What to do with Dumbbells

I personally love going to the gym because it makes me feel more motivated to workout. My roommate on the other hand will do anything to avoid the gym, so I thought that this post could give you ideas of things to do at home if that’s where you prefer to workout. Amber and I decided to combine what we both know about using dumb bells. We ended up coming up with some pretty decent ways to use dumb bells when strength training. Some of these moves we made up, some we already knew from our experience at gyms, taking classes or seeing personal trainers, and some of these moves just use the weights for balance. The goal is to never get bored with your exercises. If you’re doing curls for your biceps try adding a squat or lunge each time you bring your arms up. Get creative and use an aerobic step like Amber and I did below.

Here’s what we came up with!

Using an aerobic step:

Amber demonstrating flies on an Aerobic Step.

 Simply lie flat on your back, pulling your belly button into your core.  Begin with your arms straight out to your sides, having them slightly bent.

Amber demonstrating a full fly on the step.

Bring both arms up in front of you at the same time.  Be sure not to let them touch.

Amber demonstrating a seated shoulder press on the step.

Begin seated in “Indian style.”  Raise your arms half way up.

Amber demonstrating a full should press.

Raise arms above the head, keeping your arms close to your ears and not letting the dumbbells touch.

Amber demonstrating "rowing" for Triceps using the step.


Begin with on knee on the step.  This may work better if your step has risers.  Keep your left hand and left kneee parelle. 

Amber demonstrating the full move to work your triceps.

 Use your right arm and pull the weight back towards the back wall.

Amber demonstrating how to do a tricep "dip."


Begin with your elbows slightly bent and your buttocks lifted up off of the floor.

Amber demonstrating a full "dip."

Sink your body down towards the floor, but never touching the floor.

Biceps, Triceps, and Shoulders:


Amber demonstrating lunge with a bicep curl.


Begin standing in a lunge position with your arms straight down.  Turn your arms slightly outward.

Amber demonstrating a full wide arm bicep.

As you sink down into your lunge, bring your elbows up into a curl.

Amber getting ready to do a hammer curl squat.

Stand with your feet shoulder-width apart with your arms down with your palms facing each other.

Amber continuing the hammer curl squat.

Proceed into the squat bringing you elbows up into the curl.

Amber beginning a tricep exercise.

Stand with your feet shoulder-width apart.  Tighten your abs and use both hands to hold the weight above your head. 

Amber demonstrating the full tricep exercise.

Bend your elbows back and bring your arms back up to starting position.

These are a few examples of workouts you can do with dumbbells on your own time or at the gym.  All of these exercises are good for triceps, biceps, and shoulders.  For more of an abdominal challenge, you can always use a weight in place of a medicine ball.


About tonicekada

I am a junior print journalism major at West Virginia University. I have two minors in Italian and fitness.
This entry was posted in Workout Routines and Fitness. Bookmark the permalink.

One Response to What to do with Dumbbells

  1. Great post! I’ve got to start doing some weight lifting – April 1st.

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