Static Dumbbell Lunges

Static Dumbbell Lunges The lunge is regarded as one of the most effective lower body exercises because of its ability to use all of the major muscles below the waist.
Description
  1. Start standing up, feet shoulder width feet apart, and shoulders relaxed and resting down.  Hold the dumbbells at your side with your palms facing in.
  2. Begin by stepping forward with one leg, be sure to keep this leg in alignment with the rest of your body. While lowering the weights towards the ground inhale.
  3. Stop movement of the leg once your knee reaches a 90 degree angle. Hold lunge position for 5-10 seconds.
  4. After reaching the extended position (point at which knee angle is 90 degrees) return to standing by exhaling, and pushing back and up with leg.
  5. When finished with first leg be sure to switch legs and perform the same amount of reps on the other leg.
Things to Keep in Mind
  • Keep your back straight. If you find that your body position is changing in order to lift, try a lower weight.
  • Keep leg in line with rest of body when extending out.
  • Do not bent knee past 90 degrees.
  • It is important to do this exercise correctly; it should not be hurried.
  • Control the weight on the way up as well as on the way down. This exercise strengthens many of your stabilizer muscles in your knees and back. Control is a crucial part of this exercise.
Visual Aids
Muscles Works Gluteus Maximus (glutes), Hamstrings, Quadriceps (quads).

Dumbbell Squats

Dumbbell Squats This exercise is great for building strength in the glutes, hamstrings, and quads.  The use of dumbbells instead of weights allows for less stress to be placed on the back.  When done properly this exercise can greatly improve leg stability and power.
Description
  1. Start standing up, feet shoulder width feet apart, and shoulders relaxed and resting down.  Hold the dumbbells at your side with your palms facing in.
  2. Begin by bending your knees and pushing your hips behind yourself. While lowering the weights towards the ground inhale.
  3. After reaching the top position (point at which legs are parallel with the floor) hold for 5-10 seconds, when finished release and exhale while returning to starting position.
Things to Keep in Mind
  • Keep your back straight. If you find that your body position is changing in order to lift, try a lower weight.
  • Control the weight on the way up as well as on the way down. This exercise strengthens many of your stabilizer muscles in your knees and back. Control is a crucial part of this exercise.
Visual Aids
Muscles Works Gluteus Maximus (glutes), Hamstrings, Quadriceps (quads).

Dumbbell Curls

Dumbbell Curls This is one of the most effective lifts for increasing the muscle mass of the biceps.  It can be done with either a dumbbell or a bar.
Description
  1. Start standing up, feet shoulder width feet apart, and shoulders relaxed and resting down.  Hold the dumbbells at your side with your palms facing up.
  2. Begin by bending your elbows and simultaneous raising both weights. While lifting the weights towards the top of your chest exhale.
  3. After reaching the top position hold for 5-10 seconds, when finished release and inhale while returning to starting position.
Things to Keep in Mind
  • Keep your back straight. If you find that your body position is changing in order to lift, try a lower weight.
  • Control the weight on the way up as well as on the way down. This exercise strengthens your wrists as they stabilize the dumbbells. Control is a crucial part of this exercise.
Visual Aids
Muscles Works Biceps brachii, Brachialis, and Brachioradialis.
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