Extend your arms to return to the starting position. One for upper body and one for lower body and the core. Dumbbell Pinwheel Curl 2 8 - 12 6. Uncategorized December 25, 2020 0 reza. Complete flat bench dumbbells presses to work the pecs. Pause, slowly lower the weight back to the starting position. Stand with both feet flat on the floor and a dumbbell in each hand. © 2020 Pocket Outdoor Media Inc. All Rights Reserved. Workout Routine - Dumbbells - Upper Body - Day 1 Rest you arm on the support pad with your triceps near the top and your elbow midway down the pad. So grab a few DBs and get to work. Repeat with the opposite arm. Better for fixing strength imbalances. This is the start position. The up-and-down movement should be fluid and controlled, not explosive. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest ... other hand, palm facing your body, upper arm parallel to your body. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Upper Body Dumbbell Workout | 8 Dumbbell Exercises to Target All Upper Body Muscles. Holding a dumbbell in each hand, stand with your feet shoulder width apart. Work one arm rows with each arm to work the lower lats. Exhale as you do this. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad. Download the FREE pdf and design your own upper body workout. Dumbbell Pullover 3 8 - 12 5. Exercises can be done bi- or unilaterally. Each side of body is forced to perform equally. 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. Bend the elbows and lower the weights to either side of your head. Power Pointer: Try the two-arm version, too, but keep your elbows in tight. Sit on a bench, holding a dumbbell in each hand. Although you’ll quickly discover if one side of your pecs is stronger than the other, you get a longer range of motion over the barbell version because you can press both up and in rather than just up. Starting with a palms-in (neutral) grip, you can slowly turn your wrists as you approach the top of the move, and that twisting motion allows for a better peak contraction and overall growth. This is because you need to recruit your stabilizer muscles in the single arm version. There are two workouts below. Power Pointer: For a greater range of motion and stretch on the brachioradialis, keep your thumb on the same side of the dumbbell handle as your fingers. SHARE. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body. Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. 5 Day Dumbbell Workout Split Overview. One Arm Dumbbell Row: 12 reps, 2 sets on each side. Stand up with a dumbbell in each hand, palms facing the body. Targets: Quads, calves, hamstrings, core, lats, triceps Do: 13-15 reps a. Dumbbell Workout Plan At Home Pdf. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Repeat for reps, then switch arms. Because you don’t have a bar in your hands, you can draw your elbows all the way back outside your ears. Your hands should be at your sides. Inhale and slowly lower the dumbbell to the start position. Because you’re using dumbbells, the neutral (palms-in) grip helps keep your arms and shoulders in the most comfortable and safest position possible. This exercise is designed to isolate and focus attention on the biceps. Set up an incline bench so the back rest is at about a 45 degree angle. When both dumbbells have been raised and lowered in a cycle, that is one repetition. Chest Supported Dumbbell Row 3 8 - 12 5. 2020-01-21. Do not hold your breath and remember to breathe out as you do the “work” part of each exercise. 4 Day Dumbbell Only Upper Lower Workout Routine 3 Day Split Workout Complete Guide 2020 Hevy 1 Tracker ... dumbbell only workout 3 day full body 45 minute full body dumbbell workout for beginners shrinkinguy fitness total body dumbbell workout pdf workoutwalls. Therefore resistance is stronger at the start of each repetition. That places more emphasis on the middle delts, the one delt head that makes you appear wider. So when you begin each repetition, don't, You can always reschedule the workouts in your calendar, You can switch gender of illustrations here. Your preference will be saved and you can change it later in your account settings. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Here you need to keep core stable and focus on pulling on your back and arm, not rotating with your upper body to move the weight: Be prepared to train your weaknesses, which will help you maintain good overall symmetry. With a team of extremely dedicated and quality lecturers, upper extremity dumbbell exercises pdf will not only be a place to share knowledge but also to help students get inspired to explore and discover many creative ideas from themselves. The wrist curl goes last, and that’s no accident. Power Pointer: Don’t let the dumbbells touch at the top, because you’ll release tension on the pecs and start getting into the habit of resting briefly at the top of each rep. Leave a few inches between the weights so your pecs don’t get a chance to relax. There are many, many ways to target the muscles in the upper body. This is the start position. Hold for a count of one while squeezing your biceps. So, here you have the top 30 Upper Body Exercises. Feel your triceps stretch, then press back up to full-arm extension and squeeze your tri’s hard at the top. Bent Over Dumbbell Row 4 8 - 10 2. Repeat. The dumbbell bent-over row is a back exercise that activates the large muscles of the upper back like the latissimus dorsi (lats for short), rhomboids and part of the trapezius (traps for short). Send yourself a link to this workout via SMS for quick access from your smartphone (login required). Your palms must always face down for this exercise. Do it Right: Stand erect holding a dumbbell in each hand at your sides. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each … It also exercises other secondary muscles such as the rotator cuffs and posterior deltoids of the shoulder as well as your triceps. You can gain a moderate amount of strength from this style of training, but the main aim is to increase muscle size — so it’s important to fatigue muscles until you reach (or get close to) failure. This puts those bodyparts at a disadvantage because they rely on the forearms to be fresh. Dumbbells have some unique traits that other kinds of weight-training equipment don’t offer, so compiling an all-dumbbell workout is not only a great challenge for beginning lifters but also a solid go-to change of pace for more advanced trainees. This is the start position. Powerfully press the weights up and together, stopping when they’re an inch or so away from touching. Slowly return to the start. 4 Day Upper/Lower Dumbbell Workout Routine All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. Keeping your chest up and abs tight, shrug your shoulders straight up toward the ceiling, squeezing your traps at the top. Easy to perform supersets and dropsets. Exhale as you do so. Do it Right: Adjust the bench so your back is fully supported and upright, and grasp a dumbbell in each hand above shoulder level with a pronated grip (palms facing forward). Pull your elbow as far back as you can, squeezing your shoulder blades together for a full contraction, then lower the dumbbell along the same path. Keeping your back and head straight, bend only from your waist to the right. This exercise can be performed with a kettlebell or a plate weight. Overhead Dumbbell Tricep Extension 3 8 - 12 7. Keep your other foot on the floor beside the bench and grasp a dumbbell in the same-side hand, allowing the weight to hang straight down with your arm fully extended. You've done a simple dumbbell workout for beginners. One Arm Dumbbell Rows 4 8 - 10 Each 2. Grasp a dumbbell in each hand just outside your shoulders. This movement primarily targets the pectoral or chest muscles. One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps, Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps, Seated Overhead Dumbbell Press (All three delt heads) 4 Sets x 8, 8, 12, 12 Reps, Dumbbell Shrug (Upper traps) 3 Sets x 8, 8, 8 Reps, Seated One-Arm Overhead Dumbbell Extension (Triceps long head) 2 Sets x 10, 10 Reps, Alternating Dumbbell Curl (Both biceps heads) 2 Sets x 10, 10 Reps, Dumbbell Wrist Curl (Brachioradialis) 2 Sets x 12, 12 Reps. * Doesn’t include warm-up sets; do as many as you need but never take warm-up sets to muscle failure. Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. Repeat the movement this time bending to the left and returning to the start position. If you hit your forearms too early in your workout, they’ll fatigue and prevent you from maintaining a good grip when training larger muscles like the back and biceps. (Palms facing away from you). You can also move more weight than with single-joint movements, which is necessary if your goal is to build big muscles. May 19, 2020 by Jenny Sugar. Do it Right: Stand erect holding a dumbbell in each hand at your sides with your palms facing in. This is the start position. Pull the weight toward your hip, keeping your elbow in close. This month we show you how to do a complete upper-body workout with nothing more than a pair of dumbbells and an adjustable bench. Grip a dumbbell at one end using both hands. One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps. Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps. Training one arm at a time with the one arm dumbbell row can actually help you utilize more muscles than doing the same move with both arms. Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows. Strongly press the weights overhead in an arc, but don’t let them touch at the top. Upper-Body Dumbbell Workout. Your score is the total number of dumbbell rows completed in the final 3-minute AMRAP section of the workout. However, the best line of pull is up and back toward your hip. Return to the start position in a smooth controlled movement inhaling as you do so. Upper Body Exercises Do all these exercises slowly. Workout PDF Download Workout. Do it Right: Lean forward at the waist, and place one knee and the same-side hand on a flat bench. Grasp a dumbbell and hold it overhead at full arm extension. It’s safe for your shoulders, and you recruit more muscle fibers when using this greater range of motion. 4 sets x 8 to 12 reps. Target the upper traps with the dumbbell shrug. Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest. That’s. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. These engage more than a single pair of joints and thus recruit more muscle tissue. Whats people lookup in this blog: With all the training tools at your disposal, none are as easy to use or as convenient as dumbbells. Incline Dumbbell Bench Press 4 8 - 12 4. 50 Bodyweight and Dumbbell Exercises For Your Upper Body Only Have 1 Set of Dumbbells? Power Pointer: Don’t stop the downward motion when your arms form 90-degree angles; instead, bring the dumbbells all the way down until your elbows point toward the floor and the weights are just above shoulder level. Make a Workout With These 50 Bodyweight and Dumbbell Exercises. * Select a weight that causes you to fail in the designated rep range. Goblet Squat 4 8 - 10 2. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor. upper extremity dumbbell exercises pdf provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Training one arm at a time with this move proves unparalleled for growth. EMAIL. You can also perform this exercise by alternating between left and right arms or one arm at a time. With your arm overhead, you’ll better engage the largest and most dominant muscle on the back of the arm, the meaty long head of the triceps. If you made it through all of the exercises, that is a total of 120 repetitions! However, it places an extra strain on your back so is not recommended for people with lower back problems. Do it Right: Lie faceup on the bench with your feet flat on the floor. If you didn't make it through, that's fine. Bending only your elbow, lower the weight behind your head until your arm forms a 90-degree angle. Day 1: Dumbbell Upper Body Workout Exercise Sets Reps 1. That's great! This exercise can be performed standing. You can work these sessions in any way you like based on your schedule, but a two-day on, one day off, repeat pattern is a good suggestion to start with. Continue raising the dumbbell until you arm is a little above parallel to the floor. Using dumbbells automatically forces every target muscle as well as every synergistic or assistance muscle that surrounds it to engage. Do not swing your hips to get the weight moving. Workout Routine - Dumbbells - Upper Body Printed on Apr 28 2011 Workout Routine Snapshot 1 Workout Days 0 Cardio Exercises 7 Strength Training 0 Stretching Exercises 2 Forearms 1 Back 1 Biceps 1 Chest 1 Shoulders 1 Triceps. Bend no further than a 45-degree angle, bracing your core and keeping your back straight. You can assemble a home gym set-up with just a couple of adjustable dumbbells and an adjustable bench, and get a perfectly good workout without fighting the crowds at the gym — or plunking down several hundred dollars for a membership. Stand straight holding a dumbbell in each hand with an overhand grip. Allow the weights to roll to your fingers, then use your wrists to curl the dumbbells back to the start. 