Tighten your abs, pressing your lower back into the ground. Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. To perform a dumbbell bicep curl effectively, do the following: Reps: 8-10 per set 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. Build your weight up as your strength improves. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. How Hold a dumbbell in each hand with palms facing each other. The beauty of dumbbells is that they yield tangible results out of simple routines. You can perform this dumbbell exercise on a variety of platforms, including an incline bench, flat bench, or even a gym ball. Using a dial system, these versatile dumbells combine 15 sets of weights into one. Another great movement that targets your deltoids, the lateral raise has been a favourite amongst bodybuilders since the dawn of the sport. 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 Dumbbells Exercises. "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.". This move also rushes blood to your glutes, hamstrings, shoulders and arms to maximise your muscle-growing power. Maintaining proper form is key to this effective dumbbell exercise. These commercial grade dumbbells have rubber-coated ends for durability and protection. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. In order to reap the benefits of the dumbbell tricep exercise, you must do several repetitions and sets. All you need to pack on muscle is a simple pair of dumbbells. When ready, perform the following steps: Reps: 6-8 per set Sets: 3 Here we go: Reps: 6-10 per set Exercises that use free weight place higher demands on your muscles than resistance machines and levers. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. Once again, try and remain controlled throughout the movement. Repeat with the opposite leg. How: Place one hand on either side of a dumbbell and let it hang between your legs. Return slowly to the start position. Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. By Men's Health. The glute bridge activates the a key component of the body’s largest muscle group. At the nearest gym, the heaviest dumbbell usually weighs in at around 60 pounds. You’ve seen them. 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com For this specific movement, we’ve gone with the tradition flat-bench technique. Anyway, here’s how to perform this quality core exercise: Reps: 15-20 per set Dumbbell workouts solve a lot of logistical problems. That means you can expect to spend about US$20-$40 on a pair of decent 10-pound dumbbells. Sets: 3-4 Let’s find out. We’ve all seen guys at the gym with weights too heavy for them throwing dumbbells back with blatent disregard for their spine. “Goblet squats are perfect for any level,” says Frost. This is a dumbbell exercise that is purely about isolated control. Rest: 90-120 seconds between each set. Here’s how to execute: Reps: 6-8 per arm per set That said, most dumbbells fall within the range of 5-25 pounds. A general rule of thumb is that each pound of dumbbell weight should run you about US$1.00-US$2.00. Here is a list of the best dummbbells for a home workout. Do this sequence two to three times a week. It can be performed as a complete workout program for up to 8 weeks. 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. Keeping your arms straight, shift your upper arms back slightly. By targeting your stabilising muscles it protects the shoulder joint and ligaments surrounding it. Muscles worked: Hamstrings, erectors, lats and glutes. If you want to go harder, increase the height of your dumbbells instead of increasing the rep count. Free weight exercises that use dumbbells train your body’s natural stabilisers even better than using the barbell for instance. Lower your torso down so that its parallel to the ground. Raise your legs an inch off the ground. 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. To perform these, grip a dumbbell between your feet and – with your body flat on a workout bench – lift the weight to your glutes. These structures all have to work in conjunction with your shoulders for this exercise to be successful. Go for the given distance, as fast as possible. 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. Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. You can do this by crossing each arm … Muscles worked: Quads, hamstrings, glutes, core strength. For proof, look no further than the mighty one-arm swing. Here are the steps: Reps: 10-12 per set Rest: 90-120 seconds between each set. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. Start standing with feet shoulder-width apart and arms down by sides, holding a dumbbell in each hand. Here is a list of the 14 best dumbbell exercises for men. Rest: 90-120 seconds between each set. All you need to pack on muscle is a simple pair of dumbbells. For this movement, you can utilise a double or single-handed grip, however, the biggest thing to note is the position of your elbows. Return under control to the start position and repeat on the other side. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. Push up until your arms are straight, then lower under control. It might come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. 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. It’s important to have strong shoulders and this popular dumbbell exercise abides. Muscles worked: Pecs, shoulders, triceps, forearms, lats, traps and rhomboids. Repeat on the other side. It’s one of the best free weight exercises to build up your lower body – injury free. Bring your hamstrings up to speed with two to three sets of hamstring curls at the end of your lower body workout. How: One at a time, curl each weight up towards your opposing shoulder. How: Arc the weights up to your sides keeping your arms straight at all times until you feel a strong stretch across your shoulders. By squeezing really tightly at the top, you help build an area that controlls stability and overal strength. 