Rest: 90-120 seconds between each set. Nevertheless, here’s how to do it on a flat or incline bench: Here’s another bodyweight exercise that delivers even greater results when you bring a dumbbell into the equation. The dumbbell high pull is an excellent addition to your weightlifting routine. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. These adjustable dumbbells come in a square shape, meaning they won’t roll away from you at the first chance. You’re no dumbbell and that’s why you want to make the most out of your weekly fitness routine. Since these dumbbell moves are pretty varied, try picking three or four that you like to string together into a circuit for a simple dumbbell ab workout. I’ve shown you the best dumbbell biceps exercises for strength, power, hypertrophy, metabolic, total body, corrective and a special focused exercise for the low back. When ready, perform the following steps: Reps: 6-8 per set Why: "Very often, people arch their backs slightly during skullcrushers," says Samuel. By Men's Health. The allows you to target the mid-section of your chest, however, by utilising an incline or decline bench, you will be able to hit upper and lower sections of the muscle group. Rest: 90-120 seconds between each set. Sit back into a squat, then drive back up and repeat. You definitely would have seen people rock this one at the gym, and while it may make you feel a little strange, there is method to the madness. Return slowly to the start position. Top Tip: If you can’t add more weight to a dumbbell to make it higher, put it on top of a box, a book, or a similar thing. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. Despite their somewhat rudimentary design, these timeless tools remain fundamental to upper body strength training, in particular. Here we go: Reps: 6-10 per set “Squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible,” says Frost. These adjustable dumbbells are great for beginners. Why: Weighted lunges will strengthen your back, hips, and legs, while also improving your mobility and stability. For example 8-12 reps of a bent over row followed straight away with 8-12 reps of a dumbbell squat, and then 60-90 seconds of recovery before moving on to new exercises constitutes a superset. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. Take this classic bodyweight exercise up a notch by bringing in dumbbells. Exercises that use free weight place higher demands on your muscles than resistance machines and levers. Rest: 90-120 seconds between each set. Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today. © 2020 Man of Many Pty Ltd – Sydney, Australia, 16 Best Calf Exercises to Beef up Those Chicken Legs, Ford Unveils Custom F-150, Bronco and Mustang Mach-E GT, 15 Inspiring People Who Stood Tall in 2020, Tara Distillery Launches First Gin from Shoalhaven, Ingenious Pivot Bed Folds Out Into a Home Gym, Bizarre 1960s Clip Shows How Far Gym Tech Has Come, Meet the New Generation of Recovery and Mobility Gear, 6 Reasons You Should Get Private Health Insurance Before Turning 31, Lie back on a bench and hold a dumbbell in each hand, Keep each arm bent to the side of each shoulder, palms facing upward, Extend your elbows as you press the weights above your chest, Keep going until your arms are straight above your chest, but don’t touch the weights to one another, Bring the weights back down just past shoulder level, Stand upright and hold a dumbbell in each hand, Keep your elbows close to the torso and your palms facing outward, Don’t move your upper arms as you curl the weights upward to shoulder level, Contract your biceps and exhale as you go, Stand upright holding a pair of dumbbells at either side, The dumbbells should be more or less even with your shoulders, your arms should be slightly bent, and your palms should be facing toward your body, Press upward and twist your wrists as you go so that your palms are facing forward by the time you reach the top, Lift the weights directly over your shoulders until your arms are straight, Stand up with a dumbbell in each hand, palms facing the body, Keep your legs and arms about shoulder-width apart and your knees slightly bent, Bend no further than a 45-degree angle, bracing your core and keeping your back straight, Lift the weights upward in a straight line, exhaling as you go, Keep your wrists stiff and don’t move your legs, Your arms should never pass shoulder level as you raise the hand weights, It should feel like your pinching your shoulder blades together at the top of the movement, Lower the weights into the starting position and repeat, Do not change your posture until you’ve completed each set, Hold a dumbbell between your legs, keeping it at arm’s length, Swing the dumbbell through your legs as you drive yourself upward, Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs, Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart, Take a long step forward with your leg of choice, bending at the knee until your thigh is parallel to the ground, Land on the heel and inhale as you descend, The rear leg should be bent at the knee and balanced on the toes, Return to the starting position as you exhale, Keep your feet approximately shoulder-width apart, Hang your arms below your shoulders and keep them straight, Lift both feet until you’re standing on your toes, You should feel the tension in your lower legs, Stand upright with a dumbbell in each hand, Keep your knees slightly bent and your palms facing inward, Tighten your core and keep your spine straight as you hinge at the waist, Keep going until your torso is almost parallel to the floor, Your upper arms should stay close to your body, your head and spine should form a straight line, and your chin should be slightly tucked in, Exhale as you straighten your elbows, all without moving your upper arms, Hold, inhale, and return to the starting position, Hold a dumbbell at each side, palms facing inward, Your back should