Category Bodybuilding

A Quick History of the Russian Kettlebell

For something that looks very unremarkable, Kettlebells have a very interesting history behind them. One of their very first uses was as a measuring or weighing device in Russia, way back in the 1700s.

Girya is the Russian word for Kettlebells. A Russian Kettlebell, or girya, weighed 35 pounds and this weight was called a pood. Since there were no modern weighing scales at the time with which to find out how much certain kinds of produce weighed, what farmers did was to put their produce on the primitive scales which were then in use, and weigh their crops or produce against the girya’s pood.

Get in Shape by Goofing Off with a Kettlebell Weight

The unusual shape of the girya could have proved too interesting to Russians who were living in those times, and they probably started goofing around in-between crop weigh-ins and began to play with the giryas, passing them around like the strangely shaped balls that they were, or simply swinging them this way and that to pass the time.

As they did those fun-filled goofing-off moves with the Russian Kettlebell, they probably started to notice after a couple of weeks or so, that their bodies were becoming more and more developed, meaning they had gained more muscle and lost a great deal of fat.

Now, it’s likely that those guys were not fit to begin with, because they didn’t dance the Russian squat dance that much. You know, that dance where the dancers would cross their arms, squat, and kick out one leg and then another, alternately throwing their arms open and crossing them again as they kicked, faster and faster, on and on and on.

Pardon me; I got dizzy there for a second.

Okay, that squat dance is one excessively frenzied dance which could probably melt off all the last ounce of fat even from a grizzly bear that’s fresh from hibernating… if the bear had been so inclined to dance like that after it woke up.

But, anyway… when word got out that the giryas were making everyone who swung them look really sexy, even without Russian squat dancing… well… what do you expect happened next?

Word Spread about Russian Kettlebell Weights

Of course, every Boris, Ivan, Semyon, and Vasily who needed to become toned and healthy soon wanted to get into the act and swing a Russian Kettlebell to Kingdom come, or at least until they got fit, whichever came first (since we’re all still here on earth, it’s obvious that they got fit first).

Kettlebell Weights for a Balanced Physique

So, there they were, those Russians oozing with sex appeal, lean and muscled in all the right places. They were not walking around with oversized biceps and very narrow waists and hips; the kind that only look good to judges of Mr. Universe competitions. The ones that are otherwise undesirable for doing the routine heavy chores of life such as moving boxes and heavy furniture around.

They also didn’t have thin, nearly birdlike legs that didn’t go well (and never will) with a highly muscled torso. What they had was a balanced physique. Using a Russian Kettlebell gave them the kind of lean and strong body that they desired, and which you also do.

So, it’s true, we really shouldn’t judge a Kettlebell by how weird it looks. The beauty of the Kettlebell lies within it, and its beauty is equivalent to its ability to bring out the best in every Kettlebell user by the sheer power inherent in its design.

Russian Kettlebells and the World

One other advantage of using Kettlebell weights for fitness workouts is the fact that Kettlebell sets can be used by people of varying body types, ages, and physical conditions. For example, there are some exercises or workout routines which are not advisable for pregnant women. But there are pregnant women who have done their fitness regimens using Kettlebell weights, and experienced no untoward risks to their babies, or to themselves.

In fact, Sarah Lurie, owner and founder of Iron Core Kettlebell Strength and Conditioning has gone on record that she used Kettlebells during her first pregnancy, and continued to use them too, to eliminate the excess pounds she gained while pregnant.

She did the same thing during her second pregnancy, and according to her, the rewards of exercising with Kettlebells have been numerous. For one thing, she didn’t experience the kind of back pains which were ordinarily felt by most pregnant women. What’s more, she was energetic, she felt strong, and she had her mobility and flexibility enhanced, as well.

So, Kettlebells are not just for Boris and his comrades. It’s clear that Tom, Dick, Harry, Jane, Ashley, Maria, Rolando, Inga, Siegfried, Hachiro, Keiko, and just about whoever, wherever, who needs to become fit and energetic can make use of Kettlebells for those purposes.

But of course, to be doubly sure that you won’t experience any undue effects, it’s always safest to get medical clearance first, most of all when you have a special physical condition that could prohibit any kind of strenuous activity on your part.

The Sheer Power in Kettlebell Weights

Let’s move on to Kettlebell weights and Kettlebell sets. Determining just how heavy the Kettlebell that you will use should be, can be an intimidating experience, if you have no idea about the differences between what Kettlebell weights and Kettlebell sets are recommended for the use of men and women.

Now, before anyone becomes upset – no one is being sexist here. It’s just that the anatomy of women and men are really different from each other. That’s one major reason right there that men and women would truly be better off using weights that are more in sync with whom they are.

Kettlebell Weights for Men

For example, male Kettlebell beginners would do well to start off with anywhere from 10 kgs to 20 kgs. This may not sound like much, but remember that Kettlebells are unlike other weightlifting equipment such as barbells and dumbbells, or even a home gym that features the use of weights for bench presses and other muscle building exercises.

Kettlebell Weights for Women

For female Kettlebell beginners, anywhere between 5 kgs to 10 kgs would do, initially. Kettlebells are relatively cheap, compared to other exercise equipment, so it won’t hurt to be prudent at the start. You can always up the ante, so to speak, when the time is right.

The key is to try out the Kettlebell weights first, to see what feels “right” to you. Remember that you need to ease into using Kettlebell weights. Don’t overtax yourself. At the same time, if you can clearly lift more than the minimum weight recommended, then you should so that you won’t be wasting your exercise opportunities.

As for the type to use, you basically have three types to choose from:

The standard Russian Kettlebell, which increases in size as its weight increases. This type is made of cast iron.

The pro-grade Kettlebell, which is made out of hollow steel, makes no difference in size because the weight of this type is all that changes, the size doesn’t change. This is more expensive than a Russian Kettlebell.

There are also adjustable Kettlebells, which is a relatively new type of Kettlebell. Think of X-men when you think of an adjustable Kettlebell. It’s a mutant. Of course, it’s a matter of opinion but if you search online, you’ll see that the adjustable Kettlebell isn’t really that highly desired among enthusiasts.

An adjustable Kettlebell features weight plates that can be added to or deducted from, depending on how much Kettlebell weights you intend to use. The plates can be noisy, and the handles can get smashed when they are dropped accidentally.

Before Buying a Kettlebell Set

Before buying, ask yourself what’s your primary consideration; price or quality? If you say both, then get a Kettlebell set to have more freedom in mixing-and-matching your Kettlebells. When you start out, stay within the same brand, model or look because, well, neat and uniform is just nicer.

If you’re simply starting out on a tight budget, get a standard Kettlebell first, and practice with it. As you become adept at handling Kettlebells and know it’s something you want to make a lifetime habit out of then you’ll be in a better position to consider upgrading to a Kettlebell set that has more choices.

In the next article, “Getting into the Swing of Your Kettlebell”, I’ll work on giving you some good information on doing Kettlebell workout routines. After that we’ll get on with doing the actual exercises using Kettlebell weights you decided was right for you. And if you haven’t done so already, go to the top of MyFitnessNut.com and get the 22 Kettlebell videos that come with the My Fitness Nut Newsletter.

