Simple Dumbbell Exercises for Major Muscle Groups

These simple and common dumbbell exercises will add a lot of power and strength training to your fitness circuit quickly.

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Biceps | Hammer Curls

The posture: Abs tight,chest up, knees bent and elbows in and fixed to your sides. Standing legs apart, also maintain a grip spaced shoulder width.

Lift the dumbbell directly up with your thumbs pointed forward, and stop at a 90° from your elbow joints.
Now, reverse back. Stop right before you'd straighten out your elbows, and repeat back up. and reverse the motion back down. Lower the weight down, stop just before your elbows are straight and then reverse the motion back up.

Triceps | Press

The posture: Lie down on a bench, your back flat, abs tight, chest up and elbows stable.
Keep your elbows in, lower the dumbbell to your forehead, stopping an inch away from your head. Now reverse back up. Push the dumbbell up, stopping before you straighten out your elbows. Reverse back.

Shoulders | Shoulder Press

Posture: sitting or standing, but beginners ought to perform this sitting on a chair or bench with back support.

Holding a dumbbell in each hand,extend arms directly above your head. As previous, keep elbows bent.
Until you reach a 90 degree angle, slowly lower arms.
Now, push back to extended position. Press straight overhead - the weight tends to move at a diagonal.

Chest | Chest Press

Posture: Lying on a bench flat on your back, abs tight, shoulders down and chest up.
Push the weight up, and focus on bringing elbows together. Don't straighten out elbow joints - stop right before that. Now reverse back down.
After you lower the weight, stop at the point which has our elbow joints in line with your shoulders. Reverse the same motion back up.

Legs | Lunges

Posture: Standing,one leg forward, one leg back. Abs tight, knees bent and chest up.
Focus on splitting the weight between your legs evenly. Move your hips back just a littel(like you're going to sit down), and squat directly down.
Stop when you're comfortable (with your back, that is), and avoid letting your back come forward.
Stop right before you straighten your knees. Reverse back down. (MensXP.com)