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Dumbbell exercises



Exercises with dumbbells | Prokachkov.ru

Dumbbell Lunge: Video Exercise Guide & Tips

Dumbbell – a very simple "simulator", which allows you to fully train almost all muscle groups. Dumbbells are of several types: collapsible and not collapsible, with the option of their execution can be rubberized or not rubberized. In each case, the ideal option would be different dumbbells, it all depends on where you are. In the hall, the main priority will be free time, and for the house the money that you can spend on them. In any case, training with dumbbells will help you develop a beautiful and harmoniously developed body, read on how to create it.

The article will be divided into groups of muscles that can be trained with the help of dumbbells. So it will be convenient to navigate and select the necessary exercises for your bodybuilding training program.

Exercises for chest muscles

Perhaps the chest will always be one of the most difficult to train a group of muscles, but the pectoral train with dumbbells, it is enough to do just a couple of exercises for the top and bottom of the chest to work it out completely.

Dumbbell bench press on an inclined and horizontal bench

The first exercise trains the upper chest, and the second lower. It is also possible to perform the dumbbell bench press head downwards, so you can train the lower chest in a concentrated manner. Perform them with a pyramid in the range of 15 – 8 repetitions.

Wiring on a horizontal or inclined bench

The dumbbell layout is an isolated exercise for nursing babies, which also perfectly stretches them, and in isolated exercises the weight of dumbbells should be less than in benches. Execution options can be 3: wiring on an inclined bench, on the horizontal and head to the bottom. Wiring is recommended to do in the pyramid 2 sets of 15 – 10 times.

Exercises for arm muscles

Exercise Dumbbell Walking Lunges – your partner at the gym

Hands – the second most popular part of the body, which is trained in each gym. Usually, most newcomers regularly perform biceps exercises, which only need one specialized workout per week, which can be easily done with dumbbells.

Lifting dumbbells for standing biceps

Lifting dumbbells for biceps can easily replace the basic exercise for biceps training – lifting the barbell for standing biceps. You can perform it in 2 – 3 sets of 12 – 8 repetitions each.

Bending the arms while sitting Cardio training or strength exercises – Slim club on an incline bench

Antique Spaulding A. W. Wooden Exercise Equipment Dumbbell/Barbell 1 lb | eBay

This is a more isolated version of the previous exercise, since it eliminates the help of the biceps with the muscles of the legs and back. The number of approaches and repetitions is similar to the previous exercise.

Concentrated sitting biceps

I do not like this exercise, but it is often performed in the halls, so this article does not put it. The whole load of the dumbbell also lies on the biceps, it is performed Steroids in USA online in the same 2 – 3 sets of 8 – 12 repetitions.

These 5 Pilates Dumbbell Exercises for Shoulders Give You A Sculpted, Elegant Upper Bod

Arms bending with dumbbells sitting

Alternate flexion can be performed at the end of the arm workout in order to finally hammer the biceps, if it happened before. Bending is performed at a fast pace of 10 to 12 repetitions for each hand.

Dumbbell Lifting at Scott's Desk

I do not advise you to carry out two dumbbells at once as in the picture, it is much more convenient to do each hand in turn. So the concentration on the muscles is higher and therefore the muscles are better worked out. We carry out in 3 approaches 12 – 8 times.

Dumbbell Hammers

Hammer hammered brachialis, as well as forearm. Perform them after a biceps workout, or instead. The number of approaches – 3, repetitions 8 – 12.

Dumbbell extension behind the head

The extension of the dumbbell behind the head is an isolated type of exercise for the triceps, since the triceps mainly consist of slow muscle fibers, the number of repetitions in the approach is recommended to be increased to 15 – 10 times.

Exercise Dumbbell Pullover Crunch off Bosu – your partner at the gym

But even this

Arm extension with a dumbbell lying down

This exercise is an analogue of the French bench, only in this case it is performed using a dumbbell in 3 sets and 15–10 repetitions in each.

15 Trainer-Approved Dumbbell Exercises That Will Help You Burn Fat and Build Muscle

Extending and bending the wrists on the horizontal bench

Flexion and extension are best done at the end of the workout, because if you score Steroids at BEST PRICES your forearm ahead of time, then the rest of the workout will be for nothing, because you won't have a normal grip after that. The forearms are trained with a small weight, which gradually increases with a huge number of repetitions. Usually in each approach should come failure.


Broad shoulders are also a priority for young people who are just starting to deal with weights. Delta can be divided into 3 large muscle groups – front, middle and rear. Dumbbells can easily work out all groups.

Dumbbell bench press sitting

Dumbbell bench press sitting – can be attributed to the group of basic exercises for the development of the front and middle bundles of deltoid muscles. Exercise your shoulders with dumbbells in 3 sets of 15 – 10 times.

Breeding dumbbells to the side

Breeding or swinging dumbbells to the sides are working through the middle bunch of deltoids. We carry them out in 2–3 approaches 8–15 times.

I'm a Trainer, and These Are My 15 Favorite Dumbbell Exercises For Building Muscle

Lifting dumbbells in front of you

With this exercise we train the front delta. It is usually performed at the end of a workout deltoid and often the exercise is done to failure. Raise each hand in turn in 1 – 2 approaches 12 – 15 times.

Breeding dumbbells in the slope

With the help of dilutions in the rear delta trains, as well as trapeze clings. We train the deltas in 3 approaches 8–15 times.


One Arm One Leg Dumbbell Row – Strength Training Exercises

Dumbbells alone will not be enough to train the back; I personally know only one exercise with dumbbells that you can train your back with. However, if you are not going to compete in bodybuilding competitions, then this will be enough for you.

Thrust dumbbells to the belt

Best Ab Exercises for Men Using Dumbbells

If you master the technique of performing dumbbell traction, then you will surely abandon other exercises and will perform it first of all. Dumbbell work fine broadest muscles of the back, while it is not as heavy as deadlift or barbell thrust to the belt. We do it in 3 approaches 15 – 8 times.


We can say right away that you cannot create huge legs with dumbbells, as it is difficult to hold such weight in your hands that is necessary for the growth of your legs, but you will be able to keep your leg muscles in good shape.

Dumbbell squats

Analog to the well-known squatting with a barbell. We hold dumbbells in our hands and perform regular squats, which you did at school. Squat costs 2 – 3 sets of 10 – 12 times.

Dumbbell Lunges

Lunges mostly train the gluteal muscles, which is why they are so popular with girls. We do as usual in 3 sets of 8–12 repetitions.

That's all the exercises with dumbbells, which are known to me at the time of this writing, of course, they were invented much more, but even this amount is enough to make a full and varied training program.


bench press, dumbbell bench press, each hand, Lifting dumbbells

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