Dumbbell Exercise Chart

When working out with free weights, having a good dumbbell exercise chart is a handy tool to increase the efficiency of your workouts. Dumbbells are some of the most effective and versatile of the free weights, and also have the advantage of being supremely portable. With the addition of an adjustable ab bench or other simple weight bench, you can get a full workout for both your core and extremities by following the guidelines of either videos, books, or just a dumbbell exercise chart.

Finding Your Best Dumbbell Exercise Chart

Before just going out and purchasing a chart from either Amazon or a local exercise equipment store, it would be best to clarify your exercise goals for a dumbbell workout. Of course, before doing even that, you should consult with your physician and make sure that a dumbbell workout would be a good thing for your body.

Once your doctor gives you the okay, decide what kinds of body shaping goals the dumbbells are meant to achieve. A set of lightly graduated dumbbells can be used effectively for toning muscles, and a chart showing what muscle groups are targeted by each exercise would be the best help during your workout. On the other hand, someone interested in bulking up and building muscle strength would have a chart that divides the muscle groups into different sections focused on each day, giving muscle groups a chance to recover from the strenuous workout.

Obviously a consideration when choosing a chart is gender, either in order to relate to the person pictured or to use their attractive, muscled form as a motivational factor. Equipment is a good checkpoint, as well – if the chart calls for a weight bench or a range of graduated dumbbells that you don’t own, it’s not going to do you much good. Consider your wall space and exercise environment as well. Will the charts be hanging on a wall permanently where you can reference them, or will you pull them out of a desk drawer before beginning your workout? You can get a dumbbell exercise chart that has been laminated for durability, or you can have one simply ready to print out on your computer from a download.

Where to Find Charts for Dumbbell Exercises

The first instinct when looking for a chart might be to look on sites like Amazon and just order the flashiest, prettiest design. There’s nothing wrong with that, but it may be worth it to take the time to look at other potential sources.

• Exercise DVDs – Many DVD workout tapes include charts for easy reference. This goes for books and even the occasional magazine as well. While the charts aren’t free, they will carry with them the added value of the source material.
• Fitness Trainers – As with any kind of exercise, the personal attention of a professional is always a valuable resource. It’s possible that gym staff, physical education teachers, or even a high school coach would have suggestions or even charts to give away.
• The Internet – Many sites will have downloadable and printable dumbbell workout charts that cater to all sorts of exercise demographics – from full-time stay-at-home parents to jetsetting business professionals. If you don’t mind working from your computer screen, you can keep your computer open while you work out, and actually follow dumbbell exercise charts with videos explaining the correct form for each exercise.

Roll Your Own

In fact, using computers and any simple word-processing program gives you the opportunity to use a digital camera to take pictures of yourself doing each exercise. Use these photos to create your own chart. You can also personalize your information next to each picture, with things like:

• How this helps your goal (“This will make your arms look fantastic!”)
• Intended number of reps (“Should do 10 of these. Try for 12!”)
• Safety issues (“Careful of your back!”)

Remember that as your body gets in shape, your exercise goals as well as the charts and pictures you use to achieve them, should change.

[tag]exercise,dumbbell[/tag]