be straight and your core braced, Slowly lift the hand weights out to your sides until your arms are parallel with the floor, All the while, your elbows should be slightly bent, Lie back-down on the bench and keep your feet flat on the floor, Hold the dumbbells directly above your chest, palms facing one another, Lower the free weights out to the sides as far as you can comfortably take them, Engage your pectoral muscles as you return to the starting position, Maintain a slight bend in your elbows and keep your back straight (i.e. The added thickness will torch your forearms more than the … Some higher-end adjustable models will cost more than the standard fare. Repeat on the opposite side. This will ensure the muscles you are targeting remain active and engaged. You may be able to find the same content in another format, or you may be able to find more information, at their web site. When doing one-arm dumbbell exercises (e.g., one-arm dumbbell rows, one-arm dumbbell concentration curls, etc. You may be able to find the same content in another format, or you may be able to find more information, at their web site. How: Start by positioning yourself in the decline bench, gripping a light weight with both hands. Here is a list of the best dummbbells for a home workout. Whether you’re performing regular sit-ups or challenging jack-knives, you can incorporate a dumbbell. But weightlifting with dumbbells can do more than just improve your immediate fitness profile, and it may even save your life. Just remember that it’s better to start with lighter weights and work your way up than it is to start with heavier weights and work your way to the hospital. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. How: Stand upright holding two dumbbells by your sides. If you want to go harder, increase the height of your dumbbells instead of increasing the rep count. Bend forward, hingeing at the hips, then … The 15 Best Dumbbell Exercises for Building Muscle. Sets: 3-5 Dumbbell Deadlift How to do it: Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. Maintaining proper form is key to this effective dumbbell exercise. Just be advised that this one is not for beginners and that improper form can render serious damage. For proof, look no further than the mighty one-arm swing. Anyway, here’s how to perform this quality core exercise: Reps: 15-20 per set Start standing with feet shoulder-width apart and arms down by sides, holding a dumbbell in each hand. The best way to cool down after a treadmill dumbbell workout is by walking on a treadmill for 5-10 minutes at a slower pace. 10/08/2020 Lorado Getty Images. Slowly straighten your legs to stand. By squeezing really tightly at the top, you help build an area that controlls stability and overal strength. Simple, easy and highly effective for a good pump. How: Place one hand on either side of a dumbbell and let it hang between your legs. A great multi-faceted move, this one can be added to strenght routines or HIIT workouts. Once you’ve finished walking on the treadmill, take a couple of minutes to stretch out your arms. It works a host of bicep and tricep muscles. Sets: 2-3 We’re going to assume you have sit-ups all figured out, so here’s how to do the jack-knife version: Reps: 10-12 per set This content is imported from Instagram. How: Walk forward taking short, quick steps. Dumbbell Squat: This is a lower body staple as it is the most basic of all the lower body exercises. Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. Why: There’s no technique to worry about, but you’ll still supercharge your grip strength. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. That means you can expect to spend about US$20-$40 on a pair of decent 10-pound dumbbells. The beauty of dumbbells is that they yield tangible results out of simple routines. We earn a commission for products purchased through some links in this article. Do the following and expect strong glutes in return: Come on baby, let’s do the Russian twist! Rest: 90-120 seconds between each set. You’ve seen them. The glute bridge activates the a key component of the body’s largest muscle group. Get more from your dumbbell workouts by adding these thick-grip extensions to your dumbbells. How: Stand with dumbbells at your side and palms facing your body. Why: With proper form this swing will not only recruit muscles within your posterior chain but it will also build your grip strength, co-ordination, lower back muscles, quadriceps and shoulders. In addition to your shoulder muscles, it also works the leg muscles. Training with dumbbells stimulates … Press back up, straightening only at the elbows. Perform the following steps: Stand upright and hold a dumbbell in each hand Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. Bowflex is one of the foremost names in home gym equipment and with good reason. Let’s find out. If you’re looking for anything heavier, you should be going to one of those special gyms because you’re a beast. And not only that, it'll hone in on your deltoids to create some T-shirt-filling boulder shoulders, too. 13 Best Bicep Exercises for Men Building your lower body isn’t all squats and lunges, however. One of the simplest and most common weight exercises is also one of the best. If you’re just starting out, reduce accordingly and work your way up. Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. How: Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. You’ll also like: Here are the steps: Reps: 10-12 per set Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. It can be performed as a complete workout program for up to 8 weeks. The dumbbell s houlder press is probably one of the best dumbbell exercises for the shoulder muscles. Why: Remember, if you want to win the arms race then don’t ignore the rule of divide and conquer. Rest: 90-120 seconds between each set. If your into weight training, chances are you train with both barbells and dumbbells. Focusing on one arm at a time creates a large neural drive, which engages the nervous system to recruit more muscle fibres. Why: If you’re looking to build quality pecs appeal then always opt for a dumbbell press over barbell. Muscles worked: Hamstrings, erectors, lats and glutes. Sets: 1-2 Here’s how to execute: If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. Durable molding around the metal plates provides for a smooth lift-off and quieter workouts With a wider weight range you can do heavy exercises such as shrugs and lunges, as well as lighter exercises such as curls and raises. Why: “Rows will target several muscles in your upper body including the traps, rhomboids, lats and biceps perfect for getting you that ‘V’ shape,” says Frost. You’re doing these four things in this one move.". While a number of dumbbell exercises do indeed work the shoulder muscles, there are additional dumbbell workouts that target the pectorals, biceps, legs, glutes, and even calves. Here is a list of the 14 best dumbbell exercises for men. ), where the non-working side is not holding a dumbbell, you’re training “unilaterally” (one side at a time). When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. Why? Muscles worked: Biceps, brachialis, and forearms. Obviously, not everyone will have access to a bench, so a flat bed that allows for movement, or a Swiss ball can easily do the trick. The dumbbell shoulder press is performed by raising your two hands at the same time or by pushing one hand up while lowering the other (alternating). Dumbbell workouts solve a lot of logistical problems. It might come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. If you’ve only got dumbbells to work with, the best exercises for your back would be dependent on your training goal. Start with one set of each move. 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Rest: 90-120 seconds between each set. Tighten your abs, pressing your lower back into the ground. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. It depends on your training goal. To perform these, grip a dumbbell between your feet and – with your body flat on a workout bench – lift the weight to your glutes. “Goblet squats are perfect for any level,” says Frost. The following workout is designed for those who only have access to a set of dumbbells. Sets: 2-3 That said, most dumbbells fall within the range of 5-25 pounds. Another great movement that targets your deltoids, the lateral raise has been a favourite amongst bodybuilders since the dawn of the sport. “Incorporating these powerlifter lifts into your training will not only build lean muscle tissue but also build explosive power,” says Frost. Most of these traditional kettlebell moves can be replicated. Some of the best dumbbells you can now buy for the homefront are the Bowflex Selecttech, York Fitness Cast Iron Spinlock Set, Men's Health Adjustable Dumbbells, and Wolverson Fitness Rubber Hex, to name a few. It’s one of the best free weight exercises to build up your lower body – injury free. How: Keep your core tight and your back straight as you row the weights up to your chest. However, this comes with the condition that the bicep muscle must be worked to fatigue. That joke might be a little before your time, but all the Chubby Checker fans out there will love it. For this movement, you can utilise a double or single-handed grip, however, the biggest thing to note is the position of your elbows. Rest: 90-120 seconds between each set. How Hold a dumbbell in each hand with palms facing each other. Rest: 90-120 seconds between each set. Motion Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause. Build your weight up as your strength improves. All you need to pack on muscle is a simple pair of dumbbells. Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. 16 Best Calf Exercises to Beef up Those Chicken Legs. Why: It’s a sure fire way to maximise your gluteus maximus, the major muscle responsible for extending, rotating and adducting and abducting from the hip joint. With dumbbells, there’s no need to wait for machines, enlist a spotter, or find a place to install a suspension trainer.You don’t even need a gym membership as long as you have a bench and a parking spot’s worth of space. This is a dumbbell exercise that is purely about isolated control. Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. While the shoulder press focuses primarily on two portions of the deltoids, it also works a wealth of other muscles; namely your trapezius, triceps and rotator cuff muscles. Once again, try and remain controlled throughout the movement. The Squat is one of the best exercises no matter what your goal is in the gym, so it's an obvious pick for being one of the best for improving speed. Stand holding the dumbbell horizontally, with one end in each hand. Scientists working at Iowa State University reported that lifting weights for less than an hour a week may reduce your risk of suffering a heart attack or stroke by 40 to 70%. At the nearest gym, the heaviest dumbbell usually weighs in at around 60 pounds. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Raise your shoulder blades off the ground. These commercial grade dumbbells have rubber-coated ends for durability and protection. Rest: 90-120 seconds between each set. This content is imported from YouTube. Return under control to the start position and repeat on the other side. After all, stronger calves are sexier calves and here’s how you can get stronger calves: Reps: 12-15 per set Sets: 3 It can help you to build strength, speed, and explosive power, which can help with your other exercises. “They specifically target glute activation whilst improving both hip and thoracic mobility.”. To perform a dumbbell bicep curl effectively, do the following: Reps: 8-10 per set While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. 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