8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)
Another complex for advanced trainees includes more specific exercises that work on individual muscle groups. There will not be the notorious fullbody, but there will be interesting exercises that will help you to “pump” your legs and upper body. The load is complex, high-quality, but quite interesting.
As in the previous article, a standard stand is a stand with legs shoulder width apart. This is explained for ease of simplification.
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Step with dumbbells on the bench and lifting the thigh, turning into a reverse lunge
It only looks like a simple exercise, in fact it exhausts you one hundred percent. Stand a short distance from a bench or a comfortable hill. The height of the obstacle is above the knees or to the waist. In the hands of weight. Step forward with your left foot. Climb up on the bench. When you find yourself at the highest point, do not put your right foot on the bench, but lift your right thigh as high as possible to the anatomical maximum. Do not help yourself with your hands, they should be pressed along the body. Return to the starting position by lowering your right foot to the floor. Lunge back, lowering the dumbbells down along the body.
Over 20 Dumbbell Exercises Complete with Animated Diagrams
Dumbbell hyperextension
The BEST Dumbbell Exercises – SHOULDERS EDITION!
Relax your back. Pick up the buttocks by squeezing them. Use a special bench, a simulator, or ask your partner to hold your feet. Grab a dumbbell, put it under your chin, clasp it with your hands crosswise. Relax your back muscles, squeeze the buttocks. Make sure that the body is quietly hung from the bench, and nothing prevented him. Lower the body down, do it slowly. Climb back to a 45 degree angle.
The bench is not necessary for this exercise. Lie on your back, legs bent, feet abut the floor at an angle. Dumbbells are located on the shoulders, elbows "rest" and touch the rug line. Pull the shells up, turning them over your head.
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You are also lying on the floor. The legs are bent at the knee and lean to the floor. Elbows along the body, arms with dumbbells are at right angles to the floor at the level of the abdomen. You straighten your elbows and lift weights above your chest.
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The starting position is the Weight LossTraining Programbuy steroids uk same as in the two previous exercises. Elbows pressed along the body. You alternately squeeze up one dumbbell, then another. A significant advantage of this exercise is the inclusion of the core and stabilizer muscles in the work of the muscles.
Dumbbell Pullover
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Do you want to work on your back, expand it and get the so-called "wings"? This exercise will help you with this and will work the jagged muscles perfectly. Take the starting position: shoulders are on the bench, legs are resting on the floor. The projectile is held above the head by one end with its fingers locked. Doing exercise with large dumbbells (they are also called “barrels”) is much more convenient. The shell freely hangs just below the bench level. Back muscles and buttocks will help you to hold the dumbbell. Lower the weight even lower. You will feel your muscles and tendons stretching. Return the dumbbell back to the SP
Dumbbell set apart
Take a standard position (see the beginning of the article), knees in a bent state. Bend forward, let the body be almost parallel to the ground. Hips slightly displaced inside. Dumbbells hang on straight arms around the kneecaps. Raise the shells to the sides of the shoulders. Return the dumbbells to the starting point. When doing your wiring, your arms should be straight. There should be no bend in the elbow.
Thrust dumbbells to the chest lying on an inclined bench
Quite a difficult exercise. Put the gym bench in an inclined position. Angle – 45 ?. Lie on the bench down. Hands with dumbbells hang in a free relaxed state. Shells parallel to the floor. Pull the weight to the chest using the lat. Squeeze the shoulder blades. Return the dumbbells to the starting position, get ready to repeat. Exercise perfectly works the back, makes it strong and removes grease cleaned.
Dumbbell set apart with bent arms
Take a standard rack. Bend your knees slightly. Lean forward slightly at the hip joint. Place the torso parallel to the ground. Dumbbells hold in front of you on outstretched arms. Bend your elbows slightly. Spread your arms to the side. Elbows should rise slightly above shoulder level. Return to the starting position.
I. p – standard. Dumbbells hang right in front of you at the level of the groin. Deploy them parallel to the floor. Pull the load up along the body. Bring dumbbells to chest level, keep elbows slightly higher than shoulder line.
Rise on back deltas lying on a gymnastic dianabolos 10 bench
Exercise perfectly isolated in isolation rear deltas. Lie face down on an inclined vertical bench. Angle – 45 degrees. Only the rib cage touches the support, you are standing on tiptoes. A pair of dumbbells hang loosely right under you with palms inward. Lift the shells to the sides and back a little, bend your arms slightly at the elbows. Do not tear the chest from the bench, dumbbells do not rise above the elbows, but only slightly divorced.
