What Can I Do With 10 Pound Dumbbells?

My name is W.S. and I am going to be turning 13 August 16th. I have been weightlifting and bodybuilding for about 3 months with 10 lb. dumbbells. I need to know some exercises for those dumbbells. Do you know any?

Having a set of ten-pound dumbbells is great, but eventually you will either need to invest into a club membership or a more equipped home gym if you plan to be competitive as a bodybuilder. Now on to answering your question, the best way to benefit from your dumbbells is to use them to train your arms and shoulders. Doing any other exercises for different body parts would take too much time to achieve muscle breakdown, which in turn is necessary for muscle hypertrophy (building). Here are some exercise that you can do at home:

Biceps: Alternating Bicep Curls

Standing, hold the dumbbells at your side. Begin the movement by curling one dumbbell up as you flex your bicep. Lower the weight and perform the same movement with the other arm, which was at rest. Repeat to failure.

Triceps: Triceps Kick Backs

Position the body into a 90-degree angle from legs to torso. Hold you arm snugly against your torso along you rib cage. Let the forearm become a pendulum and flexing the triceps (one arm at a time) extend the arm to make as if you were pointing opposite of the direction that your head is facing. Go to failure and repeat with the opposite arm.

Shoulders: Side Lateral Raises

Stand erect holding the dumbbells at your side. Begin the movement by lifting the dumbbells as though you were making a giant "T" with you body. Try to concentrate on flexing the deltoids at the top of the movement. With control slowly lower the weights to the starting position, repeat till failure.

Shoulders: Front Raises

Stand erect holding the dumbbells at your side. Begin the movement by lifting the dumbbells directly in front of your body. Bring the dumbbells up to eye level trying to concentrate on flexing the deltoids at the top of the movement. With control slowly lower the weights to the starting position, repeat till failure. This will target the anterior deltoids (frontal portion).

These exercise should give you something to start with. You can arrange the order of how you train as you wish. Another suggestion would be to search the net or purchase a book on training with dumbbells. I am sure that if you did a search you would find several examples of dumbbell training routines. Good luck and stay involved in our great sport of bodybuilding.

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