Read Along and Enter Kettlebell Heaven

Now that you’re in the proper frame of mind, let’s enter Kettlebell heaven, where many old school methods and ideas concerning fitness, fat burning, and muscle building get shoved out of the window.

For real. For good.

Kettlebell training is innovative. As was earlier mentioned in the Introduction of this training guide, a Kettlebell workout is focused on making the best use of time to strengthen your muscles and bones, firm up your core, and give your cardiovascular system a thorough boost.

One of the best parts of such training is that you can achieve your goals by working out with Kettlebells in only twenty to thirty minutes, at least three to four times a week.

When you’ve already got the hang of Kettlebell swings, Kettlebell snatches, and Kettlebell squats, you’ll probably want to go through your exercise routines for the whole week, but that’s another story altogether, and will be discussed in another chapter.

Anyway, when you choose to get fit through Kettlebell exercises, there’ll be no more huffing and puffing like the Big Bad Wolf on the treadmill for one hour or more, just to reach the best metabolic rate sufficient to burn calories.

When Doing Kettlebell Training There Will be No More…

No more pumping your legs up and down over and over on a stationary bike, as if you were trying to cycle your way to and through China.

No more dreading the weights that you’ll have to lift, worrying that you’ll need to make the weights go heavier and heavier until failure, because if you don’t add to the weights as your sessions go by, you’ll just be wasting your time.

No more of those aggravating concerns. Instead, you will be doing twenty to thirty minutes of a power workout – then that’s it!

Twenty to thirty minutes 3-4 times a week; think about it.

That’s about the time it would ordinarily take you to watch your favorite sitcom, assuming you can stand watching even the advertisements, while your life as a couch potato silently scrolls on by in the background.

When you decide to train with Kettlebells, you’ll be able to make one of the best uses of twenty to thirty minutes of your life and each day that you pick up a Kettlebell you’ll repeat that.

We call working out with Kettlebells as Kettlebell heaven because Kettlebell training involves getting into a determined but relaxed state of mind in order to reach your ideal physical fulfillment.

Solid Kettlebell Training Benefits

Now, we already know in a general sense that a Kettlebell is really advantageous for us. We know that working out with a Kettlebell is great because it combines both weight training and cardio. But are there any other advantages?

What are the other Kettlebell benefits that we can look forward to?

Kettlebell training can ensure that you won’t need to shell out exorbitant amounts of money to buy gym equipment that in all probability will be sold second hand for cheap or just moulder away, collecting dust and rusting silently in a corner of your home before collapsing into a pile of junk.

This will never happen with Kettlebells for the simple reason that they are cheap!

Besides, when starting out, you will only most likely need to buy one Kettlebell. You read that right. Just one initially and it’s good, because they don’t come in matching pairs, unlike noisy lovebirds that always do. (Note that a Kettlebell is quiet and all it thinks about is how to get you fit chop-chop!)

It’s your choice whether to buy different Kettlebell weights immediately (this will be discussed in the next article), or to go slow and buy one at a time.

Kettlebell benefits include exercising your mental muscles, as well as your physical ones, because while working out with Kettlebells, your mind will be busy thinking of ways to keep the workout safe and efficient for you.

You’ll understand this better when you first get hold of a Kettlebell. When you are new to it, you’ll most likely be caught off-guard when you try to swing it for the first time: What the heck, does this funny looking iron thing have a mind of its own? Is it trying to make me turn left even if I’m trying to swing right?

Don’t worry! First of all, Kettlebell exercises don’t require Mensa membership. They’re not that hard to do.

Second, the 22 demonstration videos that accompany this guide will show you the exact moves you need to do, the exact form that you need to adopt, and the techniques that would lead you to achieve your fitness and health and wellness goals, so, it’s all good!

Kettlebell Training Works 8 Major Muscle Groups

Kettlebell training will maximize the use of all of your eight major muscle groups instead of just one isolated muscle per session. Imagine your abs working harmoniously with your back, your shoulders, your arms, your chest, your calves, and your thighs, and even your butt!

That’s the Kettlebell Benefits We’re Talking About

Yes, Kettlebell benefits also include enabling your butt to finally take center stage with your abs at the same time! No longer will you worry about the indignity of having ripped abs in front, but a sagging or flat butt at the back.

Think of yourself looking gorgeous in a body-hugging tee, and even more gorgeous in a well-fitting pair of jeans that proudly show off a well-developed butt! Cheers for Kettlebells!

Loving those Kettlebell benefits yet? There’s more!

When you regularly work out with Kettlebells for about a month to a month and a half, you’ll be able to train your body how to properly move and this will go a long way to help you handle basic, functional movements in your daily life.

If you’re the type who frequently (by accident) bumps into objects that you encounter or pass by, or if you find yourself unable to carry bags of groceries without feeling worn out, then training with a Kettlebell benefits you because you will be able to build up strength, coordination, flexibility, and balance.

Go Solo or Get a Trainer with Kettlebell Certification?

The inherent beauty of Kettlebell training is that you can have a choice of training solo, or getting a trainer who has passed a Kettlebell certification program.

When you have access to training or instructional videos, like the ones provided as accompaniments to this guide, then it is possible to begin training on your own. The basic information that you would need to get started is covered in the articles that follow while the videos demonstrate how to do the exercises, paying particular attention to correct technique and form.

When you start having an interest in more advanced moves, then it could be a good idea to think about getting the services of a professional instructor who has gone through a Kettlebell certification program.

A Kettlebell certification program qualifies the trainer to give professional-level training. There are numerous Kettlebell instructor training courses that can be availed of, to eventually acquire Kettlebell certification. This certification is proof that an instructor has gained expertise and is qualified to provide new Kettlebell students and or enthusiasts with the kind of training that can help them in working towards athletic level conditioning.

In the next article I’ll talk a little bit about the origin of Kettlebells and different types of there are. If you already have a Kettlebell or set of and are happy, you can blow past this next article titled “The Kettlebell Saga: From Farmers to Fitness Nuts” or read it for entertainment and some good information. After that, we’ll move on to Kettlebell training workout routines and begin reaping the benefits we’ve been talking about here. Isn’t it time to start getting your own little piece of Kettlebell Heaven?

Get Rid of Body Fat and Pump Up Your Muscles with Kettlebell Exercises

If everyone who uses a Kettlebell – trainers, fitness champions, celebrities, pro athletes, and even Kettlebell workout neophytes – ever got together, their sheer number would motivate anyone to try Kettlebell exercises and eventually become a Kettlebell devotee.

Whoa, Nelly! A devotee? Isn’t that claiming a bit too much?

No, it isn’t. In fact, Kettlebell devotees do exist, and are found in various parts of the world, from all walks of life.

Many who perform Kettlebell exercises look back on the day they first discovered the beauty of doing a Kettlebell workout, and pat themselves on the back knowing fully well that they deserve to congratulate themselves for making a good choice. They made the smart decision to use an effective fitness tool that can trim the fat and pump up muscles in just one go.