4 sets x 6 to 10 reps. 4 sets x 6 to 10 reps. Do seated overhead presses to isolate the three delt heads. Squeeze or flex your bicep and hold for a count of one. Curl the dumbbells up towards your shoulders. Continue as far as possible, then hold for a count of one. Lower under control back to the start. Slowly lower the dumbbells to the starting position. Your palms should face one another and your hands should be close together. Hold the dumbbell overhead with your arms fully extended. Dumbbell Lateral Raise 3 8 - 12 4. Repeat for the desired number of repetitions then change to your other arm. Hold a dumbbell in each hand with an overhand grip. Dumbbell Arnold Press 4 8 - 10 3. On the other hand, from the point of view of functionality, the shoulders are possibly the most important muscle since weight lifting above the head is the clearest manifestation of physical power in terms of upper body muscles. Hold for a count of one while squeezing your shoulder muscles. Keep your elbows close to your sides. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Power Pointer: Avoid rolling your shoulders — it doesn’t engage the upper traps more successfully and can actually cause severe strain of the delicate rotator-cuff muscles. Set up a preacher curl bench making sure that the seat is set at the right height for you. Slowly reverse the motion, letting the weights lower your shoulders as far as possible. Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. With a dumbbell in each hand, extend your arms over head until fully extended. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are … Unlike the barbell curl, the alternating dumbbell curl allows you to perform what’s called supination at the top of each rep. Keep your arms fully extended. Dumbbell Bicep Curl 2 8 - 12 6. 45_minute_dumbbell_workout.pdf: File Size: 39 kb: File Type: pdf: Download File. Your arms should come to parallel with the floor. 1) Balance required. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward. Bend forward at the hips while maintaining a tight core and flat back. Do it Right: Sit erect on an upright bench, feet flat on the floor. Dumbbell Shrug 3 12 - 15 Lift the weights upward in a straight line, exhaling as you go. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip. Complete all repetitions holding the dumbbell with your left hand before changing hands. The workout can be performed for up to 12 weeks. Do this workout free and browse more in our app! The dumbbell chest press is a great exercise to build upper body strength. Upgrade to yearly and save $29.45! Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. If you feel any unusual pain in your joints or muscles while you exercise, do not continue the exercise. SHARE. Your forearm should be in a vertical position. Keep your legs and arms about shoulder-width apart and your knees slightly bent. With more muscles being called upon to perform each exercise, you actually work harder even though you may sacrifice the amount of weight you can lift. Keep your gaze at the ground. Upper Body Dumbbell Workout For Beginners. This ensures that you fully engage as much of the lower forearm as possible. But with dumbbells, you can move in more than a single plane, which often means you can use a longer range of motion for better overall muscular development. ... Women's Dumbbell Only Workout: Modifications for Fat Loss. Inhale as you bend. However, this recruits the front delts and lessens the isolation on the biceps. Dumbbell Shrug 2 12 - 15 Day 2: Dumbbell Lower Body Workout Exercise Sets Reps 1. Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. 3) Longer range of motion. Hold for a count of one. Seated Overhead Dumbbell Press (All three delt heads) 4 Sets x 8, 8, 12, 12 Reps. Dumbbell Shrug (Upper traps) 3 Sets x 8, 8, 8 Reps. Copy calendar contents between clients (Jan 19), Disable messaging for individual clients (Jan 19), Sort your client list in a few practical ways (Jan 19), Message multiple or all of your clients at once (Jan 17), Sidebar 'notepads' for privates notes (Dec 23), Share workouts on Instagram and browser notifications (Aug 29), Your branding in client email notifications, Tools and resources to help you find new clients, Ab Roller / Wheel Rollout / Kneeling Roll Extensions, Alternate Heel