Introduction 

Workouts are an important part of any exercise and can be done using various methods. One of these is the use of dumbbells. These are great tools that help to get the body in better shape.

They are a better option to going to the gym since they are cheaper and enable working out at home. This option means that one does not have an instructor and thus needs acomplete workout regime with dumbbells.

There are two major parts of the body that need to be focused on. These are the upper and the lower body. Each has particular parts with a variety of muscles that need to be trained in order to build the desired body. In addition, these muscles have a number of workouts that are specific to them. 

This article seeks to focus on all this while using dumbbells.

Upper Body

1. Chest

The bench press is the best comprehensive work out for the chest muscles. It works the pectoral muscles thus enlarging those muscles resulting in large chest muscles.

For this workout, lie on a bench with your feet firmly on the ground. Hold a dumbbell in each hand at the chest level and raise them parallel to the floor towards the ceiling then bring them back down to the same level. Do this in a repeated motion.

2. Shoulders

The deltoid muscles are responsible for giving the round shape to the shoulders. The trapezius muscle is a large muscle that runs from the base of the neck to the mid-back. These two muscles help to shape the shoulders appropriately. To train them, the shoulder press work out is appropriate.

You need a bench, like in the bench press. However, in this workout, you will sit on the bench and with each dumbbell in hand, lift them above your shoulders and then slowly bring them down.

Further, the lying fly work out also adds to building of the deltoid muscle. Lie on a bench and with a dumbbell in each hand; bring your palms together from the ground to the part above your head in a seemingly circular motion. Do this repeatedly in a slower manner.

3. Triceps

These are the muscles that are on the back of the upper arms. A bench is needed for this exercise. Lie on the bench and with a dumbbell in each hand; ensure that they are resting near the head.

Slowly, lift them from this position and stretch your hands up and then back to the original position in a repeated manner. Another way to train this muscle is by holding one dumbbell by its end at your back with your hands above your head and then pulling it up and down in a regular motion. This work out is known as the triceps kickback.

4. Biceps

The upper arm has these muscles on the front, opposite the triceps. This muscle is trained using the biceps curl work out. Practically, one has to hold both dumbbells in each hand and have the palms facing each other at a relaxed position such that the arms are straight.

To start the work out, raise both dumbbells simultaneously towards the shoulders and then lower them at a slow pace to avoid hurting the muscles. Also, one can hold one dumbbell in one hand, lift it and lower it then head to the other hand in a repeated motion.

Lower Body

1. Quadriceps

The thighs have muscles called quadriceps that help with movement and support. In order to train these muscles, hold a dumbbell in each hand and take a long step forward with one leg then lower your other leg in a way that the knee is almost touching the ground.

Go back to the original position and do the same with the other leg. For optimal results from this lunges exercise, ensure you do equal sets for both legs. 

2. Glutes

There are a number of muscles present in the buttocks that help to provide support and balance. To strengthen them, stand straight and hold a dumbbell in each hand. Then, squat towards the ground, rise to the original posture. This should be done in a slow motion in order for the glutes to get the desired impact

3. Hamstrings

These muscles are on the opposite side of the quadriceps, and run after the glutes at the back of the thighs. The dead lift workout trains this muscle. You need to stand in an upright manner with your knees slightly bent forward.

With each dumbbell in each hand, lower your back so that the dumbbells are heading towards the ground and then go back to the original position. Repeat this depending on your reps.

Nevertheless; remember to do this without moving your feet to achieve maximum effect on the hamstring muscle.  This may have one of the best results on this muscle but caution should be taken on the weight used. Use weight that you can easily handle to avoid injury.

4. Calves

This is the fleshy muscle that runs behind the leg under the knee. Calf raises help to work out the calves. Get anything that elevates your heel above the ground and with a dumbbell in each hand, engage in raising and lowering your heels towards the elevated object. To fully experience this, focus on feeling the calf muscle squeeze and then slowly approach the ground.