First exercise on the list is gonna be the goblet squats. Full-body exercises are best for gaining or losing weight. "Shoulders" Now press the balls of your feet on the ground and rise up as high as possible on your toes. Unique because I’ve shared a list of dumbbell exercises that you can while standing on the floor. Perform 10 repetitions of three sets. If you want an effective muscle-building workout to do at home or in the gym, try this challenging full-body dumbbell workout. Using a super-effective combination of different exercises, we guarantee that you’ll be feeling this one in your biceps, triceps, shoulders, chest, and back. Perform 10 repetitions of three sets. That’s the starting position. Repeat on the opposite side, with the dumbbell in your left hand. That’s one repetition. That’s one repetition. Your palms should be facing each other. Stand tall in the hip-width stance along with holding a dumbbell in each hand. Repeat with your opposite arms to complete one repetition. Bringing you this challenging upper body dumbbell workout at home, we have Reece Williamson. I tried to find some of the best video demonstrations for each exercise listed in the dumbbell workouts. Keep your knees behind your toes and your back straight. Below we’ll see how to perform all the three exercises with proper technique and execution. Press through all four corners of your feet to return to standing. Grip the dumbbells as tightly as possible with a neutral grip and hold your arms straight at your sides with your palms facing your body. That’s one repetition. Hold for a moment at the top of the curl, then return the dumbbells back to the starting position. That’s the starting position. The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. ], [ At the top of the movement, rotate your wrists so that your palms are facing forward. Perform 10 repetitions of three sets. Simply grab a dumbbell in each hand with a neutral grip and stand straight in the hip-width stance. "Arms", There are only a couple of exercises you can do with the dumbbells while you’re standing. Extend your arms overhead and keep your elbows as close to ears as possible. That’s the starting position. Bend your right elbow and lower the weight toward the opposite side shoulder (bringing from behind your head). Leave a Reply Cancel reply. That’s one repetition. Now slowly bring your arms up at chest level until both dumbbells are close to each other. 3 times weekly been doing it for maybe 2 months . This movement primarily targets the pectoral or chest muscles. That’s the starting position. Extend your right arm straight in the air, palm facing forward. Start by lying flat on your back, feet flat on the ground, knees bent, holding the dumbbells in each hand next to your chest. "Abs", Below is the step-by-step guide to perform the above six standing bicep exercises. This workout includes two circuits, A and B. If this is too challenging, you can break the movement up into a squat and shoulder press. Grab one dumbbell in each hand and stand tall in the hip-width stance. That’s one repetition. And then slowly lower the dumbbells back to the starting position. Copyright © Best dumbbell workout. Keep your back straight, chest up and face facing the floor. That’s the starting position. You'll see two exercises per body part. Slowly bend your elbows to lower the dumbbells back down to your shoulders with control. Hold for a second and then slowly lower the dumbbells in the starting position. On an exhale, push your hips forward and straighten your legs, swinging the dumbbell up to chest height with control. The Top Apps for a workout for free. Lie on the ground on your back. That’s one repetition. The fitness enthusiast who workout at home with limited pieces of equipment such as dumbbells. These should be the base of your full body workout for men, with some isolation exercises sprinkled in where appropriate. Dumbbell Floor Press Techniques, Variations, Benefits, The Top 6 Dumbbell Quad Exercises of All Time, A Complete Guide To the HIIT Lower Body Workout, Resistance Band Chest Workout: How to, Exercises, Benefits, The Best Intermittent Fasting Books For 2020-21, 5 Day dumbbell workout Split (Complete Guide). Use all six as a single full-body workout or use them as part of a finisher at the end of one of your body part-specific workouts. Hold for a couple of seconds at the top then slowly lower your the weights down in the beginning position. . Dumbbell training is a great alternative to barbell work. Here we take a look at how to perform both exercises with step-by-step instructions. Working your body in this way will help build muscle, but will also burn a lot of calories. Terms of Use The hands should be hanging around the waist, so this means that your arm will need to be extended. Pairing dumbbell exercises with other equipment, such as benches and special seats, opens an additional world of potential exercises, such as preacher curls, seated reverse curls, step-ups and dumbbell chest presses (to name a few). View the Full Body Dumbbell Workout for Teens workout with easy-to-follow exercise illustrations and download as printable PDF. Also, be sure to drive your hips forward with every swing and keep your shoulders back away from your ears. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. Hold a heavy dumbbell by one end at chest-height. "Arms", Hold your legs fairly wide apart. Keep your eyes on the dumbbell and your shoulder locked into the socket. That’s the starting position. Keeping your back flat, shoot your hips back and pull the weight between your legs and under your hips. "Abs", Hold a dumbbell in your right hand with your arm extended above your chest. And then slowly return your arm to the starting position. Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. Now, raise the dumbbells upward until your arms reached slightly above your shoulder height. In a series of dumbbell home workout, here’s a new article for you. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Now, without moving your torso, pull the dumbbells out to the sides (and make sure to keep your elbow close to your body). That’s the starting position. "Chest", That’s the starting position. To make this move even more challenging, you can elevate your heels on a stack of small weight plates or the edge of a short step. Best dumbbell exercises 1. Stand with your feet shoulder-width apart, knees bent slightly, holding a dumbbell in front of you with both hands. That’s the starting position. This is a full body exercise utilizing mostly the legs but utilizing some of the upper body as well. These exercises are done while standing straight with your feet shoulder width apart. used as a substitute for professional medical advice, But if you want to perform more than one rep, do not leave the dumbbells on the ground. You will need only one dumbbell for this exercise. Copyright Policy I hope all standing dumbbell exercises work well for you. Keep your palms facing your sides while gripping the dumbbells. This will increase the range of motion of the exercise, Araujo says. Hold for a couple of seconds at the top then slowly brings the dumbbells down in the starting position. Raise the dumbbell until you get to shoulder level. Leaf Group Ltd. That’s the starting position. Now curl one dumbbell up across your body to the opposite shoulder while keeping your palms inward. ], [ "Legs", All the above exercises strengthen your arms and help your triceps muscles increase. "One of the best bang-for-your-buck exercises in the gym is the dumbbell thruster," says Samuel. And hold the dumbells with a neutral grip, your palms facing each other. Stand tall in the hip-width stance with holding a dumbbell in each hand with an overhand grip. However, try to follow the steps and levels of exercises as per aforesaid guidelines to get a better result. She completed her undergrad education at New York University in 2018. "Back" Dumbbell Exercises Video; Share Article: Dumbbell, Dumbbells, Exercise, Exercises, Workout, Workouts. That’s one repetition. Your left leg should be straight. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Keep your upper arms stationary, palms facing you and curl the dumbbells toward your shoulders until you feel the contraction in your biceps brachialis. Make sure your arms are fully straight overhead. Half of the fun is experimenting and tailoring workouts just for your body, home setup or temporary advantages. Shrug through your shoulder blades and then lower the dumbbells back to the starting position. Engage your core, pull your shoulder blades down and back and stand tall. Keeping the abs engaged, bend the knees as if you were lowering yourself onto a chair behind you. Choose a weight that's heavy enough to challenge you yet light enough that you can maintain good posture while walking. The above six exercises works on your shoulder as well as upper traps. "Back", It should not be And keep your left arm straight at your side. Now raise the dumbbells back in an arc motion until your arms being fully straight behind you. Hold for a moment, squeeze your tricep muscles then bring your lower arms down (elbows should be locked throughout the movement). Grip the dumbbells as tightly as possible with an overhand grip and hold your arms straight in front of your thighs. These exercises are a part of the general workout routine. Bend your right leg so that your foot rests flat on the floor. That’s the starting position. Grab a dumbbell or two and get into position, letting your arms hang down at your sides. Hold a single dumbbell between both hands. any of the products or services that are advertised on the web site. Now, raise the dumbbells out to the sides until you feel a complete contraction in your shoulders. Hold for a moment at the top of the curl, then slowly return the dumbbells back to the starting position. That’s one repetition. That’s one repetition. Perform 10 repetitions of three sets. And keep your back straight. I jumped into this for today and i said it was too wasy .. any comment on my situation? Perform 10 repetitions of three sets. The Full-Body Workouts. You can do single-arm as well as both arm front lateral raises. Make sure to squeeze your bicep muscles at top of the curl. Now, raise the dumbbells out to the sides until your arms become parallel to the ground. Grip the dumbbells with a neutral grip and hold your arms straight by your sides with your palms facing your body. That’s one repetition. Perform 15 repetitions of three sets. Dumbbell exercises For Shoulders – Best Exercises For 2021. "Butt", Stand straight in the shoulder-width stance with holding a dumbbell in each hand. Grip the dumbbells as tightly as possible with an overhand grip and hold your arms straight in front of your thighs. Keep your core tight, inhale and curl the dumbbells toward your shoulder until you feel the contraction in your bicep muscles. Hold the dumbbells with a neutral grip and let your arms hang straight at your sides. Stand tall in the shoulder-width stance along with holding a dumbbell in each hand. You can lose weight and build muscle using only bodyweight exercises, or with a single weight. Perform 10 repetitions of three sets. and Grab one dumbbell in each hand and stand upright with your feet hip-width apart. Push into the heels to stand up and repeat. To do a front raise, lift your arms in front of you until your hands and elbows are at shoulder level. (but avoid collision). That’s one repetition. Now press the weights up (while rotating the dumbbells) until your palms are facing forward at the top of the press. Place the dumbbells on the floor in front of you and stand straight in the hip-width stance. So keeping reading it till the end and choose your best workout. "Abs", Stand upright in the hip-width stance along with holding a dumbbell in each hand. 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