Of the most common equipment used in the art of body building, dumb bells are the commonest and one of the most effective. They are quite affordable, small in size and thus convenient for home gym, and are on the whole the single most useful tools in developing voluminous and compact muscles.

All you need to start packing the muscles is the dumb bells or a pair of them with alternate weight, a chair or an exercise mat or just a carpeted area. The workout should be at least twenty minutes, for two non-consecutive days in a week. Try to make the drill to be a multiple of four repetitions on each side.

The first two exercises should be done standing up straight, while holding two dumbbells at the sides. Then squat keeping the feet a little distance apart. Gradually, bend the knees to a minimal angle, ensuring that the knees do not extend beyond the toes. This should be followed by a pause when the thighs are nearest to the floor. Complete the cycle by slowly rising to the starting stature and position.

The body builder’s shoulders can be exercised by standing while holding two dumbbells at the shoulder level, then lifting them straight above the head until the arms are extended to the farthest they can go. These lifts should be repeated after a pause and always returning to original position, gradually.

Move to the next level of building tough muscles by taking a long and firm step forward with the right foot while keeping the right thigh parallel to the floor surface and the left knee pointing directly at the floor. Always ensure that the right knee extends beyond the toes. The cycle is completed by returning to the starting position prior to repeating it fully with the left foot for a good measure.
The all time favorite body building exercise using dumb bell is distinctly called the dumb bell roll. To use the roll, stand beside a firm chair with the right foot placed in front of the left one and a single dumb bell held in the left hand. Use the right hand to support yourself on the chair as you bend over slowly and drop the left hand downwards towards the floor. Complete the cycle by pulling up the dumb bell until it is safely nested under the side.

Another of the favorite dumb bell body building exercises is the triceps stretch. This is done while standing with a single dumb bell in both hands and the arms held straight up over the head. The first motion is bending the elbows to gradually lower both the dumb bells backwards. Always ensure the elbows are not moving either forward or backward before you lower the dumb bells until the forearms are almost parallel to the floor surface. Then pause before lifting both the dumbbells back to the initial position.

Body building most often starts with a craving to develop powerful looking biceps. To achieve this, dumb bells come in handy especially to do the biceps rolls. The roll is done while standing with elbows bent downwards on the sides and a dumbbell held in both hands. Inevitably, raise the left hand’s dumbbell by curling the elbow until the biceps muscle is maximally contracted and then lower the dumb bell. The roll should be repeated with the use of the other arm.

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