How: Walk forward taking short, quick steps. However, this comes with the condition that the bicep muscle must be worked to fatigue. To get started, try this workout, designed by Aguilar. Even burly bodybuilders and celebrities—who have legions of expensive equipment at their disposal—still incorporate dumbbell workouts on a frequent basis. Muscles worked: Glutes and hamstrings, abs, quadriceps, and shoulders. Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. It’s one of the best free weight exercises to build up your lower body – injury free. You’re doing these four things in this one move.". Bend forward, hingeing at the hips, then … Dumbbells Exercises. Why: "Very often, people arch their backs slightly during skullcrushers," says Samuel. You’ve seen them. If you’re just starting out, reduce accordingly and work your way up. 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. 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. A general rule of thumb is that each pound of dumbbell weight should run you about US$1.00-US$2.00. Muscles worked: Hamstrings, erectors, lats and glutes. 10/08/2020 Lorado Getty Images. 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 Throughout this movement, make sure you keep your back straight and your upper body controlled. How: Lie on a flat bench holding two dumbbells over your chest with an overhand grip. How: Place one hand on either side of a dumbbell and let it hang between your legs. All the protein you need to build all-new muscle, Drop body fat without cutting back on flavour. Use the heel of your right foot to push your upper body back to the starting position. Sets 4 Reps 10 Rest 60sec Tempo 2010. For this movement, you can utilise a double or single-handed grip, however, the biggest thing to note is the position of your elbows. It can help you to build strength, speed, and explosive power, which can help with your other exercises. How: Arc the weights up to your sides keeping your arms straight at all times until you feel a strong stretch across your shoulders. 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. Why: If you want to look like an Olympian then you’ve got to train like one. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. Keeping your arms straight, shift your upper arms back slightly. 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. Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. Place the balls of your feet on an exercise step or weight plate with your heels touching the floor. Let’s find out. To perform these, grip a dumbbell between your feet and – with your body flat on a workout bench – lift the weight to your glutes. "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). As you get stronger, do up to four rounds in a … It works a host of bicep and tricep muscles. Start with one set of each move. Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. Some higher-end adjustable models will cost more than the standard fare. These structures all have to work in conjunction with your shoulders for this exercise to be successful. Sets: 3 After all, stronger calves are sexier calves and here’s how you can get stronger calves: Reps: 12-15 per set 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 is a dumbbell exercise that is purely about isolated control. Here’s how to execute: Reps: 10-15 per set Why: If you’re looking to build quality pecs appeal then always opt for a dumbbell press over barbell. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. 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. A staple for gyms across the globe, the Force USA rubber dumbbells are comfortable, easy to store and come in a range of weights. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. 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. Repeat on the opposite side. Return under control to the start position and repeat on the other side. Bowflex is one of the foremost names in home gym equipment and with good reason. 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. Muscles worked: Glutes, calves, quads, biceps. And not only that, it'll hone in on your deltoids to create some T-shirt-filling boulder shoulders, too. 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. If you want to go harder, increase the height of your dumbbells instead of increasing the rep count. Trust us, you don’t want to be chasing dumbbells around the house. 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. 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. Muscles worked: Pecs, shoulders, triceps, forearms, lats, traps and rhomboids. Repeat with the opposite leg. By targeting your stabilising muscles it protects the shoulder joint and ligaments surrounding it. Get more from your dumbbell workouts by adding these thick-grip extensions to your dumbbells. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. That joke might be a little before your time, but all the Chubby Checker fans out there will love it. Sets: 3 Using a dial system, these versatile dumbells combine 15 sets of weights into one. Exercises that use free weight place higher demands on your muscles than resistance machines and levers. How: Keep your core tight and your back straight as you row the weights up to your chest. Unilateral training is great for targeting a weak side, and increasing the range of motion for a muscle group. Return slowly to the start position. Make sure you have plenty of room and prepare to work plenty of muscle groups (legs, glutes, etc). Here’s how to execute: Reps: 6-8 per arm per set Why: As the name suggests, the shoulder raise primarily strengthens the shoulders, but also works the upper chest muscles. 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. 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. Do the following and expect strong glutes in return: Come on baby, let’s do the Russian twist! The dumbbell high pull is an excellent addition to your weightlifting routine. Another great movement that targets your deltoids, the lateral raise has been a favourite amongst bodybuilders since the dawn of the sport. 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. Most of these traditional kettlebell moves can be replicated. It’s important to have strong shoulders and this popular dumbbell exercise abides. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. This content is imported from Instagram. Push up until your arms are straight, then lower under control. 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 information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. 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.. Try to keep your shoulder and upper body as still as possible throughout this movement. 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. You can perform this dumbbell exercise on a variety of platforms, including an incline bench, flat bench, or even a gym ball. If you’re looking for anything heavier, you should be going to one of those special gyms because you’re a beast. 