Exercises with dumbbells at home

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Exercises with dumbbells at home

Exercises with dumbbells at home are simple and do not require special equipment. It is important to understand that muscle training requires more concentration than equipment.

Exercises with dumbbells at home – the ability to pump absolutely any muscle group. Dumbbells – the most popular projectile in bodybuilding for one more reason – this is the cheapest, most effective and most compact simulator for home workouts. Consider the popular group of exercises with dumbbells that can be done at home.

Exercises for the back muscles

The best exercise for the back muscles at home are pulling. In second place in terms of efficiency in pumping a wide and powerful back is the thrust in the slope. On the third – deadlift. The complex of these three exercises is ideal for back pumping at home. For the development of trapezoid, you can add scars with heavy dumbbells. In practice, it looks like this:

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Pull ups

Body weight

five

ten

1.5

3

Traction in the slope

thirty

five

ten

1.5

3

Deadlift

2 to 30

five

12

1.5

3

Shrugs

2 to 40

five

20

one

–

If there is no horizontal bar:

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Traction in the slope

thirty

7

ten

1.5

3

Deadlift

2 to 30

7

12

1.5

3

Shrugs

2 to 40

7

20

one

–

In dynamics:

Training number 2

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Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Pull ups

Body weight

6

ten

1.5

3

Traction in the slope

thirty

6

ten

1.5

3

Deadlift

2 to 30

6

12

1.5

3

Shrugs

2 to 40

6

20

one

–

Training number 3

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Pull ups

Body weight

7

ten

1.5

3

Traction in the slope

thirty

7

ten

1.5

3

Deadlift

2 to 30

7

12

1.5

3

Shrugs

2 to 40

7

20

one

–

Training number 4

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Bench press exercise for triceps using dumbbells

Rest between exercises in minutes

Pull ups

Body weight + 5 kg

four

ten

1.5

3

Traction in the slope

35

four

ten

1.5

3

Deadlift

2 to 33

four

12

1.5

3

Shrugs

2 to 42

four

20

one

–

Exercise technique

Pull ups

Stand under the crossbar, jump up and grab the projectile with a grip slightly wider than shoulder level. When inhaling, we pull up to the top of the chest. On the exhale, gently descend to the starting position. We avoid jerks both in the positive and in the negative phase of the movement. Note: the best option to build back muscles is to pull up with an average grip. But if you have problems with the communication brain-muscles, and the first of the working chain knocked out the biceps or forearm – start with a wide grip pull-ups. They are also useful for young people who are eager to expand the backbone, perform posture and add a few centimeters in height.

Dumbbell with one arm tilt Take a dumbbell with the optimum weight for your workout. Go to the bench, place the right foot on the end of the support so that the foot hangs from the bench. Bend your back, then inhale and slowly pull the dumbbell to your belt. Feel the trained muscles, as much as possible reduce the load on the biceps and forearm. At the end point of the movement, linger for half a second. On the exhale, return to the starting position. Note: it is important to perform movement due to contraction of the back muscles, and not the work of the biceps. The barbell's incline versus the dumbbell variant is much worse “assimilated” by beginners, since the brain-muscle connection is better formed when performing the exercise with one hand.

Stanovaya dumbbell with dumbbells We take two dumbbells, place them near the socks of the foot. We bend back, bend down, move the pelvis back. We take dumbbells in both hands, inhale and pull the projectile along the line of the legs. Dumbbells should not touch the skin of the legs, but the distance between the leg and the dumbbell should not exceed 15 centimeters. Fully straightened with dumbbells. We linger for half a second, then on the exhale we bend with our back arched, taking the pelvis back. We bring dumbbells to the middle of the leg. Do not return the projectile to the ground – immediately perform the following repetition. Note: the deadlift strengthens the lumbar region, increases the back thickness, and also contributes to the formation of correct posture. The deadlift with dumbbells does not grow back wide, but this is not a reason to refuse this exercise. Dead-end traction involves more than 75% of the muscles in our body, which increases the production of testosterone, the main muscle hormone.

