The back is an often overlooked muscle group that definitely should not be ignored.  Here are a few dumbbell exercises to hit the lats, middle and lower back.

Bent Over Two Arm Dumbbell Row

Start with your feet close together and two dumbbells in hand.  Bend forward as far as you can go, so that your torso is close to parallel to the floor.  Keep your knees slightly bent and keep your head up and back arched inwards.  Hold dumbbells at arm's length straight down. You're going to pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back.  Return slowly to starting position.   You can also do this lift with an underhand or pronated grip.

One Arm Dumbbell Row

This is probably the best dumbbell lift for back.  Begin with your right foot flat on the floor and your left knee resting on a flat bench.  Lean forward so that you're supporting the weight of your upper body with your left arm on the bench.  Your back should be flat, almost parallel with the floor.  Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body.  You're going to try to pull your elbow back as far as it can go, ending with the dumbbell parallel with your torso. Then, lower the dumbbell to the starting position. After the set is finished, switch arms.

Stiff-Legged Dumbbell Deadlift

This exercise is usually done with a barbell, however the dumbbell version can add some much need variation.  This lift places an emphasis on the lower back.  Begin by dumbbells in hand, hanging by your side.  Bend at your waist with your head up, back straight and knees nearly locked.  Hold dumbbells at arm's length with palms facing in.  Straighten your back up while holding the dumbbells at arm's length.

So there are a few lifts to help you develop an impressive back.

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Most people, as they're busy curling, don't realize that the tricep makes up the biggest part of the arm.  As such, it's important to put in some quality time working on the triceps.

Lying Dumbbell Tricep Extensions

Begin by laying down on a flat bench with your head at the end of the bench.  Hold a dumbbell around the end with both hands.  Your arms should be pointed almost straight up, but tilted a little towards your head.  Lower the dumbbell to a point just behind your head while keeping the upper arms and elbow still.  Avoid letting your elbows flare outward.  Slowly lift the dumbbell back to the starting position while keeping your elbows locked. This lift can be done with two dumbbells or on a decline bench.

Dumbbell Seated Triceps Press

This lift is very similar to the lying dumbbell tricep extension except that you'll start by sitting on a bench with your back straight and your feet flat on the floor.  Grab one end of a dumbbell with both hands and raise it above your head, while locking your elbows.  With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps.  Press the weight back up, following a slight arc until the elbows lock and the weight is again above your head.  This exercise can also be performed standing up.

One Arm Pronated Dumbbell Tricep Extension

Lay on a bench with your lower back pressed flat against the bench.  Hold one dumbbell at arms length above your chest area.  Your arm should be perpendicular to the floor. The palm of your hand that is holding the dumbbell should be facing toward your feet with your free hand positioned on the bicep of the arm holding the dumbbell for support.  If your are holding the dumbbell in your right arm you will lower the dumbbell to your left shoulder.  Make sure to keep your upper arm stationery during this lift.

With these exercises you should see some solid gains in the tricep department.

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Here are a few dumbbell bicep exercises that work well for producing lady slobbering guns.

Dumbbell Concentration Curls

Begin by sitting on the end of a flat bench.  Spread your legs apart into and lean forward slightly.  Grab the dumbbell in one hand with your palm facing upward.  You're going to rest your elbow on the inside of your thigh and let the dumbbell hang.  Rest your other hand on the top of your other thigh for support.  Then, curl the weight up while keeping your torso, upper arm and elbow still.  As you lift, twist your wrist so that it turns in towards your body.  Squeeze the bicep at the top and then slowly lower the dumbbell in the same motion that you lifted it.

Dumbbell Hammer Curls

Start with a dumbbells in hand and hanging at your sides with your palms facing each other. You'll want to keep your elbows tucked as you lift.  Keeping your palms facing each other, curl the dumbbells up in a semi-circle toward your shoulders.  Make sure to squeeze the biceps hard at the top of the lift and then slowly lower.  Your not going to twist in this version of the curl, which puts emphasis on the outer bicep head.  You can also do these in alternating fashion as well as seated.

One Arm Dumbbell Preacher Curl

Using a preacher bench, begin with one dumbbell in hand with your palm facing up.  You're going to curl the dumbbell up until the forearm touches the bicep.  Then, lower to the starting position using the same path.  Finish your set and then switch arms.  This can also be done two at a time.