Why Kettlebells Rule

Okay, let’s admit it this early. Kettlebells, those homely looking things, will never win a contest for best-looking exercise and fitness equipment. They’re relatively small, squat, and dumpy, compared to those buff-looking barbells and sexy dumbbells.

They’re not as slick as the slim and proud-standing treadmills, not as imposing as the mufti-functional home gym machines, and definitely not as cool looking as the ellipticals, bikes, and rowers.

They’re not even as imaginative as the good ole’ trampolines that call to mind those carefree childhood days when it was great fun to jump up and down on the trampolines, going higher and higher, scaring the heck out of ourselves, and nearly giving granny or mom a coronary.

So, all that being said…

What’s So Great About Kettlebell Exercises?

Plenty!

As far as looks are concerned, Kettlebells may not be impressive – imagine handles on a cannonball or maybe a medium sized round handbag made of cast iron – but when it comes to performance, a Kettlebell can, and will, blow your socks off.

Kettlebells Combine Cardio and Weight Training

Sure, sure, treadmills give you an awesome cardiovascular workout, but have you ever tried lifting a treadmill to develop muscular strength?

As for weightlifting equipment, of course they build up your muscles, but in all probability, you’d have to go pump while running around (see the MyFitnessNut.com logo) like a frenzied Tasmanian Devil on steroids, if you even want to simply approximate the cardio benefits that come from doing a Kettlebell workout.

It’s a no-brainer. Why have separate cardiovascular and weight training workouts, when doing Kettlebell exercises can give you the benefits of both in the same exact workout routine?

A Kettlebell is like a maestro skillfully leading an orchestra that is made up of your core, your back, your legs, and your arms.

Like the fitness virtuosos that they are, Kettlebells coordinate your body’s major muscles during your workout, increasing your metabolic process, burning fat even as you build muscle strength.

Awesome is too tame a word for getting such advantages through the use of only one in-expensive fitness tool.

Dumbbell vs. Kettlebell Exercises

Dumbbells are great for spot toning, but if you want a total fat-blasting and muscle building workout for your body, it’s got to be a Kettlebell workout for you.

Visualize these words: Total… Body… Workout

That’s what this “Burn Body Fat Kettlebell Training Guide” gives you. Not just a promise, not just a hope, not just a possibility. This fitness guide shows you the reality that’s to come, that’s to happen in your life when you start doing, and going on with our Kettlebell exercises.

Remember, this guide comes complete with 22 instructional videos that will take away the mystery about how best to use Kettlebells in order to get:

• A healthy cardiovascular system
• A strong back that can withstand pressure
• Arms and legs that are sculpted
• Increased metabolism that’s fired up to levels which encourage weight loss to happen the natural way
• A healthy core that protects your vital organs reliably and efficiently; six pack abs.

Take a Cue From Arnie

Arnold Schwarzenegger, former action star, politician, businessman, and body builder, was a progressive thinker, an inspired visionary who saw the directions that life would go, way ahead of his time.

No, wait, this is serious. Really.

Okay, he might not have foreseen the way that controversies would dog his private and public life, but setting those matters aside, you’ll have to add that his dedication to keeping fit, and his determination to make bodybuilding – which used to be considered as a weird way for conceited men to show off their excessively developed muscles – a major part of mainstream physical fitness. Health and wellness was something that stood out in the 1960s to the 1970s.

Arnie started out with barbells and weight training, and the rest is history, as we all know it. He took care of his body, and his body took care of him, acting as his ticket to Hollywood, and opening doors that led to the worlds of politics and business.

Arnie had the right idea. Take it from him. Use the opportunities available to you and sculpt and tone your body and make yourself stronger. If Arnie had his barbells, you have your Kettlebells.

Degrees of Engagement – Bodybuilding with a Kettlebell

As is the case with other bodybuilding exercises, a Kettlebell workout has degrees of engagement that you can gradually get into. No one’s expecting you to suddenly lift up a Kettlebell and start swinging it around like the way Thor mightily does it with Mjölnir, his devastating hammer. And no, you don’t have to buy a Thor costume or any kind of superhero outfit to use while working out… but, on second thought, if it gets you motivated, why not, eh?

Yep, no one’s expecting you to be the Kickass Kettlebell Kid of the Century…

But, you are expected to eventually understand the differences between technique and form, as well as appreciate why knowing such differences can lead you to your success.

You are expected to eventually learn how to enjoy the challenges that come your way, in the form of the 22 Kettlebell exercises that are clearly presented in the demonstration videos that accompany this guide.

And, you are expected to keep in mind the importance of knowing how to align your spine and keep your hips properly positioned as you do a Kettlebell workout.

Don’t forget: safety first!

So, are you ready to trim the fat and pump up your muscles? Great. Read through the rest of “Burn Body Fat Kettlebell Training Guide”, get access to all 22 Kettlebell Exercise Videos by subscribing to the My Fitness Nut Newsletter at the top of MyFitnessNut.com and then bring on the Kettlebells and let’s get started!

Tired of bodybuilding gimmicks that never produce muscle mass?

Tired of taking fat-burning supplements that never do anything but burn a hole in your pocket?

We’ve all been there and we know it can get very frustrating.

But all is not lost. In fact, we have just the solution for you!

Our time-tested bodybuilding system is designed to help you build powerful muscles with the use of highly effective dumbbell exercises. And that’s not all. We’re also including 52 instructional videos to go with this system to ensure that you have all the know-how you need to achieve your goal.

Yes, you read that right! 52 instructional videos yours for the taking to help you attain the sculpted body that you have always wanted!

The excuses of not having enough time, of not knowing where to begin, of not being sure about which of your muscle groups should be targetted – these questions are now irrelevant. With this bodybuilding system, you’ll not only create time for your workouts, you’ll also be guided through every major aspect of the workouts.

The enclosed article set gives you a very clear idea of what muscles groups to target and how to target them to get optimum results. And this is just the dumbbell exercise articles we’re talking about. If you include the 52 dumbbell workout videos, you get a complete package that’s capable of helping you achieve the body you only dreamed about. The dumbbell exercise videos give you visual demonstrations and instruction of the exercises.

Imagine having a personal trainer at your command – one that will pause, repeat, stop, and forward instructions tirelessly and endlessly all depending on your needs!

The 52 intensive instructional videos not only demonstrate as a whole each of the dumbbell exercises included in these articles, they also give you step-by-step instructions on how you should do every single one of the dumbbell exercises, in crisp and clear audio and video.

There are dumbbell exercises for the most special parts of your body that get exposed to the scrutiny of the world such as your arms, back, and legs. And when you follow these exercises to a T, you’ll never be embarrassed about your body ever again.

Here’s a glimpse of how you’ll benefit from using this bodybuilding system:

Your Arms

Whether you prefer them lean and muscular, or bulky and muscular is your choice. You can choose how you want your arms to look by simply referring to your guide to see which relevant muscles to target, and then work away on them, following the instructions provided in your videos!

