Good way for building up hard and lean muscles is to do dumbbell exercises. These exercises are more effective than barbell exercises because they focus more precisely the muscle you train. To fully develop your muscles do both barbell and dumbbell exercises. If you want to build up your muscles fast you need to know some weight lifting basics.
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Dumbbell exercise for the chest: Lie on a flat bench with your feet on the floor. Grasp a pair of dumbbells and hold them over your chest with your palms facing in.
Keeping your arms slightly bent lower the dumbbells in an arcing motion out to your sides. Pause for 1-2 seconds and the slowly lift the dumbbells to their starting position following the same arc.
Dumbbell exercise for the triceps: Grasp a pair of dumbbells with your palms facing in and lie back on a bench. Hold the dumbbells over your chest. Lower the dumbbells slowly until they are just beside your ears. While you lower the dumbbells don’t move your upper arms. Pause and then return the dumbbells to their starting position. Repeat.
Dumbbell exercise for the biceps: Grasp a dumbbell in each hand and let them fall naturally to your sides with your palms forward. Keeping your elbows close to your body lift the weights up to your chest. Slowly lower and repeat. Avoid arcing your back while lifting the weights.
Dumbbell exercise for your back: Place your right knee and hand on a chair. Keeping your left leg slightly bent and your back flat let your left hand hang parallel to your knee. Bring your left hand to your hip leading with your elbow so it is close to your body. Slowly return to the starting position and repeat.
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