Four specific ways to work out with dumbbells include the bench press, the biceps curl, the wide row and the squat. Make slow and deliberate movements when you are performing the exercises so that you get the full benefit of the workout; do not let gravity or inertia do the work for you.
Perform a dumbbell bench press by lying down and holding two dumbbells at chest level, palms facing feet. Raise your arms until they are nearly locked, pause and lower your arms. This exercise works the pectoral muscles.
To perform a biceps curl, hold one dumbbell in each hand while standing with palms facing forward. Raise one dumbbell by curling your elbow upwards, pause and lower the dumbbell. Repeat with the other arm. This exercise works your bicep muscles.
Perform a wide row by assuming a squatting position and leaning slightly forward, holding a dumbbell in each hand. Lift both dumbbells toward the chest, hold and lower them while maintaining a squatting position. This exercise works the upper and lower lats as well as the lower back.
To perform a squat, stand while holding a single dumbbell with both hands between the thighs. Lower the body by bending the knees to a 90-degree angle, hold and return to a standing position.