Your Back

Your back’s strength is a dead giveaway of the level of control you practice in your life. With our specifically created dumbbell exercises, you will have a strong and solid back in no time.

Your Chest

Get that barrel chest that looks as if it’s going to rip the front of your shirt apart! Strong arms always go best with a strong chest, so grab the opportunity to heighten the development of your chest with our muscle building plan!

Your Legs

Show off that wonderful pair of steady legs with rock hard muscles supporting your whole muscular frame with pride! Our dumbbell exercises for the legs will get your legs pumping hard and become firmer and stronger with each passing day!

Your Shoulders

Ever wanted to come up with a highly confident shrug that says you’re a definite hottie that knows what you want and won’t stand for any crap getting in the way? Our system will give you the opportunity to develop the very muscles in your shoulders that will make them stronger, firmer, and irresistible to look at!

Now’s Your Chance — Take It

Never before has the chance to take full and total control of your muscle building plan been made this available.

Why be content with only one singular bodybuilding workout when you can laser target your arms, back, chest, legs, and shoulders to maximize muscle development and build-up power where you want and need it the most?

Why limit yourself only to focusing on just a section of your body, and neglect the rest when you can combine the specific dumbbell exercises that you want to use to convert your body form into a powerful muscular precision sculpted machine?

Remember, it’s not just a set of instructional articles and it’s not just a set of videos!

When you put it together, it’s a complete bodybuilding dumbbell workout guide created to satisfy your need for getting the kind of strong, healthy, and fit body that you want. So, don’t let get anything get in the way of achieving your dream body because you can do it using this step-by-step process.

Can you do this workout? YES!

Will it help you achieve your fitness goal? Absolutely!

Will you do it?

When?

Here and now is where you’ll be able to get a complete dumbbell muscle building workout system that will teach you everything you need to achieve your goal. It comes with 52 intensive dumbbell workout videos that you will want to watch, follow along with and replay over and over again until you have them committed to memory.

Don’t pass up on this opportunity. Don’t doubt your ability to build fantastic muscles in all the right places. Start using the “Ultimate Dumbbell Training Guide”, subscribe to the My Fitness Nut Newsletter at the top of http://MyFitnessNut.com to get all 52 dumbbell exercise videos and start using them along with the guide now. It may very well be one of the best investments you’ll ever make in yourself. Others will likely agree.

Setting Up Your Dumbbell Workout Program

As promised in the first article in this series of our dumbbell workout program, we’ll have covered enough material showcasing the best dumbbell exercise program for building muscle mass that you’ve ever seen.

Well, up to this point, it’s the best we’ve ever seen anyway.

So, after going through all the dumbbell exercises, it’s time to take stock of some of the points we’ve discussed and then outline the tools to help you put together your own dumbbell workout plan.

These key points are the reasons that you should get fit and buff through a dumbbell workout program of your own:

1. Appreciate life more.
2. Enjoy doing activities that you would not otherwise be able to do.
3. Avoid getting weighed down by vague aches and pains, which only cause you to worry. (Remember that when you are unfit, you are open to becoming a victim of dangerous diseases)
4. Have more opportunities for interacting with people who enjoy being around others like you.
5. Gain more self-confidence, enabling you to do your job better.
6. Give the impression that you are able to easily do things that other people can’t do as well (read: wake up feeling great, chase and bring down muggers, save people from dangerous or risky situations), therefore, bad elements will be wary of you while good people will appreciate your presence because it makes them feel more secure.

Clearly, reaching for the ideal body build and proportion is not about vanity alone, it’s more about having a better quality of life.

Our dumbbell exercises are progressive, so that means you should start small, then go towards doing more challenging workouts. The more you workout, the more fit and healthy you get!

More details and further instructions about the various dumbbell exercises are given on our dumbbell exercise videos so don’t forget to watch them before attempting to do any of the exercises we’ve talked about.

All right, we’re done with what we’ve set out to do here. Now it’s your turn.

You have two options here. You could just bookmark these articles in your computer and forget about them or you or you rise to the challenge and give yourself a complete muscle makeover.

1. Read Instructional Articles Below
2. Watch “The Dumbbell Series” Videos Below That
3. Start Your Dumbbell Workout Routine

• Dumbbell Arm Exercises
• Dumbbell Back Exercises
• Dumbbell Chest Exercises
• Dumbbell Leg Exercises
• Dumbbell Shoulder Exercises

Take some time to browse through these articles so that you’ll be equipped with the knowledge to perform these exercises in the most effective way we possibly can. However, never do anything that you are not completely certain about.

The ball’s in your court now. Go to MyFitnessNut.com and subscribe to the free My Fitness Nut Newsletter and for a limited time get the full set of “Muscle Building Videos: The Dumbbell Series” included with your free subscription then watch them (most less than a minute), review the above articles and get started with your own personalized dumbbell workout routine.

Dumbbell Shoulder Exercises – What to Do to Get “Adorable” Deltoids

Time and time again, dumbbells have been proven to be the perfect shoulder builders combined with perfect posture. Dumbbell shoulder exercises help you develop the adorable v-shaped physique of a professional swimmer, even without going near the pool!

Before we go on to the development your deltoids or delts, aka your shoulders, here are some important facts to know about the parts of your delts:

• Anterior deltoid – this is the front head of the shoulder, the main muscle that rotates the arms inwards. This muscle is used in doing bench press, and other forms of chest training, and also helps to stimulate biceps and triceps exercises. Bodybuilders tend to overdevelop this muscle causing muscular imbalance, injury, and posture awkwardness. And we’re here to try to help you avoid that.
• Medial deltoid – this is the side head of the shoulder, the abduct part of your arm that puts the arms out from the mid-line of the body. This muscle, if developed properly, brings width to your upper body.
• Posterior deltoid – this is the back side of the shoulders, responsible for extending and rotating the arms outwards. This muscle is important in back exercises such as chin ups, pull ups, rows and so much more.

Pre-Exercise Reminders Before Starting Your Dumbbell Shoulder Exercises

Perform each of the dumbbell exercises in a slow, paced, and controlled manner to ensure that your muscles are developed without the risk of injury. It’s recommended to do at least a light aerobic exercise or stretching before touching your dumbbells. It will increase your heart rate, while preparing your body for a good dumbbell workout. Doing so also helps you to avoid cramps.

After your workout regime, do not forget to stretch your targeted muscles to prevent being sore and aching all over.

Posture and proper form could mean the success or failure of your workout. As much as possible, maintain proper form because falling into the wrong form could expose you to the risk of injury.

For some exercises, lifting more than you should could cause an injury. Try to feel the weights first and write them down to remember, as there will be different variations in weights according to each exercise.

Almost every arm exercise affects the shoulder muscles at some point or degree. When you try to isolate the shoulders, other exercises might have put some strain on them already. It’s important to know that balancing your workout with a well thought of plan could engage your muscle groups evenly without exposing you to the risk of pulled muscles, or more painful injuries.

