Dumbbells often line the walls of a gym, ranging from 1 lb. “mini” dumbbells, to 100 lb. monsters. Every person has a different set of dumbbell weights that are suitable for his or her use, depending on the exercises that are performed. Here are a few you can try:

• Triceps kick-backs – Stand next to a bench, then bring one knee and arm onto the bench so your back is parallel to the ground. Holding the dumbbell, start with your upper arm aligned with your back and with your elbow at a 90 degree angle. Then, slowly extend the arm, by raising the dumbbell behind you until it is completely parallel with the floor. Lower, and repeat. (Estimate: 5 lbs. for women, 15 lbs. for men)
• Dumbbell press – Make the same motions as bench pressing, except now it will take much more work from your stabilizing muscle groups to maintain balance. Because of this, you will probably want to perform sets of dumbbell presses at 75-80% of what you typically bench. (One who benches repetitions of 100 lbs. might use 40 lb. dumbbells.)
• Concentration curls – Sit on the edge of a bench with feet flat on the floor. Holding the dumbbell, place your elbow on the inside of your thigh, just above knee, and slowly curl the dumbbell toward your face, then back down. Try not to move your back as you lift the weight. (Estimate: 15 lbs. for women, 30 lbs. for men.)
• Running arms – Using proper running form, make the arm motions of running while holding dumbbells. Use weights that seem easy for about 8 complete swings, but become significantly harder when trying to complete a set of 12. (E.g. 10 lbs. for women, 20 lbs. for men.)

“Mini” dumbbells can be carried during a run to give your arms more work, without draining your energy quickly. And the 100-lb. dumbbells? They make really good anchors for ropes if you can’t get a stake into the ground for a tent or volleyball net. Oh, you were wondering about relevant strength training exercises? Unless you’re already benching 250 pounds, your back would probably appreciate if you stayed away from those ones.

For any of the exercises, if you are able to complete your sets of a particular weight on one day, next time you lift move up in weight by the smallest increment the dumbbells allow. Don’t be discouraged if you “fail” the next time. It’s supposed to be hard; that’s how you build muscle.