Shrugs We take dumbbells in each hand. Feet shoulder Legit USA Pharmacy width apart. In the initial position we lower the shoulders and the trapezoid as low as possible. While inhaling, we lift the shoulder girdle, trying to press the deltas and the trapezoid to the neck. On the exhale return to the starting position. Note: for this exercise with dumbbells at home you will need really heavy dumbbells. Schrags – an exercise in which they work with great weight. Otherwise, you just do not feel the load. The only way out for those who are not the owner of a pair of heavy dumbbells is to perform scars at the end of the workout.

Exercises with dumbbells at home. Chest muscles

To perform these exercises, you will need not only dumbbells, but also an adjustable bench. You can perform 4 effective exercises with dumbbells for the pectoral muscles:

1. Press lying on an incline bench. 2. Laying dumbbells lying on an inclined bench. 3. Press lying on a horizontal bench. 4. Laying dumbbells lying on a horizontal bench.

When doing the bench press with a barbell, the athlete does not feel his weak points, and the load is distributed unevenly. Exercises with dumbbells allow not only to identify weak spots, but also to choose the optimal load for both hands. Most athletes say that the sensitivity of the pectoral muscles when performing exercises with dumbbells is much higher than during a workout with a barbell.

A set of exercises with dumbbells at home for the development of pectoral muscles looks like this:

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Dumbbell bench press at an angle of 30 degrees

2 to 30

7

ten

2

3

Dumbbell layout at an angle of 30 degrees

2 to 14

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five

12

1.5

–

In dynamics:

Day 2

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Dumbbell bench press at an angle of 30 degrees

2 to 30

eight

ten

2

3

Dumbbell layout at an angle of 30 degrees

2 to 14

6

12

1.5

–

Day 3

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Dumbbell bench press at an angle of 30 degrees

2 to 30

9

ten

2

3

Dumbbell layout at an angle of 30 degrees

2 to 14

Rest between exercises

7

12

1.5

–

Day 4

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Dumbbell bench press at an angle of 30 degrees

2 to 33

6

ten

2

3

Dumbbell layout at an angle of 30 degrees

2 to 16

four

12

1.5

–

Exercise technique

Bench press

We take two dumbbells. We hold them so that our palms are looking at each other. We sit on the bench, we lie down, throwing dumbbells in the starting position. Unfold your arms so that both palms are looking forward from us. On a breath we lower dumbbells down. You can touch the chest with dumbbells, or stop 5-10 centimeters from the body. This factor is individual, and depends on the version of the exercise for which you feel the muscle being trained better. On the exhale return to the starting position. At the end point dumbbells should not touch each other. Note: dumbbell bench press on an incline bench is a more effective exercise for a bodybuilder. The only difference is the angle of 20-30 degrees. This is the optimal degree to maintain load in the pectoral and focus on the upper part of the muscle, which lags behind 95% of athletes. If your goal is classy muscles, then it is better to abandon the usual press in favor of performing an exercise on an inclined bench.

Dumbbell layouts

We take dumbbells in both hands. We sit down on a bench, after which we take a prone position, at the same time throwing dumbbells to the level of the upper chest. In the starting position, the palms are facing each other (neutral hold). Hands slightly bent. On the inhale we spread the dumbbells to the sides. Imagine What workouts help reduce body fat – Weight loss with the calculation yourself describing a semicircle in the air. We perform the movement slowly, trying to feel the stretching of the pectoral muscles. On the exhale return to the starting position. Dumbbells do not touch each other at the top of the trajectory. Note: if you bet on the dumbbell bench press on an inclined bench, alternate the layouts on the horizontal and inclined benches. If your choice is a dumbbell bench lying on a horizontal bench, in this case we use dumbbell layouts on an inclined bench.

Exercises with dumbbells at home. Shoulder

The best exercises with dumbbells at home for pumping deltas:

1. Mahi in the slope. 2. Stand dumbbell standing (sitting).

The training scheme for pumping the deltas at home looks like this:

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Mahi in the slope

2 to 8

7

20

one

four

Bench press

2 to 15

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five

12

1.5

–

In dynamics:

