Despite its name, the dumbbell is the smartest fitness tool on the planet!
There are many reasons why dumbbells are superior to weight machines: you’ll use more muscles, improve joint stability and work both sides of your body equally. Plus, they are cheaper and portable!
1. Clean and presses
Why? Strengthens and includes a burst of cardio.
How? Hold a dumbbell in one hand. Squat,keeping your heels flat, until your backside reaches knee height and the dumbbell almost touches the ground. Push with your legs and lift the dumbbell off the ground. Once it gets to your upper chest, flick your hand and elbow under to catch it at your chest. Bend your knees to take this dynamic load away from your back. Perform another small squat and, as you come up, press the dumbbell overhead until your arm is straight (pictured). Do all the reps on one arm, then switch.
Sets and reps: 2-5 sets of 8-15 each side
2. Step up and curls
Why? Unlike plain old bicep curls, these incorporate your quads, glutes and calves.
How? Hold a dumbbell in your right hand. Place your right foot on a knee-high bench or chair. Push down through your right heel and stand on the bench. Move your left thigh forward until the knee is hip height and at a right angle. Lift the weight to your shoulder, palm facing in. Pause, then lower your left foot to the ground and the dumbbell to your side. Do all the reps on one leg, then switch.
Sets and reps: 2-5 sets of 10-20 each side