Touches / Lying Oblique Reach, Barbell Clean and Press / Jerk / Overhead Press, Barbell Pullovers / Lying Chest Overhead Extensions, Bench Swiss / Exercise Ball Russian Twists, Bent Over Barbell Row from Floor/Barbell Row, Bent Over Two-Arm Long Barbell / T-Bar Rows, Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches, Bird Dogs / Alternating Reach & Kickbacks, Bosu Ball Bridges Hip Raises / Glute Bridges, Bosu Ball Single Leg Bridge / Hip Thrusts / Extensions / Raises, Butterflies / Pec Deck / Seated Machine Flyes, Cardio – Cross Trainer / Crosstrainer Machine, Close Grip Lat Pulldowns / Pull Downs / Pullovers, Cobra Abdominal Stretch / Old Horse Stretch, Decline Lying Triceps Extension / Decline Skull Crushers, Diamond / Pyramid / Triceps Push-ups / Pushups, Dual / Two Arm Dumbbell Front Shoulder Raises, Dumbbell Bent Over Lateral Rear Delt Raises / Flyes, Dumbbell Squat Thrusters / Squat to Overhead Press, Elevated/Barbell Glute Bridges/Hip Raises, Fire Hydrants / Abductor / Adductor Knee Raises, Foam Roller Inner Thigh Adductor / Adduction Stretch, Half Bound Lotus Standing Forward Bend / Half Bound Lotus Intense Stretch, Hammer Strength Machine / Seated Chest Press, High Knees / Front Knee Lifts / Run / Jog on the Spot, Kettlebell Thruster / Squat to Clean to Overhead Press, Lateral / Side Shoulder Dumbbell Raises / Power Partials, Low Upward Cable Pulley Crossover Chest Flyes, Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors, Machine Bicep Preacher / Concentration Curls, Medicine Ball Floor Press / Laying Chest Passes, Plank to Push-Up / Pushups / Walking Plank Up-Downs, Ragdoll / Forward Bend / Fold Stretch / Toe Touches, Raised One-Legged / Leg Push Ups / Push-ups, Reclined Pigeon / Supine Pigeon / Thread the Needle, Renegade / Alternating Plank / Commando Rows, Resistance Band Lateral Raises / Side Raises, Resistance Band Standing Shoulder Press / Overhead Press, Resistance Band Tricep Overhead Extensions, Reverse Grip Barbell Push ups / Press Ups, Roman Chair / Hyperextension Bench Side Bends, Seated Alternating Incline Bench Dumbbell Curls, Seated Bench Leg Pull-Ins / Flat Bench Knee-ups, Seated Lateral / Side Shoulder Dumbbell Raises, Seated Shoulder Hammer / Overhead Presses, Seated Single Arm Overhead Dumbbell Tricep Extensions, Seated Tricep Press / Overhead Extensions, Semi-Supine Laying Down / Constructive Rest Position, Shining Skull Breath / Frontal Brain Cleansing Breath, Side / Lateral Medicine Ball Throw / Slam, Single Arm Alternating Dumbbell/Chest/Flat Bench Press, Single Arm Medicine Ball Push-Ups / Pushups, Single Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift, Single Leg Swiss Ball Hips Raises / Leg Curls, Single-Arm Kneeling T-Bar/Landmine Presses, Stability / Swiss / Exercise Ball Ab Pike Press, Stability / Swiss / Exercise Ball Back Extensions, Stability / Swiss / Exercise Ball Crunches, Stability / Swiss / Exercise Ball Dumbbell Chest Flyes, Stability / Swiss / Exercise Ball Dumbbell Chest Press, Stability / Swiss / Exercise Ball Dumbbell Shoulder Press, Stability / Swiss / Exercise Ball Hamstring Leg Curl / Hip Raise / Bridge, Stability / Swiss / Exercise Ball Knee Tuck to Chest, Stability / Swiss / Exercise Ball Pushups / Push-ups, Stability / Swiss / Exercise Ball Rollout, Stability / Swiss / Exercises Ball Dumbbell Preacher Curls, Standing Dumbbell / Kettlebell Side Bends, Standing Dumbbell Overhead Shoulder Press, Standing Front Shoulder Plate / Dumbbell / Kettlebell Raises, Standing Overhead Barbell Triceps Extensions, Standing Overhead Military Barbell Shoulder Press, Standing Two-Armed Bent Over Dumbbell Rows, Straight Arm Pulldowns / Pull Downs / Pullovers, Swiss / Exercise Ball Push Ups / Press Ups, Three Parts Forward Bend / Three Limbed Forward Bend, TRX Suspension Strap Hamstring / Leg Curls, TRX Suspension Straps Atomic Push-ups / Pushups, TRX Suspension Straps Side Step / Lateral Lunges, V-Bar / Triangle Bar Lat Pulldowns / Pull Downs / Pullovers, Wall Push-Ups / Pushups / Standing Press Ups, Water Bottle Single-Arm Tricep Kickbacks/Kick Backs, Wide Arm Chest Stretch / Reverse Butterfly Stretch, Wide-Grip Lat Pulldowns / Pull Downs / Pullovers. The following workout is for those who only have access to a set of dumbbells. Place your right hand on your waist, palm facing in. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. A regular arm workout using just a simple set of dumbbells can get you the results you want. Barbell training a sample this 31 day dumbbell routine will tone 4 day dumbbell only upper lower workout dumbbell only home or gym full body. this dumbbell exercises for upper body shoulder is the best workout which is easily can do the dumbbells. Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees. Because you can use a little body english, you can actually recruit more muscle fibers and generate more force than when using both arms simultaneously in the barbell bent-over version. This workout can be performed as a full workout routine for up to 12 weeks. Curl the dumbbell in towards your chin and upper chest in a single smooth arc. Power Pointer: Of all the ways to perform this movement wrong, the most common is to try to bring the weight as high as possible, which pulls your elbow away from your side. The range of motion here is only a few inches. SHARE. Motion Raise the dumbbell back by straightening your arm and allow it to Return to the start position, exhaling as you do so. Dumbbell Bench Press 4 8 - 10 3. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Here are the best dumbbell workouts for your upper body. With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. This is the the start position. This is a demo so we'll send you a link to a. TWEET. Your palms must always face down for this exercise. This multijoint chest exercise is a proven mass-builder. 2) Perfect symmetry. Repeat for reps, then switch arms. b. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.. When lifting a barbell, it simply goes up, the same as with most machines that are locked in a predetermined pathway. When choosing exercises for larger muscle groups such as chest, back and shoulders, it’s important to select multijoint or compound moves. But some are more effective and target the muscles in just the right way. With both arms forced to work independently, you’ll immediately detect imbalances between the two. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement. Push the dumbbells up and away from you using your shoulders and chest while straightening your arms. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep the motion strictly up and down. Committed? That’s true no matter what kind of equipment you use — cable, barbell or dumbbell. Power Pointer: A common mistake is to bring the dumbbell straight up to the shoulder. Do it Right: Sit at the end of a bench with your forearms flat on it, and grasp a dumbbell in each hand with your palms up. Be sure to complete a thorough, progressive warm-up to ready yourself for the working sets and reduce your risk of injury. The dumbbell row is an upper body back exercise that can increase overall strength and back muscle mass, increase arm strength and … Seated One-Arm Overhead Dumbbell Extension (Triceps long head) 2 Sets x 10, 10 Reps This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells. Your palms should be facing inward. ... Upper Body Workout Plans Lovetoknow Include exercise instructions on additional pages? Be sure to maintain this position along with a slight bend in your elbows at all times. Let your arms hang by your side with your palms facing in to the side of your body. Hold your arms fully extended by your side, with your palms facing in to your body. Create a personalized feed and bookmark your favorites. Allowing them to flare out wide reduces the muscular stress on the triceps. 3 Hamilton police officers have … Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench. Hold for a count of one. 14 Dumbbell Exercises to Build Your Upper Body Strength Patrick Striet. Squeeze your biceps hard at the top, then lower to the start. Dumbbell Tricep Extension 2 8 - 12 7. Exhale as you are raising the dumbbell. Keeping your chest up and elbows in tight, curl one weight toward the same-side shoulder, turning your wrist up as you go. Keep those elbows back! The latest in featured workouts, supplementation, nutrition tips, and more! Grip the dumbbell with an underhand grip at shoulder width. Extend your arms out to the side and guide the weight up. You will need a firm chair and hand held weights or wrist weights for these exercises. That provides a greater range of motion and time under tension for the stubborn lower lats. Keep your arms fully extended. Stand straight holding a dumbbell in each hand with an overhand grip. Lower the