The most obvious use is for the biceps. To do the bicep curl correctly stand with your feet shoulder width apart. Take a weight in each hand with your thumbs facing forwards. As you raise your arm turn it so that your thumb points out to the side. Drop your arm back to the starting position slowly and do the same with the other arm. This is the best way to work the bicep as it isolates the muscle.

If you want to target the shoulder muscles you should perform the overhead press. Begin holding two dumbbells at shoulder height with your thumbs pointing at your shoulders. Push both weights up at the same time in a controlled movement. Doing this in a fast jerky movement will damage the elbow joints. Lower your arms and repeat. You can do this sitting or standing. This targets every shoulder muscle and also the back of the arms.

To really work the back of the arms try the triceps extension. Take one dumbbell and sit in a chair or bench. Lift the weight with both hands above your head. To work these muscles drop the weight and then straighten your arms again. As always do this slowly and control the movement. If performed correctly you will feel the burn through the arms.

To work the chest try the front raise. Begin standing and with a weight in each hand, palms facing inwards. Keep the arms straight and raise them until they are horizontal to the floor. Lower and repeat in a controlled motion. This is a great exercise for the upper chest and the front of the shoulders.

You can also use dumbbells for a lower body workout. Doing squats with them is a good all over workout for your back and legs. When doing squats always keep your back straight. You start by holding the weights and resting them on your shoulders. Now bend your knees until your thighs are level with the ground and push back up. Do this slowly for the best results.

If you are new to weight lifting start with low weights to prevent an injury. You can then increase the weight to whatever feels comfortable. In general you should be able to do at least 8 repetitions of each exercise. Once you can do more than 10 you should raise the weight.

Learn more about Dumbbell Weights. Stop by Darryl Jones’s site where you can find out all about the Top 5 Dumbbell Workouts and what they can do for you.