Any fitness newcomer might wonder if old-fashioned dumbbell routines, the type once marketed to scrawny beach goers, might no longer be so smart.

This is especially true given the rise of cutting-edge exercise equipment, from TRX cables to digital fitness tools.

The reality is, dumbbell routines remain among the very best full-body workouts available for all fitness levels.

One great feature is that dumbbells can be moved in all three planes, meaning they recruit stabilizing muscles that stationary equipment will most often miss. They also provide additional grip strength training with virtually every exercise is performed.

Their small size and lack of either moving or removable parts mean dumbbells are easy to store and ideal for home use.  They also range in weight from under one pound to well over 100, meaning no one is either too weak or too strong to benefit from dumbbell training.

In fact, if used correctly within an overall healthy lifestyle, dumbbells could be the only piece of equipment you’ll ever need for reaching your strength, toning, explosiveness, and muscular endurance goals.

Here are five standby dumbbell exercises to get you started.

1) Biceps Curl: Starts with your back straight and dumbbells at your sides. Raise one hand keeping your upper arm motionless until your elbow forms a 45-degree angle. Slowly lower before raising the other hand. Repeat as needed.

2) Stationary Lunge: Stand with square shoulders and one dumbbell in each hand. Place one leg a step in front and the other behind you, then lower your body until your back knee nearly touches the ground. Slowly rise using the lead led to drive upward. Repeat as necessary before switching legs.

3) Shoulder Press: Stand straight with elbows 90 degrees, hands pointed up, and upper arms parallel to floor. Raise both dumbbells until your arms nearly straighten above your head. Slowly lower to start position and repeat as needed. This can be done seated for additional support.

4) Calf Raise: Stand with square shoulders, feet together, and dumbbells at each side, elevate your body to maximum height on balls of feet. Slowly lower to start position and repeat as needed. For more range of motion, start with your heels overhanging a ledge.

5) Kneeling Row: This upper back exercise requires a bench, but a firm couch will work. Place one same side hand and knee on bench with back parallel to floor. Plant the other foot with a dumbbell in free hand hanging down. Raise the weighted arm until elbow forms right angle with upper arm parallel to floor and brushing ribs. Slowly lower and repeat as needed before switching sides.

As always, remember to consult your physician before beginning a new physical training program.

For assistance designing truly intelligent dumbbell routines, consider scheduling a session with a personal trainer. To get you going, Karp Fitness is happy to offer a $100 savings on a five-session package for all new lower mainland customers. 

Shaun Karp is a certified trainer and owner of Karp Personal Training in Vancouver, B.C.  For further information call (604) 420-7800 or visit his web site www.KarpFitness.com.

You can also find Karp on Facebook.com/KarpFitness and Twitter @KarpFitness