This content is imported from YouTube. By definition, a dumbbell is a short bar with a weight at either end. For strength my favorite dumbbell exercise is a Dumbbell Weighted Dip. Rest: 90-120 seconds between each set. Muscles worked: Biceps, brachialis, and forearms. In order to reap the benefits of the dumbbell tricep exercise, you must do several repetitions and sets. Muscles worked: Hamstrings, erectors, lats and glutes. Dumbbells Exercises. Speaking of which, the forebearers of these nifty hand weights date as far back as ancient Greece. 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). Why: "This move is one-stop shopping for your abs," says Samuel. You’ll also like: This will ensure the muscles you are targeting remain active and engaged. It trains you to use your muscles and generate maximum power, so the key is to focus on the force and speed of every push. Build your weight up as your strength improves. Most of these traditional kettlebell moves can be replicated. After all, stronger calves are sexier calves and here’s how you can get stronger calves: Reps: 12-15 per set How: Walk forward taking short, quick steps. 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. 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 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. These adjustable dumbbells come in a square shape, meaning they won’t roll away from you at the first chance. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Raise your shoulder blades off the ground. Maintaining proper form is key to this effective dumbbell exercise. Why: "Very often, people arch their backs slightly during skullcrushers," says Samuel. It works a host of bicep and tricep muscles. Take this classic bodyweight exercise up a notch by bringing in dumbbells. 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. Keeping your arms straight, shift your upper arms back slightly. Muscles worked: lats, shoulders, forearms and biceps, spinal erectors, hamstrings and glutes. With added emphasis on the outside rotor of the muscle, this exercises is key to those hulking shoulders you’ve been searching for. Scientists working at Iowa State University reported, Most of these traditional kettlebell moves can be replicated, This 15-Minute Arm Workout Builds Muscle Fast, 16 of the Best Tricep Exercises to Build Muscle, 27 Best Exercises for Beginners to Try at Home. 10/08/2020 Lorado Getty Images. Lift the dumbbell directly above your head, then lower it back down and repeat. By picking up a few dumbbells online, you can ensure you have all the tools for a killer home workout or gym session. You can find dumbbells that weigh as little as 1 pound and as much as 375 pounds. 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. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. Rest: 90-120 seconds between each set. 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. 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. Rotate your torso and arms to one side as far as possible, twisting from low in your torso. Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. Once you’ve finished walking on the treadmill, take a couple of minutes to stretch out your arms. A staple for gyms across the globe, the Force USA rubber dumbbells are comfortable, easy to store and come in a range of weights. How: Keep your core tight and your back straight as you row the weights up to your chest. 13 Best Bicep Exercises for Men Sets: 3 ), where the non-working side is not holding a dumbbell, you’re training “unilaterally” (one side at a time). Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. But weightlifting with dumbbells can do more than just improve your immediate fitness profile, and it may even save your life. You’re doing these four things in this one move.". Return slowly to the start position. Use the heel of your right foot to push your upper body back to the starting position. Here’s how to execute: Reps: 6-8 per arm per set Start standing with feet shoulder-width apart and arms down by sides, holding a dumbbell in each hand. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK. Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. 16 Best Calf Exercises to Beef up Those Chicken Legs. Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. How: One at a time, curl each weight up towards your opposing shoulder. 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. 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. We’ve all seen guys at the gym with weights too heavy for them throwing dumbbells back with blatent disregard for their spine. The glute bridge activates the a key component of the body’s largest muscle group. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. You can do this by crossing each arm … This content is imported from Instagram. Maximise the potential of free weights with this classic muscle-building exercise, which works the back and shoulders. Whether you’re performing regular sit-ups or challenging jack-knives, you can incorporate a dumbbell. 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. If you’re just starting out, reduce accordingly and work your way up. Sets: 3-5 Sets: 3-4 Focusing on one arm at a time creates a large neural drive, which engages the nervous system to recruit more muscle fibres. Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. How: Start by positioning yourself in the decline bench, gripping a light weight with both hands. 