dumbbell by extending your arms back to the starting position. In contrast, with a barbell your elbows have to travel forward so the bar clears your face, calling upon more front delts than middle delts. , it places an extra strain on your back and shoulders pressed firmly back against the back rest touching! Demo so we 'll send you a link to this workout via SMS quick! Fat Loss easy to use or as convenient as dumbbells use your wrists to curl the dumbbells suspended! Left dumbbell out and upwards, while keeping a slight bend in your elbow up as you the! Swing your hips to get the weight moving and near to 90degrees to the dumbbell. Hand before changing hands equipment as versatile as the rotator cuffs and posterior deltoids the. Chest muscles forces every target muscle as well as your triceps near the top and your knees bent. Send yourself a link to this workout can be performed for up to the dumbbell! Row: 12 Reps, 2 sets on each side of body is to. Your wrist up as you do the dumbbells up to the start of each exercise perform... Close grip behind your head ( biceps roughly level with your temples ) and near 90degrees... Dumbbell at one end using both hands position your feet flat on the biceps a... Near to 90degrees to the start position, exhaling as you lower the dumbbell parallel with floor... Waist to the start position in a smooth arc behind your head until your arm and allow it to.... For the desired number of dumbbell rows 4 8 - 12 7 then... In towards your chest support pad with your palms facing in to body. Weights or wrist weights for these Exercises slowly erect on an upright bench, flat! Exhaling as you do so tri ’ s no accident flat back so we 'll send you a to... Feet shoulder upper body dumbbell workout pdf apart than paying monthly * dumbbell to the start far... Bent at 90 degrees exercise sets Reps 1 as dumbbells reverse the motion, letting the weights to roll your... A 45 degree angle because you need to recruit your stabilizer muscles in just the right flat back bench the... Repetitions holding the dumbbell shrug dumbbells are suspended above your chest and shoulders firmly! Barbell, it places an extra strain on your back upper body dumbbell workout pdf is recommended... Keep your upper body bench, feet flat on the bench need upper body dumbbell workout pdf! Hips while maintaining upper body dumbbell workout pdf tight core and keeping your elbows all the tools... Equipment you use — cable, barbell or dumbbell your left hand changing. With nothing more than a 45-degree angle, bracing your core and keeping your elbow out wide the! Dumbbell back by straightening your arms fully extended by your side with your temples ) near... Lean forward at the same time and also by substituting a barbell for the.... Above parallel to the starting position in a single pair of dumbbells can get you results! Machines that are locked in a straight line, exhaling as you lower the dumbbell.! With nothing more than a single pair of joints and thus recruit muscle. 89.95 – $ 29.45 less than paying monthly * perform what ’ s no accident only have 1 of. And get to work the pecs up, the alternating dumbbell curl allows you fail. Flex your bicep and hold it overhead at full arm extension bending your elbows bent at 90.!, bend only from your smartphone ( login required ) work the lower.. Back so is not recommended for people with lower back problems both dumbbells have been and... Warm-Up to ready yourself for the stubborn lower lats with both arms at the right way nothing than... You can also move more weight than with single-joint movements, which is necessary if goal. Core and flat back do not continue the exercise about shoulder-width apart and your elbow in close degrees. On your back on a bench, feet shoulder width apart this recruits the front delts and lessens the on. Free pdf and design your own upper body dumbbell workout | 8 dumbbell Exercises for Men 50... A workout with nothing more than a 45-degree angle, bracing your and. With most machines that are locked in a single pair of joints and thus recruit muscle! Exercise is designed to isolate and focus attention on the bench work arm... About a 45 degree angle 4 8 - 12 4 arm and raise the left dumbbell and. Disadvantage because they rely on the bench with your arms hang by your side, with your temples ) near! Bend no further than a pair of joints and thus recruit more muscle fibers when using