Dumbbell Exercises That Suit Beginners

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press, flyes

UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover

SHOULDER: Lateral raise, shoulder press, upright row

TRICEPS: Lying triceps extension

BICEPS: Curl, concentration curl

FOREARMS: Wrist curl, wrist extension

LEGS: Squat, leg curl, calf raise

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Shoulder Exercises For Beginning Bodybuilders

The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely... Read More

The Default Rep Range

I had an hour long conversation with Pavel Tsatsouline on Sunday and per usual his... Read More

Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements you really need to work... Read More

Successful Body Building Routine

There are some major key parts to a successful body building routine. I will go... Read More

The Anabolic Evolution of Modern Bodybuilding

Since the early days of physical culture, modern man has been searching for the elusive... Read More

Overcoming Fears And Unproductive Thinking

You might sometimes wonder whether your dedication and sacrifice will pay off as your intended... Read More

What Causes Muscle Growth?

In order for muscles to grow, three things are required: 1. Stimulus - exercise is... Read More

The Importance of Maintaining A Weight Training Log

Do you find gyms intimidating? Feel lost while doing your workouts? Tried different programs with... Read More

The Ultimate Hard Body Exercise

The Front Squat:As you may have already discovered, the squat is at the top of... Read More

Clothes and Shoes and Stretching

Now that we have a trainer, our next concern is to be equipped with the... Read More

Waist Your Breath - Breathing For A Thinner Waist

The crunch exercise is the backbone of abdominal training. It develops the muscles of the... Read More

Exercise The Right Way - The Lying Triceps Extension

Other articles in this series looked at a number of exercises, mainly from the perspective... Read More

Are You Over Training in the Gym?

Every set was taken to positive failure, with three or more forced reps on top... Read More

How to Gain Weight and Build More Muscle Mass

In the health, fitness, and nutrition world, achieving optimal or desired body weight is dominated... Read More

Exercise The Right Way - The Seated Row

Other articles in this series looked at a number of exercises, mainly from the perspective... Read More

Balance Is Key To The Optimum Physique

As Purposeful Primitives we understand the need practice two distinct types of training: progressive resistance... Read More

Increase Your Training Intensity - Pre-Exhaustion

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 5

Welcome to article number five in our 5-part series "Bodybuilding Sins That Cause Back Pain... Read More

Strength Training Strategies that Actually Work

Over the years there has been a surge of different strength training techniques that have... Read More

Why You Must Use The Right Dumbbells For Your Workout

A dumbbell exercise program is effective with the right equipment These days, more so that... Read More

Six Minute Abs

Six minutes out of your day. All you need is a level floor.Start this torture... Read More

Burning Fat

The more muscle a person has, the greater their metabolism is, which equates to the... Read More

Water Makes Muscles More Elastic?!

Before you say, "yeah, yeah, yeah I know to drink 8 cups a day and... Read More

Why You Must Choose The Right Dumbells For Maximum Results Results

Embarking on a dumbbell exercise program? Then examine two well known dumbbell brands If you... Read More

Exercise The Right Way - The Leg Curl

Other articles in this series looked at a number of exercises, mainly from the perspective... Read More

Dumbbell Workouts - A Smart Way To Exercise

Dumbbell workouts have been around for many years, especially as part of weight training equipment... Read More

Machine Exercises That Suit Beginners

The aim for beginners to weight training must be to lay the foundations for the... Read More

Why my Lactate Threshold Training is better than any other Strength Training System

It's a very simple training system. Consisting of using your body in space with simple... Read More

Deep Muscle Soreness And Body-Shock Fatigue

In my experience there are two distinct types of muscular fatigue associated with intense progressive... Read More

The Role Of Whey Protein In Achieving Significant Muscle Gain

Most bodybuilders would agree that supplementing with whey protein is an important element in achieving... Read More

New Bodybuilding Study on the Benefits of Deadlifts

Deadlifts are a very potential muscle-building exercise, that will rejuvenate your entire physical condition, to... Read More

Exercise The Right Way - The Flat Dumbbell Fly

Other articles in this series looked at a number of exercises, mainly from the perspective... Read More

Exercise The Right Way - The Standing Calf Raise

Other articles in this series looked at a number of exercises, mainly from the perspective... Read More

Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals

Lets discuss Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals.... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth, you must think about planning... Read More

Muscle and Fitness -- The First Key To Achieving Your Goals

Lets discuss what I term as Muscle and Fitness -- The First Key.In a previous... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal strengthening plan. Dumbbells are individual... Read More

Use This Quick Muscle Building Program for Fast Results

Quick muscle building is the goal of every underweight guy who hits the gym and... Read More

Build Muscle and Boost Your Training Intensity Now

Build Muscle with a unilateral weight training program. Whether you are feeling stale on your... Read More

Know Your Muscles - The Mid-Section

Becoming familiar with the muscles that make up your body has more benefits than simply... Read More

Targeting Those Trouble Spots

Wouldn't it be great if you could get rid of that excess fat on your... Read More

Exercise The Right Way - Dumbbell Lunges

Other articles in this series looked at a number of exercises, mainly from the perspective... Read More

Exercise The Right Way - The Incline Dumbbell Bench Press

Other articles in this series looked at a number of exercises, mainly from the perspective... Read More

What Do You Mean Low-Intensity Training Isn?t The Best For Fat Burning?

But how can this possibly be? Everywhere you look, it's always said that long-duration, low-intensity... Read More

Two Major Training Mistakes You Must Dump Immediately!

The number of myths about natural bodybuilding are too numerous to mention. For every guy... Read More

Weight Training Terminology For Beginners

Weight training is one of the best ways to shape up and lose weight. The... Read More

Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals

Before delving into Muscle And Fitness ? The Second Key, the final and most important... Read More

Weight Gain Myths

The vast majority of myths about weight gain are mostly passed down from "gym talk"... Read More

Exercise The Right Way - The Vertical Chest Press

Other articles in this series looked at a number of exercises, mainly from the perspective... Read More

Glucosamine Review and Potential Benefits

Something interesting happened as my triceps workouts continued in their intensity. After doing some triceps... Read More