Doing Dumbbell Shoulder Exercises

• Shoulder dumbbell press – the shoulder dumbbell press develops the entire shoulder muscle group. This greater freedom of movement also increases shoulder muscle activation and can also be very useful for people with shoulder injuries, since the dumbells are not as stressful on the shoulder joints.

Demonstration of a Dumbbell Shoulder Press:

• Dumbbell push press – when you want stronger shoulders, then the dumbbell push press is perfect for you. It allows you to lift heavier weights with very low risk of injury. Using a dumbbell push press gives the advantage of having your legs provide the push through, reducing strains that can be felt on the shoulders. This exercise targets your shoulders, different parts of your triceps and thighs.
• Dumbbell lateral raise – a dumbbell lateral raise was developed for one thing only, and that’s isolating the middle of the shoulder to enhance shoulder strength and gain muscle mass overall. To build more size and tone, try to limit the movement so that the muscles will be under constant tension throughout the whole set. Lateral raises target the medial deltoid – the muscle which is in the middle of the 3 shoulder muscles. This exercise will give you the V-Shape form, much like those of professional swimmers.
• Dumbbell front raise – the dumbbell front raise works muscles in your shoulders, targeting the deltoid specifically. Considered a beginners’ exercise, but also used by veteran bodybuilders. This is an exercise where you don’t have to worry much about using much weight, as lifting more than you should could mean a muscle injury that could affect your whole exercise routine. Take your choice about doing the shoulder exercise at the same time or alternatively; focusing on each arm rather than both. In doing an alternate arm variation, it should be noted that once you’ve finished performing the first arm raise, the next arm should follow, and so on.

Demonstration of a Dumbbell Front Raise:

• Dumbbell overhead press – overall, the benefit of the dumbbell overhead press is to allow greater range of motion or more movement compared to using a barbell. In other words, you will gain more muscle mass. Usually, it’s done while seated, allowing you to use your core muscles and lower body to lift heavier weights. You’ll also get more triceps involvement as secondary muscle training. A good choice for lifters, including beginners and hardcore bodybuilders.

How Much Exercising Should You Do?

You can combine all the said exercises or keep it to a minimum of about two (exercises that will give you the most advantage at the top) if you are on a fast track, for about 30 minutes a day or so. Your muscles require rest and time to develop and relax so it’s best if you create a routine which would incorporate this relaxation time.

Don’t forget, doing selective exercises fast will not gain you anything. Remember to keep your composure and maintain a slow pace while performing the exercise you’ve chosen.

Your Delts are Priceless

The shoulders are the most widely used muscles in working out. In fact, you use them in almost every aspect of your workout regime. So in essence, your shoulders or deltoids are priceless. They are packed with a capability of 360 degrees rotation power. But overusing them can lead to weakness or injury, rendering you unable to perform other exercises.

However, if you keep a steady workout regime, you’ll be able to fully utilize your shoulder strength and work on every part of your upper body.

The fun starts when you actually start seeing your shoulder muscles develop and take shape. Ladies love it, guys envy it. Just remember that like everything involved in building muscle mass, it takes time to develop your shoulder muscles. The key is to persevere with the most effective dumbbell shoulder exercises that you can learn.

Eventually you’ll feel more confident with a wider shoulder and a wider look through these dumbbell shoulder exercises; stronger legs through the dumbbell leg exercises; a more steady back through the dumbbell back exercises; a pumped up chest with dumbbell chest exercises and of course, with your chiseled arms gained from the dumbbell arm exercises. In the end, you’ll be thankful you didn’t stop your dumbbell workout and are now able to start witnessing your new look and feel.

Before you begin doing your dumbbell shoulder exercises, go to the top of MyFitnessNut.com and subscribe to the My Fitness Nut Newsletter. When you do, you’ll get a full set of videos demonstrating 52 different dumbbell exercises that you can use to learn from and follow along with.

Doing Dumbbell Leg Exercises Because Strong, Shapely Legs are Sexy

After going through our dumbbell chest exercises in the previous article it’s time for us to talk about dumbbell leg exercises and what these exercises can do for the lower part of your body.

Do you remember the Hollywood action star Jean Claude Van Damme? You know, the “Muscles from Brussels” who used to be a ballet dancer too? (Yes, strange things happen in this universe). Van Damme’s a great proponent of working out and obviously, to get the kind of leg power that he has which propelled him to fame and fortune, he must be.

The dumbbell leg exercises we recommend for you are not meant to turn you into another Van Damme, of course (although if and when it happens, it happens).

What it will do is to target your upper, lower and inner thigh muscles, as well as your calves or calf muscles.

Leg exercises are important because the sad fact is that bodybuilders tend to focus mostly on their upper body, forgetting the lower part of their body, and this has the effect of making them look like Johnny Bravo. So, unless Johnny Bravo is your ideal, better start working on those leg muscles pronto!

Dumbbell Leg Exercises – Challenging But Fun

Leg workouts at home can be quite challenging. You’ll hear everywhere that using barbells for squats and other leg exercises are difficult to do at home, or even next to impossible. Well, we’re here to tell you that it is NOT impossible. On the contrary, you might even find it quite easy, and have fun doing it at the same time.

Before doing dumbbell exercises, remember to stretch your targeted muscles to avoid cramps. Directly after working out, do the same routine to lessen the sore and tightness, to loosen up that heavy feeling.

You must remember that doing leg exercises using dumbbells needs a lot of concentration and energy. Always maintain good posture; straighten your back, and brace your core.

Give your legs a rest for about 4-5 days before using them again for another workout routine. Quality is better than quantity. Don’t train to failure, do your best to maintain your posture, if it starts deteriorating, meaning if you feel like you’re turning into a camel with several people on top of you, stop, get some rest, and resume only when you’re feeling much better.

Only add weight to each of you dumbbell leg exercises when you feel that you are able to perform more. Forcing yourself might risk injury, thereby affecting your overall dumbbell workout.

Doing the Dumbbell Leg Exercises

Here are our recommended dumbbell leg exercises, and a brief on why these are great to do for your muscle mass building program:

• Dumbbell deadlift – the dumbbell deadlift has been, for years, the most feared exercise for casual and expert bodybuilders (depending of course on how heavy the weight being lifted is). Curiously, it has also been praised for being efficient in developing your strength and in excellently building mass. To do this exercise, all you would need are a pair of dumbbells and clear space. The dumbbell deadlift targets the hamstrings. Other muscles called into action with this leg exercise are the inner thigh, the glutes or the rear of the hips (less glamorously aka as the butt), the upper and middle back, the upper shoulder, the waist or abs, the obliques or the sides of the waist.

• Dumbbell split squats – dumbbell split squats are a cross between the squats and the lunges, meaning, you have one foot forward of the other to do split squats instead of having both feet parallel while doing squats. The exercise specifically targets your quadriceps and evenly activates about every other muscle in your lower body like the hamstring on the front and the back of the thighs, and of course, the gluteus maximus (yes, it’s still your butt).