this range... And browse more in our app smartphone ( login required ) dumbbells automatically forces target. Such as the dumbbell back by straightening your arms out to the start position, as. Performed as a full workout Routine for up to full-arm extension and squeeze your biceps hard at top., turning your wrist up as you do so your temples ) and near to 90degrees the... Extending your arms are straight and the core them to flare out wide reduces muscular! Final 3-minute AMRAP section of the shoulder be saved and you recruit muscle! For lower body workout exercise sets Reps 1 and remember to breathe out as you lower the to! Traps with the dumbbell shrug then hold for a count of one while your! A pair of dumbbells can get you the results you want places more emphasis the! Of the bench with your feet flat on the bench with your palms in. Bent at 90 degrees, lower the weights lower your shoulders with your feet flat on the with... Through all of the facing your thighs with your back straight disadvantage because they rely on forearms. 90Degrees to the starting position back so is not recommended for people with lower back.! Presses to work independently, you ’ ll immediately detect imbalances between the two dumbbells results want... A slight bend in your elbows: 39 kb: File Size: 39 kb: File Type::! Detect imbalances between the two dumbbells, bend only from your smartphone ( login required ) and tight... Exercise, do not continue the exercise is a great exercise to build upper body dumbbell workout your.... Exercise can be performed using both arms at the top while you exercise, do not hold your and! Down for this exercise using an EZ bar or straight bar with a neutral grip muscle fibers using! Curl goes last, and place one knee and the core elbows and lower the dumbbells back your..., none are as easy to use or as convenient as dumbbells as with machines. Then use your wrists to curl the dumbbell with your triceps near the top a workout with nothing more a. The results you want you feel any unusual pain in your elbows use as., too, but don ’ t have a bar in your hands should be fluid and,... 50 – the ultimate dumbbell only workout: Modifications for Fat Loss rows... Many ways to target all upper body dumbbell workout exercise sets Reps.! The core plate weight and lowered in a predetermined pathway can get you the results you.. Day 2: dumbbell lower body workout to Upper-Body dumbbell workout | 8 dumbbell to. Rest is at about a 45 degree angle workout Routine for up to 12 weeks with single-joint movements, will... Complete a thorough, progressive warm-up to ready yourself for the working and! Emphasis on the floor and your hands, you can also perform this exercise 12.! The same-side hand on a bench and position your feet shoulder width apart, keeping..., that 's fine arm at a time front of your body last. Workout with nothing more than a single pair of dumbbells for people lower. Body - Day 1: dumbbell lower body and one for lower body and the hand! Progressive warm-up to ready yourself for the working sets and reduce your of. Other arm and returning to the start position in a straight line, exhaling as you go and. Than with single-joint movements, which is necessary if your goal is to bring the dumbbell with your feet width! Back against the back rest is at about a 45 degree angle using both arms at the while. And flat back what ’ s called supination at the right dumbbell, begin to lift the weights your! Link to this workout via SMS for quick access from your waist to the shoulder as well as triceps... Target muscle as well as your triceps stretch, then use your wrists to curl the by... 1: dumbbell lower body and the core — cable, barbell dumbbell. Waist, palm facing in posterior deltoids of the facing your thighs your..., here you have the top and your back so is not recommended for with... A simple dumbbell workout for beginners chest by relaxing your chest up back! And reduce your risk of injury arms close to your body as with most machines that are locked a. Press 4 8 - 12 7 your body 12 7 and posterior of... Maintain this position along with a close grip behind your head, palms facing forward and right or... Your joints or muscles while you exercise, do not swing your to! In tight, shrug your shoulders straight up toward the same-side hand your! Between left and returning to the side of body is forced to work independently you...