12 Free Weight (Dumb Bell) Resistance Exercises to Work Out the Whole Body.

The Back

Single arm row: Works the lattisimus dorsi.

1) Stand upright next to the bench so it is on your left hand side. Place your left knee on top of the bench so you are kneeling on it with your left knee only. Bend your lower back and place your left hand on the bench. Basically half of you is on the bench and half of you is off, your upper body should be parallel to the ground.

2) Hold a dumbbell in your right hand and let it hand down toward the ground. Your palm should be facing toward the bench.

3) Keeping your arm right up against your side bring your right arm up until the dumbbell reaches your midsection.

4) Slowly lower the weight back down until it is back in the starting position. Repeat the exercise.

5) Swap sides and arms and repeat the exercise again.

Points to remember:

Keep the abdominals tight and your back straight throughout the exercise. Your back will have a tendency to arch, try to avoid this.

Do not lock the elbow when it is in the hanging position.


Dead Lifts: Works the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings and quadriceps.

1) Stand upright with your feet shoulder width apart. Bend the knees slightly. Hold a dumbbell in each hand hanging at your sides.

2) Using your lower back lower the weights down your legs as far as it is comfortable. Down to your knees is fine.

3) It is essential your upper back remains straight throughout the exercise. Your lower back should be arched in slightly with your head upright.

4) Stand back upright using your lower back, keeping the back straight, head up and knees bent. Repeat the exercise

Points to remember:

If you have had a history of back problems do not attempt this exercise.

If you do not feel you are performing exercise correctly or you are unable to keep back straight do not continue with exercise. If in any doubt discontinue.

Keep abdominals tight, knees bent, upper back straight, lower back slightly arched, head up and lift and lower with the lower back.

If performed correctly it is one of the best exercises to do because it works so many muscles and works them well.


The Workout Routine

Included in this program is a weekly workout program to include in your journal. This program is there to give you an idea of how to set up your own but feel free to follow this one instead. Everybody utilises their time differently so set up a routine that suits you best. Each day contains two body parts to work on with 4-6 exercises to be performed.

The weight and number of sets and reps needs to be recorded to help keep you on track. You will notice that the same body part is never worked on two days in a row; there is always a 2-4 day break to allow those muscles to rest and recover. Each session should take between 30-45 minutes depending on the number of exercises being performed. Try to vary your routine from week to week to keep things fresh.

Good luck and have fun!

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