Effective Dumbell excercise?

[Condordagreat]

So I went over to my local WalMart and got a couple 10 pounder dumbbell, and I was wondering what the most effective exercise to use them would be. A 'compound' exercise that works multiple muscles, primarally biceps. Any suggestions?

[Kyuu]

Just do them in regions:

Triceps
Biceps
Chest
ShoulderAnd other regions.


A 'compound' exercise

Can't imagine a compound exercise dealing with dumbells.

[Heretic]

You can use dumbells for many ab exercises. If you get really good at pushups, like my coach, he/you can actually do pushups, lift yourself up in the air, let the dumbells clang together, and come back down. Similar to clap pushups. Pretty crazy stuff.

The ab exercises are probably most effective though, if you'd have to ask me.

[[W]]

Dumbells uses compound muscles since it's free weights and not a machine that isolate a certain muscle.

Here goes a site that shows you biceps with dumbells and others:

http://www.exrx.net/Lists/ExList/ArmWt.html#anchor1910082

Also on that site just click on what part you want to work out, almost every part has a dumbell alternative.

http://www.exrx.net/Lists/Directory.html

[Condordagreat]

Thanks! That site helped alot. Im gonna mix in these dumbbell flexes for my arms/chest with some HIIT for the rest of me and beef up:twisted:

[Opace]

Personally I prefer Alternate Dumbells or Concentrated Dumbell exercises. Alternate is just lifting the bells alternately (one on right arm, another on left arm and repeat 20 times in total). Concentrated is just sitting down, arm making a 90 degrees and lift the bell for 10 times. I train at 7.5-10kg.

[Heretic]

;2302888']Dumbells uses compound muscles since it's free weights and not a machine that isolate a certain muscle.

I HATE cable weights. Only real men use free weights, lolz. I'm glad our school allows it. Actually, our school only has free weights, nothing else.