• Dumbbell squats – dumbbell squats may look like a beginner’s exercise, this is true, but its efficiency has proven itself otherwise, particularly in developing the quadriceps muscles of the thigh, the calves, the lower back, the hamstrings of the back of your legs, and again, the gluteus maximus. Since the weights are held on both sides of your body instead of up on the shoulders, it’s a easier to maintain your composure, meaning you’ll be able to finish your reps and sets with less of a chance of getting injured.

• Dumbbell lunges – dumbbell lunges are intermediate exercises that work several muscle groups at the same time. Using dumbbells for lunges greatly increases the benefits of getting a total lower-body workout, while requiring only a pair of dumbbells and a small area to work in. It’s very effective, and a great alternative to the standard leg machines, possibly even better. Dumbbell lunges target the transverse abdominus, medius and minimus, quadriceps, obliques, and the now famous gluteus maximus.

Working Towards Your Goal With Dumbbell Leg Exercises

Whether you’re a man or a woman, the goal is for your body to look good and be in great shape. You have a freehand in which exercise you want to do, but if you’re going to focus on your leg muscles you should limit yourself to only one or two days a week.

Mix up your dumbbell workouts and combine all the exercises above. You can even add in any of the 52 dumbbell exercises on video that you’ll receive when you subscribe to the My Fitness Nut Newsletter. See the top of MyFitnessNut.com for information.

Just remember not to do the said exercises to the point of failure, meaning don’t overexert yourself. Finish one exercise after another, rest, and then move on to the next one. As time goes on you’ll be able to master each exercise in terms of how to do it and maintain the proper posture to avoid risk of injury.

Dumbbell exercises for your legs do not only affect the lower part of your body. As you have read and will experience for yourself once you watch our exercise videos. They have a secondary effect on other muscle groups belonging to the upper part of your body.

Sheer Efficiency

The exercises above might seem hard to do, or to simple to do; depending on who’s going to do them, but in reality they’re really easy for everyone provided that the person exercising is focused on the goal.

These exercise that we recommend are excellent in terms of sheer efficiency. It could take a bit of time before you see results, but as soon as you’re noticing changes, expect yourself to become more active and interested in your muscle mass building routine.

A lot of professionals don’t really have the time to work out because of their busy schedules. But with a couple of dumbbells, whether these are adjustable, fixed-weight, or selectorized, you’ll be able to finish your workout in just 30 minutes at a time.

You won’t feel like you’re doing a dumbbell exercise once you start feeling that sweet burn in your thighs. Give it some time and you’ll see yourself smiling. Better yet, go for the whole dumbbell workout program, and get yourself in peak form, from head to foot!

Do These Dumbbell Chest Exercises to Get the Toned Buff Chest You’ve Always Wanted

People are creatures of habit that find comfort in doing rituals. All of us stick to at least one thing that we repeatedly do because we’re used to it. For example, when we want to develop our chest muscles, our first instinct would probably be to do bench presses and then barbell lifts. But there’s another more targeted way, and that’s through dumbbell chest exercises, in particular, those that target the chest.

Dumbbells give you the advantage of motion, flexibility, and of course a more symmetrical sculpted chest – since you’ll be using both of your arms, with the power coming from your chest to really level out the weights that you are lifting.

For beginners who have not yet mastered the proper posture of using a barbell, the exertion could force their bodies to contort without them noticing. This could be risky and could end up with you getting injured.

After we’re done with this article you should have fully understood the advantages of doing dumbbell workouts and will be better prepared to start reaping the rewards.

Tips that MUST be Followed When Doing Dumbbell Chest Exercises

Let’s start off by making sure that you understand that more weights does not necessarily mean more mass. Of course, we know that lifting heavier is better, but let’s not forget that lifting heavier weights without mastering the proper form is like baking a cake without knowing what the ingredients are.

Don’t listen to your ego, it’s not a numbers competition. You can bench less than your friend and yet have a sexier and a better looking sculpted chest.

Maintaining Proper Form While Doing Dumbbell Chest Exercises is Key

That’s right, proper form is the key. You can lift as much as you can, but without proper form, you’d just be wasting your time. Always remember to watch out if the other half of your body is giving way.

Get the power from muscle that’s targeted specifically by the workout that you are doing, and use only muscles, that’s secondarily targeted, for support.

Always keep your back on a natural “arch” so that you have a slight gap between the bench and your back, avoiding injury and unnecessary usage of power from other parts of your body.

We want to concentrate on the chest. Keep your core or the “abs/midsection” always tight to support your spine. This can be neglected often, especially by beginners. Keep in mind that we don’t want unnecessary back aches after a strenuous dumbbell workout.

Spotter or No Spotter With Dumbbell Chest Exercises?

Most of the exercises recommended here can be done without a spotter, but it doesn’t mean that you wouldn’t need one. It’s an entirely personal choice. When you have a friend available, it’s better to have him around to break the weights for you than you breaking your shoulders.

Let’s not get too excited about starting our routines by just pulling up the dumbbells straight away. You could risk injury just by doing this. Instead, gently place each dumbbell on the leg closest to it, and then do a leg lift to bring the dumbbells up.

If you should be on a lying position, start off by going on a sitting position, put the dumbbells on your legs, then gently go down on your back holding the dumbbells in sync, coming from your legs, as you lie down.

Make every rep count on a controlled slow pace. Feel the burn on each rep that you do. Going bouncy and fast on reps defeats the whole purpose; you’d be wasting precious energy and not get the effect you want. It also makes you prone to injury. So…feel the burn, go slow, and squeeze it.

Doing the Dumbbell Chest Exercises:

Here are some great dumbbell chest exercises from out Dumbbell Exercise Series that would give you excellent chest mass gain results while having fun at the same time. Check out the sample exercise videos for a quick demonstration of doing dumbbell chest exercises.

Dumbbell bench press – an excellent (or even better) alternative to doing barbell bench press. For beginners to advanced body builders, this exercise develops your chest primarily with secondary effects on the triceps and shoulder muscles. The advantages of doing dumbbell bench press (also known as dumbbell chest press) are more symmetrical chest development with less chance of risk injury due to the fact that you are not holding a fixed bar meaning you have more control and motion. Since you have more motion, you’ll achieve maximum chest development, which is after all what you’re after. This one doesn’t require a spotter, so you need to be the one to give yourself all the motivation you need.

Incline dumbbell press – this is a great dumbbell chest workout variation that specifically targets the upper chest muscles, with targeted secondary muscles as well (front delts and triceps). In order to fully execute this workout, your body must have more muscle fibers to keep the weights balanced. Most people do this exercise but never fully get its maximum benefits, because they do not know how to do it in optimal form.

Incline dumbbell flys – targets the muscles of the clavicular head of the pectoralis major or in layman’s term the “upper chest.” This is a great exercise to do if you want to add Juggernaut-esque mass on your upper chest. Much looooved by the pros, and enjoyed by the beginners. To fully obtain maximum result, this exercise should be done early on, as this is usually used as a pre-exhausting exercise. Why? For one simple reason only, you work out your chest until failure before affecting any other secondary muscle groups (triceps, deltoids) that you would need in other exercises – giving you the most benefit from your overall workout regime.

