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Dumbbell Training

There's more to dumbbells than biceps curls. Combined with some simple accessories, like a bench and your body, they offer one of the simplest and most effective workouts. Plus there's never a queue for them.

Dumbbells have a bad name from years of association with muscle-bound freaks doing endless biceps curls.

What's easily forgotten is that they offer more range of movement than any other weights apparatus (you try waving a barbell over your head with one hand) and are also great for chest, abs, legs and back. What's more I can virtually guarantee that you'll never have to queue for them. If one set of dumbbells is in use, there's bound to be another pair of a different weight that you can use for another exercise in your extensive dumbbell repertoire. You don't have a repertoire of dumbbell moves? Then read on.

All of these moves are best done in front of a mirror. Primarily this is to watch for good form but we all know that it's really so you can admire your fab new leopardskin leotard.

ARMS

It would be churlish not to mention the biceps curl so - just as a reminder - stand feet shoulder-width apart, don't move your shoulder, and keep the smooth control on both lift and descent. For a bit of variety try a hammer grip in which you hold the dumbbell so it's vertical in your hand at the top of the lift, as if hefting a hammer.

If you have a bench to hand, then sit on it facing the mirror and rest your right elbow on your right inner thigh just behind the knee. Now you should have completely isolated the biceps during the movement with no shoulder involvement at all.

Triceps time. Standing up, hold the dumbbell in one hand, straighten your arm above you and then gently bend your elbow so the weight comes to rest just behind your neck. Now, without moving anything but your forearm at the elbow, straighten and relax the arm to work the triceps.

Remember that bench? Great, if you have a bench then keep your left leg on the floor and put your right knee on the bench. Lean forward and grip the bench with your right arm. With the dumbbell in your left hand, pull your elbow up so your upper arm is parallel to the floor. Now extend your forearm out straight behind you and back to work those tris.

SHOULDERS

Dumbbells really are the thing when it comes to the deltoids in the shoulders. With a light weight in each hand, stand with feet shoulder-width apart and knees slightly bent and arms by sides. Now lift both arms out straight up to shoulder height. Relax and lift again but this time with arms straight up to the front so you end up in the classic 'sleepwalker' position. Repeat. Lots.

CHEST

Try the close-grip bench press - Take a dumbbell in each hand and lie on the bench. Extend both arms straight up above your chest. Lower the weights with your elbows sliding past your sides and stop before the dumbbells reach your chest itself. Repeat.

Chest fly - Using a lighter pair of dumbbells than those you used for the above exercise, lie on the bench with the weights extended straight up over your chest. Now bend your elbows slightly (and keep them bent) and lower the dumbbells out and to the sides so you're arms are out sideways like someone throwing the shutters open in the morning. Bring the dumbbells down until your upper arms are parallel to the floor - don't take it down any further as it will stress the connecting tissue in the front of your shoulders. Smoothly return to start position. Repeat.

BACK

Reverse fly - Effectively this is the fly move for the chest but flipped over so you're face down. Start face down on the bench with the dumbbells hanging down, then, keeping your arms lightly bent, pull your shoulder blades together and lift the arms out wide to each side. Keep the movement slow and return back to the start position. Don't let the weights drop onto the floor or be tempted to drop your arms suddenly after reaching the top of the lift.

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