Training number 2

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Mahi in the slope

2 to 8

eight

20

one

four

Bench press

2 to 15

6

12

1.5

–

Training number 3

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Mahi in the slope

2 to 8

9

20

one

four

Bench press

2 to 15

7

12

1.5

–

Training number 4

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Mahi in the slope

2 to 10

7

20

one

four

Bench press

2 to 17

five

12

1.5

–

Exercise Technique

Mahi in the slope

We take on a dumbbell in both hands. We become in front of the mirror. We lower our shoulders down, raise only our elbows. We lean the body just above the parallel to the floor. In the initial position, the palms “look” at each other. While inhaling, we perform a swing, turning the arms so that in the final phase of the palm movement “looks” back. On the exhale we return to the starting position. Perform 15-25 reps with low weight. Note: the best exercise for pumping deltas. With regular progress in the swings and training of the muscles of the back and chest from the rest of the exercises on the shoulders can be waived. Mahi in the slope develop the back of the delta, which is lagging behind in 90% of cases. Part of the load goes to the middle delta. The front of the shoulder, which is often overdeveloped, almost does not work.

Dumbbell bench press We take the dumbbell in both hands. The palms "look" forward. While inhaling, squeeze the dumbbells all the way up. On the exhale we return to the starting position. Note: the best option is to alternate the dumbbell bench press while sitting and standing. For the sedentary use a bench with a vertical back.

Exercises with dumbbells at home. Arm muscles

We use three exercises:

1. Lifting dumbbells for standing biceps. 2. The hammer. 3. Arm extension from the head.

A separate set of exercises for pumping hands at home looks like this:

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Lifting dumbbells for biceps

2 to 18

four

ten

1.5

3

Arm extension from behind the head

sixteen

6

12

1.5

3

Hammer

2 to 20

four

12

1.5

–

In dynamics:

Day 2

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Lifting dumbbells for biceps

2 to 18

five

ten

1.5

3

Arm extension from behind the head

sixteen

7

12

1.5

3

Hammer

2 to 20

five

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12

1.5

–

Day 3

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Lifting dumbbells for biceps

2 to 18

6

ten

1.5

3

Arm extension from behind the head

sixteen

eight

12

1.5

3

Hammer

2 to 20

6

12

1.5

–

Day 4

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Lifting dumbbells for biceps

2 to 20

four

ten

1.5

3

Arm extension from behind the head

18

6

12

1.5

3

Hammer

2 to 22

four

12

1.5

–

Exercise Technique

The thrust in

Lifting dumbbells for standing biceps

We take on a dumbbell in both hands. On the inhale bend the right arm at the elbow. The right palm "looks" in the direction of the right shoulder. At the end point of the movement, the athlete cannot perform deeper flexion at the elbow. On the exhale we return to the starting position. Do the same with your left hand. Note: at the top of the arm flexion, linger for half a second to get a feel for peak biceps contraction. Exercise can be performed from a sitting position.

Hammer Take a dumbbell in each hand. The palms "look" at each other. On the inhale bend the right arm at the elbow. Perform movement to the maximum flexion of the arm. On the exhale, we return to the starting position, after which we proceed to repeat with the left hand.

Arm extension from behind the head

We take one dumbbell in the right hand. Straighten your arm over your head, biceps can be pressed to the head for better isolation of the triceps. While inhaling, we lower the dumbbell behind the head until the forearms touch the biceps. We exhale, return to the starting position. We perform 10-12 repetitions, after which we train our left hand. Note: Exercise from the category of "indispensable exercises with dumbbells at home." An over-effective exercise for the triceps that can be performed both standing and sitting.

Exercises with dumbbells at home. Legs and buttocks

The best exercises for pumping legs and buttocks are:

1. Squatting with dumbbells. 2. Lunges with dumbbells. 3. Thrust on straight legs with dumbbells.

Your program will look like this:

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Dumbbell squats

2 to 25

five

15

2

3

4 Exercises for Bigger Triceps (DUMBBELLS ONLY!)

Dumbbell Lunges

2 to 20

five

12

2

3

Thrust on straight legs with dumbbells

2 to 20

five

ten

2

–

In dynamics:

Training number 2

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Dumbbell squats

2 to 25

6

15

2

3

Dumbbell Lunges

2 to 20

6

12

2

3

Thrust on straight legs with dumbbells

2 to 20

6

ten

2

–

Training number 3

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Dumbbell squats

2 to 25

7

15

Stationary Lunges with Dumbbells Exercise Demonstration

2

3

Dumbbell Lunges

2 to 20

7

12

2

3

Thrust on straight legs with dumbbells

2 to 20

7

ten

2

–

Training number 4

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Dumbbell squats

2 to 27

four

15

2

3

Dumbbell Lunges

2 to 22

four

12

2

3

Thrust on straight legs with dumbbells

2 to 22

four

ten

2

–

To increase the load on the buttocks focus on lunges. Put the attacks in the first place in your training program, and give all the best at 200% to add one kilogram, approach or repetition at each workout.