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: Walk forward taking short, quick steps. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. 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. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. Most of these traditional kettlebell moves can be replicated. For strength my favorite dumbbell exercise is a Dumbbell Weighted Dip. 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. Dumbbell Squat: This is a lower body staple as it is the most basic of all the lower body exercises. You’re no dumbbell and that’s why you want to make the most out of your weekly fitness routine. 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. Slowly return to the starting position. How: Stand upright holding two dumbbells by your sides. 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. Try to keep your arms locked in tight to your body throughout the movmement, as this will better target the triceps and help you to avoid injury. 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. Press back up, straightening only at the elbows. Slowly straighten your legs to stand. “Squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible,” says Frost. I’ve shown you the best dumbbell chest exercises for strength, power, hypertrophy, corrective, total body and a special focused exercise for adduction. 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. 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. Why: Rotator cuff, shoulder impingement and tears are common issues from overuse exercises, but not if you use the scaption. How: Keep your core tight and your back straight as you row the weights up to your chest. 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. Here’s how to execute a dumbbell bench press: Reps: 8-12 per set 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. By definition, a dumbbell is a short bar with a weight at either end. Why: "This move is one-stop shopping for your abs," says Samuel. One of the simplest and most common weight exercises is also one of the best. 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. Muscles worked: Biceps, brachialis, and forearms. If you’re looking for anything heavier, you should be going to one of those special gyms because you’re a beast. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. 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. Why? As you get stronger, do up to four rounds in a … ProForm Adjustable Pair Dumbbells – Black/Silver (2.5lbs - 12.5lbs) These adjustable dumbbells are great for beginners. It can help you to build strength, speed, and explosive power, which can help with your other exercises. The 15 Best Dumbbell Exercises for Building Muscle. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Why: Weighted lunges will strengthen your back, hips, and legs, while also improving your mobility and stability. 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. Simple, easy and highly effective for a good pump. You’ve probably used them. Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the … Then lower the weights down to your thigh before moving into squat position and repeating. How: Stand with dumbbells at your side and palms facing your body. Bending only at the elbows, lower the weights until they nearly touch your shoulders, keeping the rest of your body tight in the starting position. Sets: 3-5 How: Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. This content is imported from YouTube. Maximise the potential of free weights with this classic muscle-building exercise, which works the back and shoulders. Start with one set of each move. Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. Chest Exercises: 10 of the Best to Build Muscle, This 25-Minute Workout Will Grow Big Biceps. 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: 3 To get started, try this workout, designed by Aguilar. 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. Whether you’re aiming for rapid fat loss, bulging muscles or cardiovascular fitness, a pair of dumbbells will tick any box – providing you use them correctly. 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: Remember, if you want to win the arms race then don’t ignore the rule of divide and conquer. The added thickness will torch your forearms more than the … Sets: 3 “Incorporating these powerlifter lifts into your training will not only build lean muscle tissue but also build explosive power,” says Frost. Bowflex is one of the foremost names in home gym equipment and with good reason. Stand holding the dumbbell horizontally, with one end in each hand. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Speaking of which, the forebearers of these nifty hand weights date as far back as ancient Greece. 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. 10/08/2020 Lorado Getty Images. Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. Sit back into a squat, then drive back up and repeat. If your into weight training, chances are you train with both barbells and dumbbells. 10 Best Shoulder Exercises for Men Get more from your dumbbell workouts by adding these thick-grip extensions to your dumbbells. And not only that, it'll hone in on your deltoids to create some T-shirt-filling boulder shoulders, too. 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. Pause for 1 or 2 seconds. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK. Sets: 2-3 Unilateral training is great for targeting a weak side, and increasing the range of motion for a muscle group. Muscles worked: upper back, shoulders, triceps and biceps, forearms, abs, glutes, hamstrings, quadriceps, adductors, abductors and calf muscles. 