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Best Dumbbell Exercises For Biceps
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30 exercises with dumbbells for those who want to pump the whole body – Layfhaker
To make a workout for the whole body, it is enough to choose 1-2 exercises with dumbbells from each group. Do exercises 3–5 sets of 8–12 times, and you will have beautiful hands, a press, a chest, a back, hips and buttocks.
Dumbbells can be collapsible and non-collapsible. The latter have a given weight. Collapsible constitute a neck and a set of pancakes. If you plan to engage in strength training and gradually increase the load, buy collapsible equipment: they take up little space and allow you to pick up weight for each exercise.
Collapsible dumbbells
You can buy and non-separable, but take several scales for the exercises on different muscle groups. For shoulders, biceps and triceps need light dumbbells up to 5 kg. For squats, deadlifts and other exercises for large groups of muscles fit shells weighing at least 16-20 kg.
The Best Dumbbell Exercises For A Strong Back
Disassembled dumbbells
Also in the shops you can find dumbbells for fitness with a coating of neoprene or vinyl. They are bright and pleasant to the touch, but too light for strength training and are only suitable for sessions from aerobic exercises.
Dumbbells for fitness
Therefore, even if you are a complete beginner, do not take such dumbbells for strength training. In a pinch, you can always fill a plastic bottle with sand or water and get the same 1.5-2.5 kg.
What exercises to perform
There are many exercises with dumbbells, to list everything does not make sense. Layfhaker chose the most popular and divided them into groups of muscles.
To make a workout for the whole body, it is enough to choose 1-2 exercises from each group. Perform exercises in 3-5 sets of 8-12 times. Pick weight in such a way that the last repetitions in the approach were given with difficulty, but the technique did not deteriorate.
If your dumbbells are too light to load your muscles thoroughly 12 times, increase the number of repetitions in the approach. At the end of the exercise in the muscles should occur fatigue.
What exercises with dumbbells pump biceps
1. Lifting for biceps
Take dumbbells and hold hands with palms to the body. Bend your elbows and bring the dumbbells to your shoulders, while simultaneously turning your wrists out. At the top of the palm should be turned towards the body.
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This is an isolated exercise for biceps, only forearms work in it. The rest of the body is not involved: no jerks, buildup and other unnecessary movements.
2. Lifting biceps on the bench
Sit on an inclined bench, press the body to the back, feet – to the floor. Dumbbell arms lower so that they hang freely along the body. From this position, lift the dumbbells to shoulder level and lower back. Always return to the starting position to work in full range.
3. Concentrated biceps lifts
Sit on the bench, spread your legs wide, press your feet to the floor. Take the dumbbell in your right hand, pressing the shoulder to the inside of the right thigh closer to the body. Do not put your elbow on the leg: this will remove the load from the biceps and deprive the exercise of meaning. Rest your left knee with your left hand.
Raise the dumbbell. Return your hand to the starting position and repeat.
What exercises with dumbbells pump out triceps
1. Triceps extension with bench support
Put your knee and palm on the bench. Dumbbell take in the other hand. First, bend it at the elbow at a right angle, then straighten it, return it to its original position and repeat. Move only Steroids UK forearm, body position does not change until the end of the exercise.
2. Triceps extensions in the slope
This exercise is similar to the previous one, only performed without support. Tilt the body, slightly bend the lower back. Lower your shoulders and let your arms in elbows form a right angle.
Clasp the dumb-bell pancake with both hands and lift it above your head. Bend the limbs in the elbows, lowering the projectile behind your back, lift it back and repeat. Do not move your shoulders: only forearms work.
What exercises with dumbbells pump over shoulders
1. Stand dumbbell standing
Raise the dumbbells to shoulder level, expand the chest, reduce the shoulder blades. Now lower your shoulders. Squeeze the dumbbells up and slightly behind the head. Lower them to their original position and repeat.
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2. Breeding dumbbells
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Raise your arms with the dumbbells to the sides to shoulder level, lower it back and repeat. Slightly bend the limbs in the elbows, so as not to overload the joints.
3. Breeding dumbbells in the slope
Bend the body to parallel with the floor, slightly bend your knees. Spread the arms with the dumbbells to the sides to shoulder level and bring them back. Perform movement smoothly, without jerks. Do not change the position of the body until the end of the exercise.
What exercises with dumbbells pump your back
1. Dumbbell traction on an inclined bench
Lie on your stomach on an incline bench, lower your arms with dumbbells. Pull the fists with weight to the waist, flatten the shoulder blades and lower the shoulders. Return your hands to the starting position and repeat.
