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

The Shoulders

Front Raises: Works the front of the deltoids

1) Stand upright with your feet shoulder width apart and knees slightly bent

2) Hold a dumbbell in each hand against the front of your thighs. Your palms should be facing inwards, toward the thighs

3) With your elbow slightly bent raise one of the dumbbells until your arm is out in front of your chest and parallel to the ground

4) Slowly lower your arm until the dumbbell is back resting on your thigh. Repeat exercise with your other arm

5) Alternate between arms for the remainder of the exercise

Points to remember:

Keep abdominals tight and your back straight throughout the exercise. As you near the end of a set you may find your lower back will begin to arc. Try to avoid this as you will be using your back muscles instead of shoulder muscles and will also help prevent lower back injuries.

Do not lock elbows during exercise. Keep them slightly bent at all times.


Lateral Raises: Works the middle of deltoids.

1) Stand upright with your feet shoulder width apart and your knees slightly bent.

2) Hold dumbbells at the side of your body resting against your thighs. Palms should be facing in toward the body.

3) With your elbows slightly bent raise both of your arms to the side until the dumbbells are at shoulder height and your arms are parallel to the ground. At this point your palms will be facing the ground.

4) Slowly bring arms back down to the sides of your body. Repeat the exercise.

Points to remember:

Keep abdominals tight and back straight throughout the exercise. Again you may find your lower back arcing, try to avoid this.

Keep elbows slightly bent at all times, do not lock.

This exercise only requires a light weight, if you are using a heavy one than you are not performing it correctly.


Seated Shoulder Press: Works all parts of the deltoid muscle.

1) Sit upright on the edge of the bench with both feet planted to the ground about shoulder width apart.

2) Hold dumbbells directly overhead with palms facing forward and elbows slightly bent.

3) Bending the elbows bring your arms down slowly until they are bent at a 90 degree angle. Do not take arms past the 90 degrees.

4) Bring the dumbbells back up into the starting position above your head.

Repeat the exercise.

Points to remember:

Keep abdominals tight and back straight throughout the exercise.

Do not lock the elbows when holding dumbbells above your head.

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