Exercise Technique

Dumbbell squats

We take dumbbells in both hands. We bend back, straighten with dumbbells. On the inhale, take the pelvis back, as if there is a chair on which you need to sit down and slowly squat. We do not pull out the knees by the socks, the back remains progressed throughout the exercise. The look is directed upwards – it protects from a hump on the back, the appearance of which many do not notice while doing squats with dumbbells. Squat to the parallel. On the exhale, we gradually return to the starting position. Note: the progress in the squats allows you to evenly pump all the muscles of the bottom of the body. This is a basic exercise for men and women who do not want to pump up the legs and buttocks.

Dumbbell Lunges

We take dumbbells in both hands. We bend back, straighten with dumbbells. When you testocyp inhale, move your left leg back, put it on the toe. Right leg at the same time bend at the knee joint. Knees for the socks do not go, look upwards. Lunge up to the parallel. On the exhale, we return to the starting position, after which we repeat the movement with the same foot. Note: attacks focus on pumping the gluteus maximus. In order for the buttocks to be visually convex, the buttocks should be more developed than the quadriceps and thigh biceps. With the help of squats this effect is difficult to achieve – the legs are involved in the work no less than the buttocks. Lunges involve quadriceps and hip biceps to a lesser extent, and therefore are the best exercise for pumping classroom priests. Girls need to make attacks on the first place, and only then perform squats.

Thrust on straight legs with dumbbells

The technique is similar to the implementation of the deadline. The only difference is that we do not bend the knees and at the same time do not round the back. Depending on the stretch, the movement can perform up to the level of the knees or slightly lower. Important: the back is not hump, knees are not bent. The first workout must be in front of the mirror. Note: thrust on straight legs to a greater degree involves the biceps of the thigh and buttocks. This is one of the best exercises to improve stretching, getting rid of cellulite and pumping the biceps of the thigh and buttocks apart from the quadriceps, which are excessively developed in most female athletes.

A set of exercises with dumbbells at home

Training number 1

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Pull ups

Body weight

five

ten

1.5

3

Traction in the slope

thirty

five

ten

1.5

3

Dumbbell bench press at an angle of 30 degrees

2 to 30

five

ten

2

3

Dumbbell lying layout

2 to 14

five

12

1.5

3

Mahi in the slope

2 to 8

7

20

one

four

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Deadlift

2 to 30

five

12

1.5

3

Shrugs

2 to 40

five

20

one

–

Training number 2

Exercise

Weight

Approaches

Repetitions

Rest between sets in minutes

Rest between exercises in minutes

Dumbbell squats

2 to 27

four

15

2

3

Dumbbell Lunges

2 to 22

four

12

2

3

Lifting dumbbells for biceps

2 to 18

five

ten

2

3

Extension of the arms from behind the head

sixteen

7

12

2

3

Hammer

2 to 20

five

ten

2

3

Bench press

2 to 15

five

12

2

3

Thrust on straight legs with dumbbells

2 to 22

four

ten

2

–

We increase the load according to the same principles that were shown in the programs above. At each (or every 2-3) workout, add one approach to each exercise. We reach up to 7-10 approaches, after which we add weight and “throw off” the number of approaches to the starting value. Then, with the new weight, we add the approaches again, after which we add the weight again, throw off the approaches and move at a similar pace until the task is achieved.

Attention! All of the above programs, you must adapt for themselves. The weight of the projectile is a purely individual indicator. Save your exercises, approaches, repetitions and rest, and choose the weight of your projectile. Only in this way exercises with dumbbells at home will bring results.

We recommend trying out TRX loops from the USA for training at home. These loops are perfect for training at home. Also for training in the home perfectly fit stops for pushups.

 

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