2. Dumbbell to the belt in the slope
Press the bench with your left hand and knee into the bench, straighten your right leg, press your foot to the floor, extend your hand with the dumbbell down. Pull the weight to the Crossfit for weight loss for girls effective training program belt and lower it back. Do not lift your shoulder, do not hunch your back. Do not change the position of the body throughout the exercise. Look at the floor in front of you so that the neck is in line with your back.
3. Thrust dumbbell to the belt in the slope
Bend your back to parallel with the floor or slightly higher, hold the dumbbells in outstretched hands. Lower and straighten the shoulders, pull the weight to the waist, reducing the shoulder blades, and then lower it back. Do not change the position of the body until the end of the exercise.
Lie on the bench, press the feet to the floor. Bend your elbows at a right angle, place your shoulders parallel to the floor or slightly below. Keep your wrists as if you were stinging a barbell. Squeeze the dumbbells up, at the same time unrolling the palms of each other and joining them together. At the top point your fists should meet. Lower the arms to the starting position and repeat.
2. Breeding dumbbell lying
The Best Dumbbell Exercises for Your Arms – Fit Bottomed Girls
Lie on the bench, press the feet to the floor. Connect your hands with dumbbells above you, and then spread them apart, stretching the pectoral muscles. Bend your elbows slightly to protect the joint. Keep your hands in the starting position and repeat.
3. Breeding dumbbells from a right angle
Lie on the bench, press the feet to the floor. Bend your elbows at a right angle, turn your palms toward your body. Straighten your arms, but not completely: at the extreme point, leave them slightly bent to protect the joint. Return the forearm to its original position and repeat.
What exercises with dumbbells pump the hips and buttocks
1. Buttock bridge with support on the bench
Sit on the floor next to the bench, rest your back in it, bend your knees. Raise the pelvis, without lifting the feet. Put your hands on the hips with dumbbells. Straining the gluteal muscles, move the pelvis up to the parallel of the hips and the floor. Go down to the starting position and repeat.
2. Romanian deadlift
Stand up straight, hold the dumbbells in outstretched hands, palms should be turned towards the body. Bend your knees slightly, bend with your back straight, move your pelvis back and lower the shells to the middle of your calf. Keep dumbbells close to your legs. Keep your back level. Return to the starting position and repeat.
3. Lunges with dumbbells
Pick up the dumbbells, lunge forward and touch the floor with the knee of the leg behind. Make sure that the lower limbs are bent at right angles and the knee in front does not extend beyond the toe. You can perform attacks in the movement of the hall or on the spot.
4. Lunges with a dumbbell in one hand
Such a variant of the exercise pumps not only the hips, but also the shoulders and the muscles of the core. You should not immediately take a heavy dumbbell: first check your sense of balance by making an exercise with a light weight.
Raise the projectile over your head, pull the other hand to the side. Perform lunges in the movement of the hall. After completing one approach, repeat it with a dumbbell in the other hand.
5. Squatting with dumbbells.
Best Dumbbell Exercises For Biceps
Put your legs shoulder-width apart, turn the socks of the feet apart. Dumbbells hold over your shoulders. Do a squat up to parallel the hips with buy oral steroids uk the floor or below. Keep your back straight and your heels pressed to the floor. Straighten and repeat.
6. Dumbbell traders
This exercise involves several muscle groups: the thighs, buttocks, bark muscles, shoulders and triceps. It is well suited for intensive interval and circuit training for weight loss.
Put your feet shoulder-width apart, turn the socks to the side. Dumbbells hold next to the shoulders. Make a squat, straighten up and, without stopping the movement, squeeze the shells up, slightly leading them over the head.
You are not doing the bench press, but the bench press: use the lift inertia to squeeze the dumbbells up. Therefore, do not pause between squat and bench press.
7. mahi dumbbells
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Another exercise involving several muscle groups. Mahi dumbbells involve the muscles of the hips and back, strengthen the shoulder girdle.
Put your feet shoulder-width apart, slightly turn the socks to the side. Grasp one dumbbell with both hands, bend your back straight, bend your knees and move your pelvis back. Dumbbell place between the legs. With a sharp movement, move your pelvis forward, simultaneously straightening and swinging the projectile upwards. The dumbbell describes a semicircle and ends it above the head. Then you go back to the starting position and repeat the movement.
If you work with your pelvis, the exercise will load the buttocks well; if not, the back extensors. Although both muscle groups will work anyway.