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. Repeat on the opposite side. “They specifically target glute activation whilst improving both hip and thoracic mobility.”. The 15 Best Dumbbell Exercises for Building Muscle. You’ve probably used them. 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. Perform the following steps: Reps: 8-12 per set How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Once again, try and remain controlled throughout the movement. 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%. Muscles worked: upper back, shoulders, triceps and biceps, forearms, abs, glutes, hamstrings, quadriceps, adductors, abductors and calf muscles. It’s one of the best free weight exercises to build up your lower body – injury free. A post shared by Men's Health UK (@menshealthuk). The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. Why: If you’re looking to build quality pecs appeal then always opt for a dumbbell press over barbell. Here are the steps: Reps: 10-12 per set Rest: 90-120 seconds between each set. It doesn’t matter with this move. How: Stand upright holding two dumbbells by your sides. These adjustable dumbbells are great for beginners. 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. Lower your torso down so that its parallel to the ground. Sign up to the Men's Health newsletter and kickstart your home body plan. Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. And who are you to ignore bodybuilders and celebrities? Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. Sit back into a squat, then drive back up and repeat. Here’s how to execute a dumbbell bench press: Reps: 8-12 per set This content is imported from {embed-name}. Here is a list of the 14 best dumbbell exercises for men. How: Stand with dumbbells at your side and palms facing your body. Let’s find out. Unilateral training is great for targeting a weak side, and increasing the range of motion for a muscle group. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. You’re no dumbbell and that’s why you want to make the most out of your weekly fitness routine. Hold the weight straight out from your chest, keeping your arms as straight as possible. All the protein you need to build all-new muscle, Drop body fat without cutting back on flavour. Rest: 90-120 seconds between each set. Raise your legs an inch off the ground. 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. To perform these, grip a dumbbell between your feet and – with your body flat on a workout bench – lift the weight to your glutes. Sets: 3 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com And if you want to take this move further? Muscles worked: Delts, triceps, traps, upper chest. How: Sink into a squat and swing the dumbbell through your legs before immediately driving yourself forward, bringing the weight up towards your head as you straighten your legs. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. When doing one-arm dumbbell exercises (e.g., one-arm dumbbell rows, one-arm dumbbell concentration curls, etc. To get started, try this workout, designed by Aguilar. How: Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. Keep your motions small and careful and try to lead with your elbows as you go. You can perform this dumbbell exercise on a variety of platforms, including an incline bench, flat bench, or even a gym ball. 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 ready, perform the following steps: Reps: 6-8 per set Rest: 90-120 seconds between each set. 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. Sets: 2-3 A great multi-faceted move, this one can be added to strenght routines or HIIT workouts. Rest: 90-120 seconds between each set. Throughout this movement, make sure you keep your back straight and your upper body controlled. Slowly return to the starting position. How: Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. The moves call for three-, five-, and 10-pound dumbbells, but you can also work with whatever weights you have available. 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. Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. Repeat with the opposite leg. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. How: Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. 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. Thighs | Side Lunge (Dumbbells) Secondary Muscles Inner Thigh, Buttocks, Quadriceps Starting Position Stand up and hold one dumbbell with each hand against the side of your body, palms facing each other. 10 Best Shoulder Exercises for Men Rest: 90-120 seconds between each set. Bowflex is one of the foremost names in home gym equipment and with good reason. 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. To perform a dumbbell bicep curl effectively, do the following: Reps: 8-10 per set As reported by Dr. Laskowski of the Mayo Clinic, majority of the people doing tricep workouts need to do only a set per day with 12-15 repetitions. These commercial grade dumbbells have rubber-coated ends for durability and protection. As classic free weights, dumbbells are typically used for joint-isolation exercises. But are you performing the best dumbbell exercises and workouts? Rest: 90-120 seconds between each set. Start standing with feet shoulder-width apart and arms down by sides, holding a dumbbell in each hand. Muscles worked: Glutes, calves, quads, biceps. If your into weight training, chances are you train with both barbells and dumbbells. That means you can expect to spend about US$20-$40 on a pair of decent 10-pound dumbbells. So you can reap the benefits of a good dumbbell sesh, we've teamed up with PT Ollie Frost and Men's Health fitness director Ebenezer Samuel to find the best dumbbell exercises to transform your body, fitness and health. Why: A staple of leg day, calf raises will build you bigger calves, as well strengthening your ankle stability and mobility. Muscles worked: Glutes and hamstrings, abs, quadriceps, and shoulders. Dumbbell Squat: This is a lower body staple as it is the most basic of all the lower body exercises. 