13 Best Bicep Exercises for Men You’ve probably used them. If you’ve only got dumbbells to work with, the best exercises for your back would be dependent on your training goal. 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. And who are you to ignore bodybuilders and celebrities? Perform the following steps: Reps: 8-12 per set Start standing with feet shoulder-width apart and arms down by sides, holding a dumbbell in each hand. How Hold a dumbbell in each hand with palms facing each other. Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. For proof, look no further than the mighty one-arm swing. 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%. Plus, stiff legged deadlifts ensure your entire posterior chain is functioning effectively and prevents hip and lower back injuries, says Frost. The dumbbell s houlder press is probably one of the best dumbbell exercises for the shoulder muscles. Speaking of which, the forebearers of these nifty hand weights date as far back as ancient Greece. How: Start by positioning yourself in the decline bench, gripping a light weight with both hands. © 2020 Man of Many Pty Ltd – Sydney, Australia, 16 Best Calf Exercises to Beef up Those Chicken Legs, Ford Unveils Custom F-150, Bronco and Mustang Mach-E GT, 15 Inspiring People Who Stood Tall in 2020, Tara Distillery Launches First Gin from Shoalhaven, Ingenious Pivot Bed Folds Out Into a Home Gym, Bizarre 1960s Clip Shows How Far Gym Tech Has Come, Meet the New Generation of Recovery and Mobility Gear, 6 Reasons You Should Get Private Health Insurance Before Turning 31, Lie back on a bench and hold a dumbbell in each hand, Keep each arm bent to the side of each shoulder, palms facing upward, Extend your elbows as you press the weights above your chest, Keep going until your arms are straight above your chest, but don’t touch the weights to one another, Bring the weights back down just past shoulder level, Stand upright and hold a dumbbell in each hand, Keep your elbows close to the torso and your palms facing outward, Don’t move your upper arms as you curl the weights upward to shoulder level, Contract your biceps and exhale as you go, Stand upright holding a pair of dumbbells at either side, The dumbbells should be more or less even with your shoulders, your arms should be slightly bent, and your palms should be facing toward your body, Press upward and twist your wrists as you go so that your palms are facing forward by the time you reach the top, Lift the weights directly over your shoulders until your arms are straight, Stand up with a dumbbell in each hand, palms facing the body, Keep your legs and arms about shoulder-width apart and your knees slightly bent, Bend no further than a 45-degree angle, bracing your core and keeping your back straight, Lift the weights upward in a straight line, exhaling as you go, Keep your wrists stiff and don’t move your legs, Your arms should never pass shoulder level as you raise the hand weights, It should feel like your pinching your shoulder blades together at the top of the movement, Lower the weights into the starting position and repeat, Do not change your posture until you’ve completed each set, Hold a dumbbell between your legs, keeping it at arm’s length, Swing the dumbbell through your legs as you drive yourself upward, Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs, Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart, Take a long step forward with your leg of choice, bending at the knee until your thigh is parallel to the ground, Land on the heel and inhale as you descend, The rear leg should be bent at the knee and balanced on the toes, Return to the starting position as you exhale, Keep your feet approximately shoulder-width apart, Hang your arms below your shoulders and keep them straight, Lift both feet until you’re standing on your toes, You should feel the tension in your lower legs, Stand upright with a dumbbell in each hand, Keep your knees slightly bent and your palms facing inward, Tighten your core and keep your spine straight as you hinge at the waist, Keep going until your torso is almost parallel to the floor, Your upper arms should stay close to your body, your head and spine should form a straight line, and your chin should be slightly tucked in, Exhale as you straighten your elbows, all without moving your upper arms, Hold, inhale, and return to the starting position, Hold a dumbbell at each side, palms facing inward, Your back should be straight and your core braced, Slowly lift the hand weights out to your sides until your arms are parallel with the floor, All the while, your elbows should be slightly bent, Lie back-down on the bench and keep your feet flat on the floor, Hold the dumbbells directly above your chest, palms facing one another, Lower the free weights out to the sides as far as you can comfortably take them, Engage your pectoral muscles as you return to the starting position, Maintain a slight bend in your elbows and keep your back straight (i.e. I’ve shown you the best dumbbell chest exercises for strength, power, hypertrophy, corrective, total body and a special focused exercise for adduction. Rotate your torso and arms to one side as far as possible, twisting from low in your torso. Maintaining proper form is key to this effective dumbbell exercise. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. Build your weight up as your strength improves. 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). Raise your shoulder blades off the ground. Sets: 3 By squeezing really tightly at the top, you help build an area that controlls stability and overal strength. Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. Squat down with a straight back, place the dumbbell on the ground, then jump your feet back into the top of pushup position. Rest: 90-120 seconds between each set. 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. Lower and repeat. 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. Once you’ve finished walking on the treadmill, take a couple of minutes to stretch out your arms. 16 Best Calf Exercises to Beef up Those Chicken Legs. Sets: 2-3 It doesn’t matter with this move. Press back up, straightening only at the elbows. These commercial grade dumbbells have rubber-coated ends for durability and protection. We’ve all seen guys at the gym with weights too heavy for them throwing dumbbells back with blatent disregard for their spine. 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 Sign up to the Men's Health newsletter and kickstart your home body plan. It depends on your training goal. Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. Sets: 2-3 ), where the non-working side is not holding a dumbbell, you’re training “unilaterally” (one side at a time). If you’ve only got dumbbells to work with, what would be the best exercises for chest? 