If you're looking for a list of exercises for a beginner's workout with weights, why not start with a list of exercises for a slightly bad lower back. This can be one of the most common areas of back pain and muscle weakness. A lot of people just ignore the pain and roll the dice hoping it will go away.
To build muscle in your lower back, you need to lift relatively heavy weights and really focus on form when you lift. There are a lot of great books and DVDs available that show you how to do these exercises correctly. I recommend starting with a strength training program at the beginning of your workout with a pair of dumbbells. Use these for your first couple workouts as advised at fitnesshub.co.uk.
If you can perform three sets of twelve reps of thirty-five pound weight without a break between reps, you're already ahead of the game. Keep in mind that you want to keep your reps at around fifty or sixty per workout. That means your workout each day should be about five minutes or less. Three sets of twelve reps of thirty-five pound weight with no break between sets is a great beginning strength routine. As your body gets stronger and your dumbbells get heavier, you can add more weights and decrease the reps.
The next exercise for a beginner's workout with weights is a dumbbell squat. Squats at the gym can be a bit awkward and most people can't get more than about eight reps. Your goal should be to build muscle and make your thighs slightly wider than they were when you started. Start out using eight lbs per dumbbell. You should gradually increase the weight as your legs get stronger.
Another exercise for a lightweight beginner is a dumbbell clean and jerk. Clean and jerks involve two dumbbells that are lifted slowly and under control. This exercise works the quadriceps, hamstrings and glutes all at the same time. Try to keep the dumbbells to shoulder width apart for best results.
You might be asking yourself, if these exercises don't have anything to do with a healthy back or biceps, then why do they even exist? The answer is simple: because you can use them to improve any area of your body. For example, the classic bench press has multiple benefits. It builds strong chest muscles, while it helps you build arm muscle, shoulder muscle and more. By doing free weights instead of machine weights, you can use your body weight as resistance to target different muscle groups.
The original post describes an exercise called "DB" which was designed to help a person get stronger. The exercise is a slow, continuous movement. So, the bench press is the "traditional" way to do it right? While I'm not sure if "traditional" means going slowly or doing fast reps, I'll give it a try.
If you've read my other articles, you know I'm a big fan of dumbbells. I used to recommend stationary dumbbells (set at a 90 degree angle). I preferred standing dumbbells because they let you keep the same shoulder width you'd get with seated dumbbells. So, if you want to avoid getting a "bad back", standing dumbbells are your best option. And you can make progressions and work your way up the chest and arm fitness program by adding weight to your exercises.
The original post also described five other exercises that I'd recommend. They're bicep curls, tricep kickbacks, bent over rows, cable pull ups and reverse flies. Let's look at those now. For each of these exercises, a 5kg dumbbells offers a different benefit which will help you train for your goals.
Let's start with bicep curls. You can achieve a much better looking bicep than with seated dumbbells. This is an exercise where you use a very heavy weight on one side and use free weights on the other. You'll use a dumbell to pull the weight towards you while keeping your back straight. This is the classic bicep workout and many guys use this exercise to fix their achy, stiff shoulders after they have injured them due to bad backs.
Next we look at tricep kickbacks. A tricep kickback targets your triceps and is a great way to improve your upper body strength without adding the strain of a machine. To perform this exercise simply grab a pair of dumbbells and place them on your triceps.