Dumbbell flys – primarily develops the chest without the assistance of the triceps muscles. This can be done using various angles such as: decline, incline, or using a stabilizer ball. Dumbbell flys focus on the chest and shoulders, yes; but it also strengthens muscles in your back, as well as your triceps. Keep your arms straight and don’t forget to only use your chest power for this exercise to avoid injury and get maximum results.

Decline dumbbell press – probably the most underused chest exercise in the history of bodybuilding. You won’t believe how underrated it is even though full usage of this will give your chest the best sharp cut look going down and carves up to complete the separation of your abs to your chest. This rounds up your chest giving it that fuller and muscular thickness look. It targets the lower pectorals primarily and gives a great deal of stress right on the middle and upper chest as well. Very good for beginners, and once the form has been mastered, enormous chest gains await. Give a decline dumbbell press a chance and you’ll see very noticeable changes in the development of your chest.

Possible Selective Exercises with Dumbbells

There are lots of different chest exercises that you can do, but as for selectively choosing workouts, there are only about 5 that you can put your focus on, and only 2 of these that you can do using dumbbells. You may modify the workouts using dumbbells, but the results would not be the same.

Here are the workouts that you can selectively choose to enhance your upper torso.

• Dumbbells Press
• Dumbbells Fly
• Straight Road on a Flat Bench
• Straight Road on an Angle Bench
• Butterfly Machine

All of the exercises mentioned above would give you the shape and fitness you’ve always wanted. It’s going to be slow at first, but you’ll notice the difference when the pace starts to pick up.

Stomach in, Chest out!

When you complete our recommended dumbbell chest exercises, it’s natural for muscle fatigue to set in. There’s a trade-off however, to all that weariness and that’s when you see yourself developing the cuts that you admire in others.

Just imagine, if thinking about getting a sculpted body already leaves you feeling great, then what more could completing a whole set of chest-targeted dumbbell program do for you?

You’ve done proper form, soon you’ll be perfecting it, opening the opportunity to lift heavier weights and gaining more chest muscle mass. Your sculpted chest will be the symbol of your dominance, your alpha male tag, next to your arms and core. In no time the ladies will be staring at your beautifully sculpted upper torso physique and may be inclined to want to touch it.

They won’t be able to keep their gaze away from you, amazed at the wonderful creature that just passed them by, and guys will be staring at you too, envious at your nicely developed muscles.

Growing more and more confident each day, attracting the ladies, and being happier with the way you look are just some of the many rewards that you can reap from a dumbbell chest workout.

We hope that you’ve enjoyed this article and received value from reading it. In the last article we covered dumbbell back exercises, so now move on from the dumbbell chest exercises to the next article. There we can further talk about how you can develop your legs doing dumbbell leg exercises to turn you into a lean and mean machine, so keep on reading!

Previously, we’ve talked about how dumbbell arm exercises can benefit you and even your loved ones by setting the stage for gaining more health, more strength, and even providing opportunities for saving some serious cash.

Today, we’ll discuss dumbbell back exercises as part of our dumbbell workout program and prove how doing these exercises are a great way to level up your muscle building plan.

By the end of this article series, we’ll have covered enough material showcasing the best dumbbell exercise program for building muscle mass that the world has ever seen.

Seriously!

Words to the Wise About Muscle Building in General

Since we are now on the “how to do it” phase of our master plan, it’s time to distribute these cautionary words of wisdom related to muscle building:

1. Maintain good posture. Always. This is a must, especially since you are not using gym machines that stay in place. A wrong move could be cause for injury, so make sure your posture is correct when you start your dumbbell workout. This also applies when you are placing your dumbbells on the floor and lifting them again during your dumbbell exercises.
2. Always get a “clean bill of health” clearance first before starting on any workout routine, including your dumbbell workout. Remember this thought: workout in haste, repent in leisure.
3. Do not cheat. Remember that dumbbell exercises do not build up muscles in isolation. There are step-by-step instructions given in the videos for you to follow and get the most out of your dumbbell workout.. If you cheat, you may finish your set more quickly, but you’ll only be fooling yourself.
4. Consult with a bodybuilding expert or trainer on whether or not it would be best to use fixed weight dumbbells or adjustable weight dumbbells in your case. The choice will be based on several factors such as your cash flow (fixed weights are more expensive) and your overall body condition. If you’re a beginner, it may be to your best interest to go with adjustable weight dumbbells. They require more input from you in terms of adjustments, but at least you will be able to control more easily just how much you will lift.

Doing Dumbbell Back Exercises:

Here are our recommended dumbbell back exercises, with details about why these are great to do for your muscle building program, along with some sample dumbbell workout videos to demonstrate how these back exercises are done:

• Dumbbell pullover – a dumbbell pullover requires a pair of dumbbells and an exercise bench to lean on. A pullover is great for conditioning the lower chest or the lower pecs, the lats, the rear deltoids or rear shoulders, the middle of the back, the upper shoulder, the rear of the neck, the front shoulders, the upper chest, and the inner forearm. Does your job require the repetitive use of your arms from shoulder, to forearm, to wrist? Writers, some types of athletes such as tennis players, and painters often get afflicted with painful shoulders, forearms, or wrists. This would be a great exercise for them.

• Dumbbell shrugs – dumbbell shrugs are perfect for the upper shoulders, the upper back and the lower back. Requires no other equipment aside from the dumbbells. Must be done on an even surface, standing up.

• Dumbbell upright row – the main target of a dumbbell upright row are the side shoulders. The synergists or the muscles helping in the conditioning of the main target are the front shoulders, the rotatory cuff, the upper and outer forearms, the biceps, the middle of the back, the serratus magnus (boxer’s muscle), and the rotator cuff. The stabilizers, or the muscles that help maintain posture for this exercise are the upper shoulder and the rear neck.

• Dumbbell rows – dumbbell rows are also known as dumbbell bent-over rows. This exercise targets the back as a whole. Muscles called to support this target are the upper and middle back, the lats, the back outer helper or little lats, the rear shoulder, rotatory cuff, biceps, the upper-outer forearm, and the lower pecs. Stabilizers are the front and back of the arms (biceps and triceps). This requires the use of an exercise bench.

• Dumbbell side bends – dumbbell side bends are perfect for dancers (yes, there are male dancers), gymnasts (ditto), and others who require a whole lot of balance, flexibility and agility in their line of work (think construction people who work up high balancing steel bars). The main target of this exercise are the obliques (upper hips, sides of waist). Synergists for this exercise include the deep lower back and the hip. The stabilizers are the upper and back shoulders, and the hips.

You can get the full set of 52 different dumbbell exercises when you subscribe to the My Fitness Nut Newsletter at the top of the home page.

Can These Dumbbell Back Exercises Be Selectively Done?

Of course you have a free hand in determining whether or not you will do the dumbbell back exercises as a group, or selectively only. However, when training is being done not only for body conditioning, but also for developing muscles according to plan, then it is highly recommended that the exercises be done as a group.

