Gym Workout using Dumbells part two

 Deadlifts and Shrugs

First select a pair of heavy dumbells that you can manage but will make you work, place them on the floor, put your hands around the handles then keeping your arms straight

With your shoulders relaxed lift up straight and  backwards and hold for 2 seconds then leaning slightly forward and bending legs put back down again this is a great gym workout

To do Shrugs simply pick up the dumbells and let them hang either side of you, keeping your arms straight and relaxed use your shoulders to lift the weight and rolling your shoulders from front to back in a circular movement do this for 3 sets of 8 to 12 reps depending on the weight you are using.

 Dumbell Rows

Take a stance where your feet are shoulders width apart then bending over lift the dumbells together aiming to end up just below your chest or there about

Do this again for around 3 sets of 8 to 12 reps and because you are using dumbells you should be able to lift the weight up higher each side for a greater range of movements for your dumbell gym workout

  Dumbell Deltoid Exercise

Get a light pair of dumbells and bend over with them held together and placed mid way over your belly button with your palms facing in, then move them out and around and straighten up twisting your arms so they end up each side of you around the top of your head with your palms facing forward

Lower the weights by reversing the action ending up again slightly bent over with the weights at your belly button and palms facing inwards, do this exercise at first with very light weights to get the correct technique before adding more weight.

 Dumbell Fly,s

Select a pair of light dumbells to start with and lay yourself down on a flat bench, placing your feet firmly down on the ground as an anchor point, then holding the weights together above your chest with your arms slightly flexed

Start to lower the weights to each side keeping your arms just slightly bent try to lower them level to your body,s centre line then lift back up to the starting position again and repeat in a controlled and smooth movement for 3 sets of 8 to 10 reps

All good additions to your gym workout.

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