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 Use the heel of your right foot to push your upper body back to the starting position. Even better, dumbbells are relatively inexpensive and highly portable, which is great if you’ve suddenly found yourself unable to hit the gym. If you’re just starting out, reduce accordingly and work your way up. "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). Getting a new body doesn’t have to be complicated, nor do you necessarily need the gym, which is handy. 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. After all, stronger calves are sexier calves and here’s how you can get stronger calves: Reps: 12-15 per set As classic free weights, dumbbells are typically used for joint-isolation exercises. Rest: 90-120 seconds between each set. “They specifically target glute activation whilst improving both hip and thoracic mobility.”. Rest: 90-120 seconds between each set. In other words, it’ll give you the momentum your body transformation workout needs. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Dumbbell Deadlift How to do it: Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. Rest: 90-120 seconds between each set. Sets 4 Reps 10 Rest 60sec Tempo 2010. Raise your shoulder blades off the ground. Some higher-end adjustable models will cost more than the standard fare. 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%. And who are you to ignore bodybuilders and celebrities? If you’ve only got dumbbells to work with, the best exercises for your back would be dependent on your training goal. Repeat on the opposite side. That joke might be a little before your time, but all the Chubby Checker fans out there will love it. Why: A staple of leg day, calf raises will build you bigger calves, as well strengthening your ankle stability and mobility. Plus, stiff legged deadlifts ensure your entire posterior chain is functioning effectively and prevents hip and lower back injuries, says Frost. 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. It works a host of bicep and tricep muscles. A post shared by Men's Health UK (@menshealthuk). These adjustable dumbbells come in a square shape, meaning they won’t roll away from you at the first chance. Sets: 3 Muscles worked: Glutes, calves, quads, biceps. Why: As the name suggests, the shoulder raise primarily strengthens the shoulders, but also works the upper chest muscles. Sets: 3 Once you’ve finished walking on the treadmill, take a couple of minutes to stretch out your arms. Rest: 90-120 seconds between each set. Sets: 2-3 Sets: 2-3 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. But weightlifting with dumbbells can do more than just improve your immediate fitness profile, and it may even save your life. Whether you’re performing regular sit-ups or challenging jack-knives, you can incorporate a dumbbell. How: Start by positioning yourself in the decline bench, gripping a light weight with both hands. 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. ), where the non-working side is not holding a dumbbell, you’re training “unilaterally” (one side at a time). The following workout is designed for those who only have access to a set of dumbbells. A great multi-faceted move, this one can be added to strenght routines or HIIT workouts. Just be advised that this one is not for beginners and that improper form can render serious damage. A weight in each hands allows for a greater stretch at the bottom of the lift, building a bigger chest. Rotate back to center while also squeezing your core to perform a sit-up, keeping your arms straight and brining the weight overhead. All the protein you need to build all-new muscle, Drop body fat without cutting back on flavour. Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. The dumbbell high pull is an excellent addition to your weightlifting routine. Muscles worked: Delts, triceps, traps, upper chest. However, this comes with the condition that the bicep muscle must be worked to fatigue. Try to keep your shoulder and upper body as still as possible throughout this movement. Lift the dumbbell directly above your head, then lower it back down and repeat. If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. 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. Why: "Very often, people arch their backs slightly during skullcrushers," says Samuel. Here’s how to execute: Reps: 10-15 per set How: Lie with your back on the ground, legs straight, two dumbbells held directly over your shoulders. A staple for gyms across the globe, the Force USA rubber dumbbells are comfortable, easy to store and come in a range of weights. With that in mind, here are some of the best dumbbell exercises for muscle building and more. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. The moves call for three-, five-, and 10-pound dumbbells, but you can also work with whatever weights you have available. With your toes pointing forwards, raise your heels off the floor and contract your calves. 13 Best Bicep Exercises for Men Rest: 90-120 seconds between each set. Keep your motions small and careful and try to lead with your elbows as you go. To speed with two to three times a week s no technique to worry about, but the... Squats and lunges, however push up until your arms straight and brining the weight.... Home workout or gym session plate with your toes pointing forwards, raise your heels the... Great for targeting a weak side, and explosive power, which can help with other! The weight overhead recipes and advice you can incorporate a dumbbell these nifty hand weights date far. Plus, single leg exercises will increase stabiliser strength of the simplest and most common weight that! A greater stretch at the elbows chances are you to build quality pecs appeal always... Remain active and engaged the core concept has been the same for centuries, allowing you to build all-new,! 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Lats and glutes, with one end in each hand with palms facing body! Great for targeting a weak side, and legs, glutes, calves, Quads, biceps dumbbells do. To work in conjunction with your back on the treadmill, take a couple of minutes to stretch your.