8. Sumo squats with dumbbells
Exercise with an emphasis on the inner thigh.
Put your legs in 1,5–2 times wider than shoulders, turn socks to the sides. Grab one dumbbell with both hands. Do a squat, spreading your knees apart. Keep your back straight and crouch up to the parallel of the hips with the floor. Straighten and repeat.
9. Bulgarian split-squats with dumbbells
Take the dumbbells in your hands, stand with your back to the elevation, put the toe of one leg on it. Do a squat. Check if the knee in front of the standing leg goes out for a sock. If yes, move away from the support slightly. During the squat, try to turn the knee of the supporting leg out.
10. Walking up the box with dumbbells
Walk up the hill with dumbbells in your hands. During lifting, try to slightly turn the knee of the supporting leg out: so the joint is in a more stable position, which reduces the risk of injury.
11. Buttock bridge on the floor with dumbbells
Lie on the floor and rest your feet on it, bending your knees at a right angle. Lift one leg and straighten the knee, put a dumbbell on the hips. Straining the buttocks, move the pelvis upwards so that the body and the raised leg are stretched in one line. Lower the hips on the floor and repeat.
What exercises with dumbbells will press the press and bark muscles
1. Turkish lifting with dumbbells
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In this isolating exercise, the chest muscles and partly the shoulders work.
Can be performed on the floor or horizontal bench.
Lie on the bench, stretch your arms up, hold the dumbbells with your palms towards each other in a neutral grip. For balance, put 5 key features of training for weight loss your feet on the floor, bend your elbows slightly.
Slowly lower the dumbbells down, making a semicircle with your hands. Rotation occurs only in the shoulders, arms slightly bent.
When the dumbbells are at the level of the chest, tighten your chest muscles and raise your arms in the same arc upwards.
Do not pause between repetitions and do not let the dumbbells touch.
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French bench press
One of the best isolating exercises for the triceps, which can be done on the floor or horizontal bench.
Lie on your back, take dumbbells with a normal grip, stretch your arms up over your chest.
Slowly lower the dumbbells to the forehead. Do not deploy your elbows – they should be pointing forward throughout the exercise.
Hold and slowly straighten your arms to their original position.
Exercise Dumbbell Hammer Curl into a Front Press
Straightening the arms back in the slope
Isolation exercise for the triceps, which can be done with an emphasis on the horizontal bench with one hand or both hands without emphasis. Well removes the flabbiness of the back of the hands.
Lean one knee and hand on the bench, take the dumbbell in the other hand. Look ahead, keep your back straight.
Press the upper part of the left hand close to the body, bend at the elbow, forming 90 degrees between the shoulder and forearm.
Straighten your arm with dumbbells back. Movement should be only in the elbow joint.
Isolation exercise for the triceps is performed with one hand or two.
Standing can be performed, but the sitting position turns off support for the body and the exercise works more precisely.
In one hand, take the dumbbell, sit with your back straight. For any back problems, use vertical back support.
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Raise the dumbbell above your head, straightening your arm. Place your other hand in your lap or clasp across your abdomen.
While bending the raised arm in the elbow, slowly lower the dumbbell behind the head until it is at the level of the ears. Only the forearm moves, the rest in a fixed position.
Hold up and strain your working arm’s triceps. Then lift the dumbbell to the starting position.
Dumbbell tilt
The basic exercise on the middle part of the back also includes the biceps, shoulders and the latissimus dorsi muscle. When doing the exercise while standing, knees slightly bend.
To control the balance, you can use the bench for support, performing the exercise alternately on different hands.
Lean your right knee and right hand on the bench. With a neutral grip with your left hand, take a dumbbell. Pull the shoulder blades back, arm straightened. Keep your head up, look ahead – this will help keep your back straight.
Slowly pull the dumbbell towards you as far as you can. Focus on your back muscles, not your forearm.
Hold, bring the shoulder blades together and slowly let the dumbbell back. Do not let the working arm’s shoulder fall down; the body must remain in a fixed position.
Pullover with dumbbell lying down
Basic exercise on the chest muscles also connects the work of the broadest muscle of the back, shoulders and triceps. Keep your elbows slightly bent in this exercise.
Dumbbell take with both hands, lie on the bench. Bend your legs at 90 degrees and put on the floor. Hands straighten over your head.
Lower your hands slowly behind your head to the level of the bench. Rotation occurs only in the shoulders, do not bend elbows.
Also slowly lift the dumbbell up.
