Bodybuilding Dumbbell Exercises
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Exercises with dumbbells | Body-building
Exercises with dumbbells are quite simple to perform and are available to everyone who wants to play sports. To complete them you do not have to go to the gym, which for many people will be a big plus.
Performing simple movements, you can achieve good results, even doing at home.
The main thing is to correctly perform these exercises and to know which of them affects which muscle groups.
Below are the main and most popular exercises with dumbbells. Performing them with the right technique guarantees good results.
3 Exercise 1 Dumbbell Metcon Countdown Workout – Time, Space and Equipment Efficient Training
Exercises for training biceps.
Lifting dumbbells for biceps standing.
Lifting dumbbells for biceps sitting.
Concentrated lifting for biceps.
Exercises for training triceps.
Extending the arm with a dumbbell from behind the head.
French press with dumbbells.
Tricep bench with dumbbells.
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Arm extension with a dumbbell back in the slope.
Exercises for shoulder training.
Dumbbell bench sitting.
Shoulder broach with a dumbbell.
The layout of the dumbbells to the sides.
Lifting dumbbells in front of you.
Breeding dumbbells in the slope.
Lifting dumbbells to the side lying on its side.
Exercises for training the pectoral muscles.
Dumbbell bench press on a horizontal bench.
Dumbbell bench press on an incline bench.
Dumbbell bench lying on an incline bench with a lower slope.
The layout of the dumbbells lying.
Pullover with dumbbell.
Exercises for training the muscles of the back.
Shrugs with dumbbells.
Thrust dumbbell in the slope.
Chest Exercises For Women With Dumbbells
A single dumbbell in the slope.
Exercises for training legs.
Squatting with dumbbells.
Dumbbell palms-down wrist curl exercise for forearm
Lunges with dumbbells.
Thrust dumbbells on straight legs.
Exercises for training biceps
In this section, we will consider exercises with dumbbells that affect the muscles of the arms, namely the biceps.
Lifting dumbbells for standing biceps
In terms of impact on the biceps, this exercise resembles similar arm flexion with a barbell, which is the best basic exercise for training your arms. Based on this, it can be argued that lifting dumbbells for biceps is also the best. The use of dumbbells allows you to better feel the load, and also, due to the rotation of the brushes at the top point Steroids for Sale Online of the exercise – to work out the target muscles more deeply. Exercise can also be performed alternately with each hand.
Lifting dumbbells for sitting biceps
This position allows you to more correctly perform the exercise. If in the previous version it was possible to help yourself with the movement of the body and use the lower back muscles, then sitting it will be more difficult to do. Dumbbells can be lifted both at once with both hands, and with each hand alternately.
By slightly changing the position of the brush, we also change the emphasis of the load received by the biceps. In this variant of the exercise, the shoulder muscle (lateral part of the forearm) and the lateral part of the biceps receive the main load. Thus, the implementation of this exercise will make your biceps grow thicker and give your arm a more impressive size.
Concentrated biceps lift
Exercise provides the maximum concentration of the load on the biceps. Performing this rise, mainly develops the tip of the biceps, its peak. No other exercise has a similar effect on the biceps.
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Exercises with dumbbells for training triceps
Arm extension with a dumbbell from behind the head
Probably the most popular exercise with a dumbbell for the triceps. Its main purpose is to work out the long head of the triceps, namely its lower part. However, although to a lesser extent, all three heads of the triceps receive the load. Exercise can be performed both standing and sitting.
Dumbbell french press
This exercise is more basic than the previous one. It is analogous to the French bench press, however, the use of dumbbells makes the amplitude of movement deeper, and the modified rotation of the hands significantly reduces the load on the forearms. All three triceps heads are actively involved in the exercise.
Tricep bench with dumbbells
Another option for training triceps. As well as in the previous exercise, all three heads of the triceps receive, but from a different angle, which allows to work out some muscle fibers more qualitatively.
Arm extension with a dumbbell back in the slope
Exercise maximally isolates the load on the triceps and allows them to work out very well. It is recommended to perform at the end of training triceps, after heavier exercises.
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Exercises for shoulder training
Dumbbell bench press sitting
The main load from this exercise falls on the lateral (middle) sections of the deltoid muscles. The front and rear are also sufficiently loaded. Dumbbell bench sitting can be performed with both hands simultaneously or alternately with each hand. It can also be performed in a standing position, but it is not recommended so as not to overload the lower back.
The exercise is similar to the previous one, however, due to changing the buy real steriods position of the elbows and turning the hands during its execution, the load mainly lies on the front sections of the deltas, making the shoulders more thick.
Shoulder broach with dumbbell
Similar shoulder pull with a barbell is considered one of the best exercises for developing strength and weight of the shoulders. Therefore, the dumbbell broach should also be treated with respect. Although the barbell allows you to work with heavier weights, but the dumbbells have their advantages. Exercise actively uses all three bundles of deltoid muscles. Also included in the work of the biceps and trapezium.
Dumbbell set apart
This formative exercise allows you to isolate the deltoid muscles. The main load is the side (middle) part. The use of a relatively small weight allows the hands to make more accurate movements and more deeply affect the deltas. Exercise can be performed in a sitting position.
Lifting dumbbells in front of you
Similar to the previous exercise, it also has an insulating effect on the deltoid muscles. However, in this embodiment, the bulk of the load is concentrated on the front beams.
Breeding dumbbells in the slope
Another type of isolating exercise on the deltoid muscles. In this embodiment, the main load falls on the rear beams of deltas.
Lifting dumbbells to the side lying on your side How to lose weight with the help of jogging – a training program and useful tips – All about treadmills
A characteristic feature of this insulating exercise is that the load on the shoulders to go to bed at the very beginning of the movement. At the same time, the lateral and posterior deltoid muscle bundles are involved simultaneously.
Exercises on the shoulders
Exercises with dumbbells for training the pectoral muscles
Dumbbell bench press on a horizontal bench
This is a basic exercise for developing strength and mass of the pectoral muscles. The horizontal position allows you to load mainly the average bundles of pectoral muscles. The use of dumbbells allows you to give the exercise more than the same barbell weight amplitude of motion, which in turn allows you to work out the muscles more deeply. Read more about the dumbbell bench press.
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Dumbbell bench press on an incline bench
The modified angle of inclination of the bench, allows you to shift most of the load on the upper parts of the pectoral muscles, thus working them out qualitatively. The tilt angle should be between 25-45 degrees.
Dumbbell bench press lying on an incline bench with a lower slope