Weight Sets


Barbell and dumbbell exercises have proven to show serious fitness results for many years, without all of the expensive equipment people have associated with fitness recently. One of the main benefits of free weights, barbells, and dumbbells is their portability and versatility. You can perform a huge range of exercises that work every main muscle group, right in the comfort of your own home with nothing more than some floor space, a set of weights, and a workout bench!

What barbell exercises and dumbbell workouts give you, over the larger exercise equipment you'll find at the gym, is a great stabilizing workout. When you exercise with weight sets, you work your stabilizing muscles on top of your main muscle groups, without even realizing it. Since you're not using specialized gym equipment to isolate each muscle group, weight set workouts force you to stabilize yourself in order to perform the exercise correctly. This works a wide range of muscles, all while you focus on one group.

Dumbbells and barbell exercises can work your abs, chest, shoulders, biceps, triceps, forearms, back, and leg muscles. Try the following dumbbell and barbell workouts for all of these groups, with your new weight set:

    1. Dumbbell Hammer curls - Standing up straight with your arms tight at your sides. Curl the weights up in a hammer motion and slowly return them to your sides.
    2. Dumbbell Chest flies - Sitting at a slight incline, with a dumbbell in each hand, extend your arms above your chest straight up. Bend your elbows slightly and lower your arms to either side until they are parallel with the floor. Return to the starting position.
    3. Dumbbell Shoulder press - Sitting or standing, with a dumbbell in each hand, extend your arm directly over your head with your elbow slightly bent. Lower your arm until it is bent at a 90-degree angle behind you head then return to the starting position. Switch arms when ready.
    4. Dumbbell Lunges - With a dumbbell in each hand, stand straight and hold your arms at your sides. Step forward and bend your knee to a 90-degree angle, letting the other knee bend normally. Hold, and then return to the upright position. Repeat, switching legs each time.
    5. Barbell Trunk Rotations - While sitting on a bench, place the barbell behind your neck, holding it with both hands. Rotate your upper body from side to side without moving your legs. Take short pauses between rotations, and hold, while keeping your back straight throughout. Try alternating grips from a wide to a close grip.
    6. Bench Press - Lying down on your back on a bench, grasp the barbell with both hands. Push the barbell straight up until your elbows are almost locked, then lower it slowly back down to your chest. Breathe out while pushing up, and in while lowering it back down. Take short pauses at the top and bottom of the form, and try different grip positions to work separate muscles.
    7. Barbell Pullover - Lying down on your back at the end of a bench, hold the barbell at your head height with your arms extended. Raise the barbell up until your arms are perpendicular to the floor, and then slowly lower them back to your starting position. Remember to breathe out when pushing the barbell up, and in while lowering it down. Try different arm positions, like straight arm and bent arm.
    8. Barbell Upright Row - Standing up straight, hold the barbell with both hands in front of your thighs, palms facing backwards towards you. Raise the barbell straight up, your arms bending out at the elbow, until it reaches the top of your chest, and then lower it back to the starting position, slowly, breathing out. Never jerk your back, and always perform in slow, meticulous movements.
    9. Barbell Biceps Curl - Standing up straight, hold the barbell with both hands, palms facing away from you. Bend your elbows back and raise the barbell up towards your shoulders, then lower it back to the starting position. Make sure your back and upper arms are stabilized throughout the workout. Try different grips, close, wide, medium, for different results and difficulties.
    10. Barbell Triceps Extension - Standing up straight, hold the barbell behind your shoulders with your upper arms pointing up and your elbows at a 90 degree angle. Raise the barbell up by straightening your arms, and then slowly lower it back to the starting position. Do not lower the barbell beyond the starting position, since this can cause you to strain to raise it back up.

Offering versatile exercises and multiple levels of resistance, free weight dumbbells and barbells are great tools to shape you into the body you're looking for. Check out our entire fitness selection including fitness equipment and accessories for more options.

Questions & Answers

SportsUnlimitedInc.com