Hopefully with adding these to your routine you'll add some size to those guns.

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Here are a few dumbbell exercises to add some meat to those delts.

Seated Dumbbell Should Press

This is the best dumbbell exercise for adding mass to your delts.  Start with sitting on a bench with a straight back with the dumbbells positioned on your knees.  Try to press your back against the bench with your feet flat on the floor.  The tricky part of this lift is actually getting the dumbbells into position, especially if you're pushing big weight.  With the dumbbells on your knees, you're going to basically kick each dumbbell up and into position, which is just above shoulder level, with your elbows out and palms facing forward.  You're then going to press the dumbbells up and in until they nearly touch above your head.  Then slowly lower the dumbbells to the starting position.  You'll find that the more you do these, the better you'll get at hoisting the dumbbells into position.  These can also be done standing up.

Front Dumbbell Raises

You begin the lift with a dumbbell in each hand, with your palms facing backward.  Your feet should be about shoulder width apart.  You'll want to make sure that you want to keep your arms straight but not locked.  Lift the dumbbells in front of you in a wide arc until they are slightly higher than shoulder height.  Slowly lower the weight in the same path that you lifted.  Try to limit swinging and momentum as this will take the emphasis off of the shoulders.  This lift can be done with one dumbbell at a time or a barbell as well.

Dumbbell Lateral Raises

Begin with the dumbbells in front of your thighs.  Bend over at your hips slightly with your knees bent.  With elbows slightly bent, raise your upper arms to your side until your elbows are shoulder height.  Lower your arms in the same motion.  As with the front dumbbell raise, you'll want to limit momentum so that you can focus on using the shoulder to lift the weight.  A number of variations on the lift exist including doing them seated or one at a time.

With these exercises you should be well on your way to developing those delts.

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Here are a few of the more effective chest exercises using dumbbells only.

Dumbbell Bent-Arm Pullover

You'll start off by lying on a bench with your head over the edge of the bench and with your feet flat on the floor. You're going to lower the dumbbell in a semicircular motion towards floor. You'll want to go as low as you can without causing any discomfort. Keeping your elbows tucked, lift the dumbbell back up using the same path. This exercise can also be done with the arms straight or with two dumbbells.

Dumbbell Bench Press

This is by far one of the most effective chest exercises you can perform. Start off by sitting on the edge of a flat bench while resting the dumbbells on your knees. As you roll back onto the bench, you'll use your knees to kick the dumbbells back to a position slightly outside and above your shoulders. Your palms should face forwards. You'll need to bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. You'll then press the weights up over your chest until they meet above the center of your body. You'll lower the dumbbell using the same path downward until your arms are slightly below parallel to the floor. These can be done on an incline or decline bench targeting the upper and lower chest respectively.

Dumbbell Flyes

You'll begin this exercise as you would the dumbbell bench press, sitting down on a flat bench with the dumbbells resting on your knees. As you roll onto your back, keep the dumbbells close to your chest. You'll lift the dumbbells over your chest by extending your arms. Make sure to maintain a slight bend in your elbows. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise. Remember this is not a dumbbell bench press so you're not going to be able to lift as much. These can also be performed in an incline or decline position.

So there you have it. These are three of the most effective dumbbell chest exercises you can perform and don't forget to try the variations of these exercises.

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Traditional dumbbell sets certainly have their place and have been used over the years to develop many impressive physiques. However, adjustable dumbbells provide many benefits over dumbbell sets, especially for home users and garage warriors.

The biggest benefit by far is going to be price. A full dumbbell set can cost thousands of dollars, not to mention outrageous shipping prices if you're not lucky enough to be within range of fitness dealer. A similarly equipped pair of adjustable dumbbells can usually be had for under $1,000, quite a substantial savings.

Another big issue you run into with dumbbell sets is space. Commercial gyms with plenty of floor space don't have a problem housing several racks of dumbbells. For the average home lifter however, space is going to be limited. Adjustable dumbbells take up very little space comparatively and some sets come with stands to help with organization.

While traditional dumbbell sets are effective, the most practical solution for home lifters are appropriately sized adjustable dumbbells.

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