Strength Training with Dumbbells

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1 Strength Training with Dumbbells Strength training improves your health Whatever your age, level of activity or health, strength training is safe and effective. It reduces the signs and symptoms of arthritis, diabetes, osteoporosis, obesity, back pain and depression. These exercises focus on different muscle groups in the body using dumbbells for resistance. Your strength training plan Walk for 10 minutes outside or on a treadmill to warm up, and then do the exercises on the next pages. End your session with 10 minutes of stretching or walking to cool down and prevent injury. Do these exercises 2 to 3 times a week, resting at least one day between workouts. After 2 weeks, assess the difficulty of each exercise. Increase your weights as directed by your doctor or physical therapist to keep your muscles challenged and to keep seeing results. Stay motivated Keep an exercise log to track the weight, sets and reps you do for each exercise. Take a photo of your body or take measurements of your chest, waist, hips, legs and arms to track your progress. Safety Always talk to your doctor or health care provider before starting any exercise program. Breathe normally while exercising. Exhale as you raise the weight and inhale as you lower the weight. Drink plenty of water before, during and after exercise.. If you have chest pain, problems breathing, nausea or light-headedness, stop exercising and seek medical help.

2 2 patienteducation.osumc.edu Chest Press Lie on your back on a bench or the floor with your knees bent and feet flat on the floor. Arms are at shoulder height with elbows bent up. Hold a dumbbell in each hand with your palms facing forward. Push dumbbells away from your chest so that your arms are straight with elbows slightly bent. Chest Fly Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, palms facing each other in front of you. Keep arms straight with elbows slightly bent. Slowly open your arms down and out to your sides. Arms are straight with a slight bend at the elbows. Do not go past shoulder level. Slowly close your arms, returning to starting

3 patienteducation.osumc.edu 3 Bent Over Row Stand with your legs shoulder width apart, holding a dumbbell in each hand. Bend forward at the hips and keep your back flat. Let your arms hang, palms facing each other. Bend your arms, slowly bringing the dumbbells to your shoulders while squeezing the muscles in your upper back. Keep your elbows high and tight at your sides when doing this exercise. Shoulder Press Stand or sit with feet shoulder width apart. Arms are out to sides at shoulder height, elbows bent up. Hold a dumbbell in each hand, palms facing forward. Straighten your arms over your head, keeping your elbows slightly bent.

4 4 patienteducation.osumc.edu Biceps Curls Stand or sit with your feet shoulder width apart. Hold a dumbbell in each hand. Let your arms hang at your sides, with palms facing forward. Bend your elbows and slowly raise the dumbbells up toward your shoulders. Keep your elbows against the side of your body and wrists straight. Slowly lower the dumbbells and return to starting Triceps Extension Stand or sit with your feet shoulder width apart, left foot slightly forward. Hold a dumbbell in your right hand and bend slightly forward at the hips. Raise your elbow high against your side until your upper arm is parallel with the floor. Place your left hand on your thigh for support. Slowly straighten your lower right arm behind you while squeezing the back of your upper arm (triceps muscles). Repeat with your left arm. Variation: This exercise can be done with two dumbbells to exercise both arms at the same time.

5 patienteducation.osumc.edu 5 Squats Stand with feet shoulder width apart. Hold a dumbbell in each hand with palms facing toward the body. Let arms hang at your sides. Squat down to a sitting position, keeping your knees over your toes. Slowly return to standing Calf Raises Stand with feet shoulder width apart. Hold a dumbbell in each hand with palms facing toward the body. Let arms hang at your sides. Lift your heels as high as you can, shifting your weight to the balls or front part of your feet. Slowly lower your heels to the floor.

6 6 patienteducation.osumc.edu Abdominal Crunches On a firm surface, lie on your back. Bend your knees and place feet flat on the floor. Cross your arms over your chest. Squeeze your abdominal muscles as you slowly lift your shoulder blades off of the floor. Keep your head and neck in line with your body. Oblique Abdominal Crunches On a firm surface, lie on your back. Bend your knees and place feet flat on the floor. Cross your arms over your chest. Squeeze your abdominal muscles as you slowly lift your left shoulder blade off of the floor, turning your left shoulder towards your right knee. Repeat on the other side, turning your right shoulder towards your left knee. Talk to your doctor or health care team if you have any questions about your care. For more health information, contact the Library for Health Information at or January 7, 2016, The Ohio State University Wexner Medical Center.

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