Standard dumbbell press

Assuming you are referring to the “dumbbell press” exercise, there are a few different ways you can do this with free weights. The most common is the standard dumbbell press, which is done by holding a weight in each hand and pressing it up above your head. You can also do a one-arm dumbbell press by holding a weight in just one hand and pressing it up. Another variation is the alternating dumbbell press, where you have a weight in each hand and alternate pressing them up one at a time.

Dumbbell fly

There are many ways to use free-weight dumbbells, but the dumbbell fly is one of the most effective. This exercise targets the chest muscles and allows you to use a heavier weight than you could with a barbell.

To do a dumbbell fly, start by lying on a flat bench with a dumbbell in each hand. Palms facing inwards. Bend your elbows so that your hands are at about shoulder level. From here, extend your arms to the side, keeping your palms facing inwards until your arms are straight. Return to the starting position and repeat for 10-12 repetitions.

If you want more of a challenge, you can also do this exercise with one arm at a time. Hold one dumbbell in your right hand and complete all reps before switching to the left hand.

Bent-over row

Bent-over rows are one of the most effective exercises for developing back strength and muscle mass. They can be performed with various grip options, including overhand, underhand, and neutral.

It is essential to keep the back straight when performing bent-over rows and avoid rounding the lower back. The weight should be pulled up to the mid-chest level, and the elbows should be kept close to the body.

One of the benefits of using free weights for bent-over rows is that they allow for a more excellent range of motion than machines. This can lead to more significant muscle development in the long run.

Another benefit of using free weights is that they force you to use stabilizer muscles throughout your body, which can help to improve your overall strength and balance.

How to choose the correct weight

Whether you’re a beginner or an advanced lifter, choosing the right weight for your dumbbell exercises is crucial. You won’t get the desired results if the weight is too light. If the weight is too heavy, you risk injury.

Try a few weights to find the right weight and see how they feel. Go for a weight that feels challenging but not impossible to lift. You should be able to complete your desired number of reps with good form.

If you’re unsure what weight to choose, err on caution and go with a lighter weight. You can always increase your weight as you get stronger.