I want to do weight training with dumbbells, but I only know two different exercises. I was doing 3 sets of 15 with 10 pound weights each exercise as my weight training, but I heard that was basically pointless. Can anyone give me advice on how to make it worthwhile with dumbbells? What are some different exercises that can be done with it? (pics would help) 10 lbs is what I'm comfortable with now, where it gets hard by the third set.

So I'd like to know different exercises I can do with dumbbells, and I'd also like to know how many sets and repetitions I should do.

Since I do cardio everyday, I do sit-ups everyother day, and want to do dumbbells in between the sit-up days. I think that cardio will help with leg muscle, sit-ups with stomach muscle, and dumbbells with the arms and chest.

I'm 5'9, 204 lbs. 19 years old.

Get heavier dumbbells... maybe get DB handles and plates.

You can do almost any exercise you can do with a barbell with DBs.

Some examples:

Chest:
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

Biceps:
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

Triceps:
http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html

Back:
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
http://www.exrx.net/WeightExercises/BackGeneral/DBLyingRow.html

Shoulders:
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html

Legs (this is where you need heavier DBs):
http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html
http://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat.html
http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html

Thanks, this is a great resource.

With 10 pound dumbbells, how many sets/ reps would be effective for exercising every other day? I will have to buy heavier ones as well perhaps 15-20 pounders. :jumping:

Thanks, this is a great resource. With 10 pound dumbbells, how many sets/ reps would be effective for exercising every other day? I will have to buy heavier ones as well perhaps 15-20 pounders. :jumping:

You want to build muscle to raise metabolism. There are very few exercises that will do a 19 year old male, 5'9" and weighting 209 lbs any good with 10 lbs dumbells. 10 lbs might be comfortable but it isn't exercise. You should look at buying a Barbell set with dumbells that would tax your effort. You underestimate yourself.

Have you ever been active? Every set should be hard.

You can most likely lift more but maybe you just don't know it, if you've never done it before. The great thing about dumbells is that if you lift to failure you can just drop them (slowly), you don't have to worry about a heavy bar falling on you.

RTE, I love your hardass advice, you're awesome!

In addition to dumbells, don't forget about body-weighted excercise like push-ups, pull-ups, jump squats, walking like a duck, hyperextensions, bench (or couch) dips... the list goes on. Those would be much more effective than using those 10 pound dumbells (in most cases).

Here's a link to a list of BB.com's list of body weight only excercises...

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=&Equip=BodyOnly

Thanks for the post slushpuppy, I've been doing bodyweight only exercises recently and have been wanting a wider selection.


Here's a link to a list of BB.com's list of body weight only excercises...

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=&Equip=BodyOnly