Eve’s Health & Fitness: Glute Dumbbell Exercises
Lifting dumbbells for biceps
Isolation exercise for biceps. To increase the amplitude of movement, use the bench, setting the backrest at an incline of 30 degrees.
Sit up straight, elbows bent, elbows pressed to the body. Dumbbells hold the opposite grip – palm turned up.
Slowly lift the dumbbells, straining your biceps. Only forearms move.
The 6 Most Effective Shoulder Dumbbell Exercises for V-taper Physique
This exercise is also performed while standing with a different range of motion. Don buy testosterone enanthate‘t let your arms hang at the bottom, focus on your biceps. Do not bend in the lower back and do not swing.
Similarly, the “Hammer” exercise is performed, only dumbbells should be taken with a normal grip to turn the palms towards each other.
Dumbbell Lunges
Basic exercise in which, in addition to the quadriceps, the calves, buttocks and hind muscles work.
Stand straight, bend your knees slightly. Dumbbells keep down at the sides.
Step one foot forward and sit down, keeping your balance. Keep the body straight, head up. Do not allow the knee to go beyond the line of the toes of the leading leg to avoid undue stress on the knee joint.
Climb up to a vertical position.
Lunge repeat with the other leg.
Walking on a bench with dumbbells
Take dumbbells and keep them on the sides of the torso. Stand in front of the bench or any elevated platform.
The higher the platform, the harder it is to perform the exercise.
Step with one foot on the platform, lift the body up and place the other foot on the platform. Keep your head and back straight throughout the exercise.
Hold, then step back, carefully return to the original rack.
Pause and repeat the movement with the other leg.
Dumbbell squats
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A basic exercise involving quadriceps, lower leg, back of the thigh and lower back.
Keep the dumbbells down, bend your knees a little, your back is even.
Look ahead and slowly go down. Sit as far as possible, keeping your back straight. Do not go behind your toes with your knees.
Then slowly rise, do not straighten your knees to the end.
Stanovaya and Roman thrust with dumbbells
Basic exercise on the back of the thigh muscles, the lower back and the buttocks are also involved in the work.
Hold the dumbbells on the sides of the body. Stand straight, bend your knees slightly.
Keep your back straight, bend at the waist, lowering the dumbbells down to your fingertips. Look forward throughout the exercise. Thigh back, so that the weight fell on the heels.
Working back muscles of the thigh, lift the dumbbells back. Keep them close to the body: the farther the dumbbells from the body, the greater the tension in the lower back.
If interested, more options for performing this exercise, see the article.
Incline Dumbbell Curl: Video Exercise Guide & Tips
This exercise is done on the calf muscles while sitting or standing.
Sit on a bench, put a low platform under your feet, put your toes on it. Dumbbells put the ends on the hips close to the knees.
Lower the heels below the platform as far as you can, but do not touch the floor. Start slowly lifting them, straining the calf muscles.
Hold for a couple of seconds and slowly put your heels down to the initial position.
When lifting in a standing position, keep the dumbbells lowered along the body. You can lean on the wall with one hand to maintain balance.
For complication, do the toes on the toes alternately with one foot, while the other remains bent in the weight. Exercise is also done off the floor, but the platform gives a greater range of movement. Instead of a platform, you can use the stairs.
If you have back problems, do an exercise while sitting with a support under your back.
Hold the dumbbells at shoulder level, turn the palms forward, back is flat.
Slowly lift the dumbbells over your head to almost fully extended arms.
Do not linger at the top, immediately lower the dumbbells into a position at the shoulders.
Mahi dumbbells to the sides
This is an insulating exercise on the shoulders. Keep the dumbbells lowered, palms turned to the body.
Dissolve dumbbells to shoulder level. Do not allow your wrists to be above your elbows, as this will shift the load from the middle delta to the front.
Hold and slowly lower the dumbbells through the sides. Do not use jerks while performing the exercise, do it slowly, concentrating on the stretching and contraction of the muscles.
Similarly, dumbbell breeding is performed in the slope, with the body inclined forward, the dumbbells are located under the chest with outstretched arms. Bend your elbows slightly and look forward throughout the exercise.
Focus on the movement in the shoulders, the rest of the body is fixed in one position.
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Dumbbell Rags
This is an isolating trapezoid muscle exercise. Stand up straight, holding the dumbbells lowered.
Lower the shoulders as far as possible. Slowly lift your shoulders up, do not turn back or forward. The body is fixed in one position.
Hold up and slowly lower the dumbbells back. Focus on the movement of the trapezius muscle, not the biceps.
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