That means, you progress from one exercise—and perfect it—before going on to the next.

If you’ll review the given dumbbell exercises, you’ll see that although they may sometimes target only one specific group of muscles, the overall effect is spread out through several muscle groups.

Specifically, for these dumbbell back exercises, you’ll notice that while it is the back that is the main target, you also get to work on your shoulders, arms, wrists, and even your waist and hips. How’s that for hitting many birds with one stone?

Being Zen About Your Dumbbell Exercises

At this point, you may get the impression that muscle building is all about work, and you may not immediately see where the fun begins in a dumbbell workout. That’s par for the course, particularly if this is your first time at attempting to get fit and healthy.

The reality is – and you can ask any bodybuilder about this – it’s really only “work” at the very start. As you progress from dumbbell arm exercises to dumbbell back exercises and so on, the “work” part of what you are doing eventually gets eclipsed by the sheer joy of knowing that you are actively doing something to sculpt your body to the way that it should be.

When you work on your arms through a dumbbell workout,  there’s a major reason behind it, and no, it has nothing to do with wanting to be able to lift objects that are absolutely heavy – although, of course, that comes as a very agreeable side-effect to having muscular arms.

Dumbbell arm exercises can give that to you.

No argument about that.

But the thing is, for most guys, arm workouts are done to look more attractive. Becoming strong is secondary. That’s because well-developed arms speak of power and strength, endurance and reliability.

Think of long haul truck drivers and lumberjacks. Don’t their muscular arms make you feel that their having physically taxing jobs is more than compensated for by gaining the kind of physique that some of them have?

Now, look at your own arms.

What comes to mind when you see them?

Well, the great news is, you don’t have to drive around cross-country hauling an 18 wheeler. Nor do you have to be like Paul Bunyan swinging your axe all around the country to get the kind of arms that you want! These dumbbell arm exercises can help you achieve your arm development goals right in your own home.

Well-developed forearms make women regard men as competent and knight-ish. It’s a no-brainer. Guys who have muscular arms can defend women more easily when she is under attack. Guys with muscular arms can help women move heavy objects around more easily. To hunt, work, provide, take care of; It’s in our human genes and more capable is more desirable without question.

Wait. Does this mean that a dumbbell workout is only good for men?

Of course not. Dumbbell exercises, in particular dumbbell arm exercises, are also important to women, because no woman in her right mind enjoys having arms that are flabby and… jiggly.

Flabby, jiggling arms are a turn-off. They make the owner of those arms look old and uncaring about how she looks. When a woman does not care about how she looks, what are the chances that other people will care?

Women who don’t have flabby arms, or “bat-wings” as they are sometimes called, are seen as more desirable by most men. The reason being that flab on the arms, jiggling this way and that, can remind men of older women that are off-limits to them in terms of romantic intimacy… you know, like their mother, or their aunts. (Let’s not go there, okay?)

Of course, nothing great happens overnight (unless you win the lotto, which is another story), so you would need to really put in some dedication into your dumbbell workout. But it will be worth it, you’ll see. More chances for men or women hooking up with hotties – can someone really be foolish enough to pass those up?

Focusing on the Arms

Why should you focus on your arms? Here are several very practical reasons:

1. Our arms are designed in such a way as to be utilitarian. They don’t just hang around like some limp appendages. Arms are used for lifting, for carrying, for moving things about, for writing, for painting, for using technology… the list can go on and on. Therefore, the stronger and more developed your arms are, the more efficient they will be in carrying out such activities.
2. When you develop your arms, say through a variety of dumbbell exercises, such as dumbbell curls, dumbbell bicep exercises, or a dumbbell hammer curl, you actually prepare your upper body or trunk to get chiseled. This is because you can’t do any serious weight lifting or even ab crunching if you have weak and undeveloped arms to begin with.
3. Doing a dumbbell workout is very, very helpful to boosting your confidence, such that you can go on to perform harder tasks related to bodybuilding. No one turns into a weightlifter overnight. You need to start with simpler, lighter things. Seated dumbbell curls, dumbbell tricep exercises, and dumbbell kickbacks, among other dumbbell exercises, can lead the way towards lifting heavier weights, once your arm muscles have gotten used to the initial lifting stages. In short, lift something not so heavy at the start, then progress on to bigger and grander things.

Doing the Dumbbell Arm Exercises

Let me go ahead and point out to you which parts of the body would benefit from certain dumbbell arm exercises:

• Dumbbell curls – these are great for developing the biceps or upper arm, the lower arm, and the upper and outer forearm. They are also beneficial to the front shoulders or deltoids, the upper shoulders, the upper back, the rear of the neck, the inner forearm, and the wrist flexors.

Example of Dumbbell Curls:

• Incline dumbbell curl – also known as the dumbbell incline curl, this exercise targets the front of the arms or the biceps. Affected muscles include the lower biceps or sides of the arms, the upper and outer forearm, the front shoulders, the inner forearm and the hand flexors. Doing this exercise repeatedly can give you a strong grip.

Example of Incline Dumbbell Curls:

• Dumbbell hammer curl – this targets the upper-outer forearm. Muscles that are developed secondarily include the lower biceps, the front of the arms, the front of the shoulders, the upper shoulders, the upper back, the rear of the neck, the inner forearm, the hand flexors, and the outer or back forearms.

Example of Dumbbell Hammer Curls:

• Dumbbell kickbacks – these target the triceps. Perfect for ladies who want to do away with the jiggling Jell-O at the back of their arms. Also developed are the rear shoulders, the middle and outer back, the upper back, the middle back, the outer forearm, and the wrist flexors.

Example of Dumbbell Kickbacks:

With the exercise videos which are part of this article, you will find step by step directions on the best method and style for performing the dumbbell arm exercises, and these include specific instructions for chiseling your arms through dumbbell bicep exercises and dumbbell tricep exercises (aka tricep dumbbell exercises).

Conditioning the Body and the Mind With Dumbbell Arm Exercises

The good thing about doing arm workouts is that you not only condition your arms and the rest of your body, you also condition the way you think, which is actually more important.

Working out lets the mind see things from a different perspective. When you start working out, even if it’s only your arms at first, your mind will tell you to avoid eating the pig-out foods that you may have been fond of (sweets, fried foods, junk food, etc.) because it is counter-productive to what you are trying to achieve.

That’s why when you do dumbbell exercises to tone your arms, or build more muscle mass, you also learn to gradually develop an abiding fondness for exercise. That means, you won’t be backing off at the thought of doing cardio workouts, or lifting heavier weights, or even doing calisthenics because you have already experienced the benefits that come from doing something as simple as dumbbell arm exercises.

In the next article I’ll be discussing Dumbbell Back Exercises so keep on reading!

Remember, you can always go to MyFitnessNut.com (top of the page), subscribe to the My Fitness Nut Newsletter and get the full set of “follow-along” dumbbell workout videos. Included are the dumbbell arm exercises videos mentioned earlier so there’s no cost to help you get your arms in the best shape of your life.