise tips and information, visit http://weightroomequipment.net/