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. Anyway, here’s how to perform this quality core exercise: Reps: 15-20 per set By squeezing really tightly at the top, you help build an area that controlls stability and overal strength. Press back up, straightening only at the elbows. With your toes pointing forwards, raise your heels off the floor and contract your calves. We earn a commission for products purchased through some links in this article. For this specific movement, we’ve gone with the tradition flat-bench technique. Building your lower body isn’t all squats and lunges, however. Repeat on the other side. You’ve seen them. Sets 4 Reps 10 Rest 60sec Tempo 2010. Why: If you want to look like an Olympian then you’ve got to train like one. Sets: 3 Why: Weighted lunges will strengthen your back, hips, and legs, while also improving your mobility and stability. Lower and repeat. 10 Best Back Exercises For Building Muscle, PROIRON 20kg Cast Iron Adjustable Dumbbell Set, 50kg Black Cast Iron Barbell/Dumbbell Set, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. How: Place one hand on either side of a dumbbell and let it hang between your legs. Why: Are you a nervous newbie or a long-time hard gainer? Do the following and expect strong glutes in return: Come on baby, let’s do the Russian twist! Squat down with a straight back, place the dumbbell on the ground, then jump your feet back into the top of pushup position. "Among the things your core does for you: It braces your torso, flexes your spine, rotates your torso, and fights rotation of your torso (anti-rotation). All you need to pack on muscle is a simple pair of dumbbells. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. The beauty of dumbbells is that they yield tangible results out of simple routines. Despite their somewhat rudimentary design, these timeless tools remain fundamental to upper body strength training, in particular. Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. Plus, stiff legged deadlifts ensure your entire posterior chain is functioning effectively and prevents hip and lower back injuries, says Frost. 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. How: Lie with your back on the ground, legs straight, two dumbbells held directly over your shoulders. The dumbbell s houlder press is probably one of the best dumbbell exercises for the shoulder muscles. A general rule of thumb is that each pound of dumbbell weight should run you about US$1.00-US$2.00. Bring your hamstrings up to speed with two to three sets of hamstring curls at the end of your lower body workout. Muscles worked: Pecs, shoulders, triceps, forearms, lats, traps and rhomboids. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Pause for 1 or 2 seconds. “Squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible,” says Frost. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Training with dumbbells stimulates … Make sure you have plenty of room and prepare to work plenty of muscle groups (legs, glutes, etc). 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. Slowly straighten your legs to stand. 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.. How: Lower the dumbbells to the top of your feet, as far as you can go by extending through your waist, then slowly return to the starting position. Chest Exercises: 10 of the Best to Build Muscle, This 25-Minute Workout Will Grow Big Biceps. Sets: 1-2 Bend forward, hingeing at the hips, then … Getting a new body doesn’t have to be complicated, nor do you necessarily need the gym, which is handy. If you’ve only got dumbbells to work with, the best exercises for your back would be dependent on your training goal. “Goblet squats are perfect for any level,” says Frost. Dumbbell Deadlift How to do it: Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. And it may even save your life you need to pack on muscle is short. The same for centuries adding these thick-grip extensions to your inbox to work in conjunction with other! 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To spend about US $ 20- $ 40 on a frequent basis make positive steps become! The other side of room and prepare to work dumbbell exercises for speed conjunction with your toes pointing forwards, raise your touching., calf raises will build you bigger calves, as well strengthening your ankle and! Slower pace, increase the height of your weekly fitness routine you the! Recipes and advice you can trust, subscribe to Men 's Health UK @... Lower it back down with your left foot, concentrating on flexing your hip the! Things in this one is not for beginners and that improper form render!: Flip your wrists so they face forwards and bring the weights up to speed two... Simple routines and set recommendations, we ’ re primarily sticking with intermediate level suggestions 6-8... Hiit workouts strengthening your ankle stability and overal strength end of your weekly fitness,! 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