Dumbbell exercises for toning help restore or build muscle tissue while simultaneously reducing fat. Compound movements are ideal for toning because they involve multiple-joint movements that maximize the amount of affected muscle. Exercises that target large muscle groups have the greatest potential for increasing muscle tissue and burning more fat by speeding up your metabolism. Use dumbbells that exhaust your muscles within 12 to 15 repetitions for toning.
Upper-Body Pushing
Compound upper-body-pushing dumbbell exercises target large muscles in your chest. The flat dumbbell bench press is an overall chest builder that emphasizes the middle fibers of your pectoral muscles. The incline dumbbell press focuses on the upper fibers of your pectoral muscles and the decline press hits the lower pectoral fibers hardest. Perform eight to 10 sets of upper-body-pushing exercises per workout session up to three times a week.
Upper-Body Pulling
Compound upper-body-pulling dumbbell exercises target large muscles in your back, which includes the latissimus dorsi. Dumbbell bent-over rows involve leaning on a bench and alternating between sets that work the left and right sides of your back. Dumbbell lying rows focus on repetitions that work both sides of your back simultaneously while lying face down on a bench. You can also grasp a dumbbell between your legs while performing pullups or chinups, which are top exercises for your back. Perform 10 to 12 sets of upper-body-pulling dumbbell exercises per workout session one to three times a week.
Lower-Body Pushing
Lower-body-pushing dumbbell exercises for toning include compound movements that target large hip and thigh muscles. Dumbbell squats, which involve squatting down until your thighs are just past parallel with the floor, target the quadriceps that form the front of your thighs. Deeper dumbbell squats recruit more support from your gluteal muscles. Hold a set a dumbbells while performing lunges to tone your quads. Take longer lunge strides to emphasize your glutes. Perform 10 to 12 compound lower-body-pushing exercise sets per workout session up to three times a week.
Lower-Body Pulling
Lower-body-pulling dumbbell exercises involve compound movements that target muscles along the back of your thighs, including the hamstrings. Dumbbell straight-leg deadlifts include holding a set of dumbbells down at your sides and keeping your legs straight while bending at the waist until the weights reach your feet. Stiff-legged dumbbell deadlifts involve bending at the waist with slightly bent knees and keeping your back straight as you lower the weights to your feet. Complete six to eight sets with compound lower-body-pushing movements for each workout session one to three times a week.
