A post shared by Men's Health UK (@menshealthuk). Muscles worked: Quads, calves, glutes, abs, arms and grip strength. If you want to go harder, increase the height of your dumbbells instead of increasing the rep count. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. How: Place one hand on either side of a dumbbell and let it hang between your legs. By targeting your stabilising muscles it protects the shoulder joint and ligaments surrounding it. It’s important to have strong shoulders and this popular dumbbell exercise abides. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. 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. You may be able to find more information about this and similar content at piano.io, 4 Full Body Workouts to Build True Strength, The Best Bodyweight Exercises and Workouts, 6 Moves Arnold Used to Grow and Maintain Muscle, 10 of the Best Exercises for Geting Six-Pack Abs, Chest Exercises and Workouts to Build Bigger Pecs, Chris Hemsworth Looks Jacked in New Training Video, How I Build My Body: Strongman Daniel Murakami, Men's Health, Part of the Hearst UK Wellbeing Network. Why: "This move is one-stop shopping for your abs," says Samuel. 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. Here is a list of the 14 best dumbbell exercises for men. ProForm Adjustable Pair Dumbbells – Black/Silver (2.5lbs - 12.5lbs) "You can't do that in the hollow body position, he says, because the position inherently forces you to operate with abs tight, closing your ribcage.". Unilateral training is great for targeting a weak side, and increasing the range of motion for a muscle group. You can find dumbbells that weigh as little as 1 pound and as much as 375 pounds. 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. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. By Men's Health. 10/08/2020 Lorado Getty Images. 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). Sets: 3 The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. Sets: 1-2 If you’re just starting out, reduce accordingly and work your way up. Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. You can perform this dumbbell exercise on a variety of platforms, including an incline bench, flat bench, or even a gym ball. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. These commercial grade dumbbells have rubber-coated ends for durability and protection. 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. These structures all have to work in conjunction with your shoulders for this exercise to be successful. 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. If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. 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 These adjustable dumbbells are great for beginners. Just be advised that this one is not for beginners and that improper form can render serious damage. After all, stronger calves are sexier calves and here’s how you can get stronger calves: Reps: 12-15 per set Sets: 3 With that in mind, here are some of the best dumbbell exercises for muscle building and more. Why: "Very often, people arch their backs slightly during skullcrushers," says Samuel. Rest: 90-120 seconds between each set. You’ve seen them. Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. If you’ve only got dumbbells to work with, what would be the best exercises for chest? Sets: 3-4 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. We’ve all seen guys at the gym with weights too heavy for them throwing dumbbells back with blatent disregard for their spine. 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. The beauty of dumbbells is that they yield tangible results out of simple routines. "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). Tighten your abs, pressing your lower back into the ground. By picking up a few dumbbells online, you can ensure you have all the tools for a killer home workout or gym session. Repeat this movement, then swap sides. Here is a list of the best dummbbells for a home workout. Sit back into a squat, then drive back up and repeat. It doesn’t matter with this move. Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. The following workout is designed for those who only have access to a set of dumbbells. Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. This will ensure the muscles you are targeting remain active and engaged. Hold the weight straight out from your chest, keeping your arms as straight as possible. Lift the dumbbell directly above your head, then lower it back down and repeat. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. As mentioned with other exercises, it is important that you keep your back straight and knees slightly bent; you want to be targeting your lower back, not overloading it. 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. You can do this by crossing each arm … Another great movement that targets your deltoids, the lateral raise has been a favourite amongst bodybuilders since the dawn of the sport. 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. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. All the protein you need to build all-new muscle, Drop body fat without cutting back on flavour. Keep your motions small and careful and try to lead with your elbows as you go. Focusing on one arm at a time creates a large neural drive, which engages the nervous system to recruit more muscle fibres. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Repeat on the other side. Why: Rotator cuff, shoulder impingement and tears are common issues from overuse exercises, but not if you use the scaption. Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. Free weight exercises that use dumbbells train your body’s natural stabilisers even better than using the barbell for instance. Building your lower body isn’t all squats and lunges, however. Then lower the weights down to your thigh before moving into squat position and repeating. We earn a commission for products purchased through some links in this article. The dumbbell s houlder press is probably one of the best dumbbell exercises for the shoulder muscles. Bowflex is one of the foremost names in home gym equipment and with good reason. 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. But are you performing the best dumbbell exercises and workouts? A great multi-faceted move, this one can be added to strenght routines or HIIT workouts. The 15 Best Dumbbell Exercises for Building Muscle. Once you’ve finished walking on the treadmill, take a couple of minutes to stretch out your arms. As classic free weights, dumbbells are typically used for joint-isolation exercises. 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: 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. 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