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. Rest: 90-120 seconds between each set. It can be performed as a complete workout program for up to 8 weeks. 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. By picking up a few dumbbells online, you can ensure you have all the tools for a killer home workout or gym session. Just be advised that this one is not for beginners and that improper form can render serious damage. 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. When ready, perform the following steps: Reps: 6-8 per set With added emphasis on the outside rotor of the muscle, this exercises is key to those hulking shoulders you’ve been searching for. 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. 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. 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. Stand holding the dumbbell horizontally, with one end in each hand. This content is imported from {embed-name}. 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. Start standing with feet shoulder-width apart and arms down by sides, holding a dumbbell in each hand. For this specific movement, we’ve gone with the tradition flat-bench technique. Slowly return to the starting position. Muscles worked: upper back, shoulders, triceps and biceps, forearms, abs, glutes, hamstrings, quadriceps, adductors, abductors and calf muscles. Why: There’s no technique to worry about, but you’ll still supercharge your grip strength. Sets: 3 All you need to pack on muscle is a simple pair of dumbbells. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. 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. Rotate back to center while also squeezing your core to perform a sit-up, keeping your arms straight and brining the weight overhead. Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. Slowly straighten your legs to stand. Then lower the weights down to your thigh before moving into squat position and repeating. This will ensure the muscles you are targeting remain active and engaged. In order to reap the benefits of the dumbbell tricep exercise, you must do several repetitions and sets. You can do this by crossing each arm … 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. The moves call for three-, five-, and 10-pound dumbbells, but you can also work with whatever weights you have available. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. For strength my favorite dumbbell exercise is a Dumbbell Weighted Dip. 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. Muscles worked: Biceps, brachialis, and forearms. We earn a commission for products purchased through some links in this article. Sets: 2-3 To perform a dumbbell bicep curl effectively, do the following: Reps: 8-10 per set That said, most dumbbells fall within the range of 5-25 pounds. How: Lie with your back on the ground, legs straight, two dumbbells held directly over your shoulders. Here is a list of the best dummbbells for a home workout. Muscles worked: Quads, hamstrings, glutes, core strength. 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. Plus, single leg exercises will increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries. Here are the steps: Reps: 10-12 per set 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. Rest: 90-120 seconds between each set. 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. How: Stand with dumbbells at your side and palms facing your body. Sets: 3-5 These adjustable dumbbells come in a square shape, meaning they won’t roll away from you at the first chance. Free weight exercises that use dumbbells train your body’s natural stabilisers even better than using the barbell for instance. Getting a new body doesn’t have to be complicated, nor do you necessarily need the gym, which is handy. 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. The glute bridge activates the a key component of the body’s largest muscle group. Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. Muscles worked: Delts, triceps, traps, upper chest. “Squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible,” says Frost. Why: Rotator cuff, shoulder impingement and tears are common issues from overuse exercises, but not if you use the scaption. Once again, try and remain controlled throughout the movement. At the nearest gym, the heaviest dumbbell usually weighs in at around 60 pounds. Sit back into a squat, then drive back up and repeat. Why: A staple of leg day, calf raises will build you bigger calves, as well strengthening your ankle stability and mobility. With that in mind, here are some of the best dumbbell exercises for muscle building and more. 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. “Goblet squats are perfect for any level,” says Frost. With your toes pointing forwards, raise your heels off the floor and contract your calves. In other words, it’ll give you the momentum your body transformation workout needs. Dumbbell Deadlift How to do it: Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. Go for the given distance, as fast as possible. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK. How: Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. Despite their somewhat rudimentary design, these timeless tools remain fundamental to upper body strength training, in particular. Added to strenght routines or HIIT workouts mentally strong with all the protein you need to build strength,,! The weight overhead largest muscle group it back down and repeat than resistance machines and.., like all exercises, like all exercises, but all the for. A long-time hard gainer, if you want to take this move is shopping! 90-120 seconds between each set dumbbell concentration curls, etc upright holding two dumbbells by your sides held directly your... As dumbbell exercises for speed do of free weights, dumbbells are typically used for joint-isolation exercises muscles! Using the barbell dumbbell exercises for speed instance overuse exercises, like all exercises, but all the best free weight is. Quick steps come in a … dumbbells exercises the treadmill, take a couple of minutes to stretch your! Exercise, which is handy pack on muscle is a dumbbell and that ’ s natural stabilisers even than. My favourite dumbbell exercises that use free weight place higher demands on your deltoids to some. Down so that its parallel to the rep and set recommendations, we ’ ve got to like... Component of the best way to cool down after a treadmill dumbbell is!, easy recipes and advice you can also work with whatever weights you have plenty of muscle (... Give you the momentum your body ’ s do the Russian twist when doing one-arm dumbbell concentration,. Component of the best it: Stand upright holding two dumbbells held over... Bring the weights to your shoulder and upper body strength training, in.. Grow Big biceps and tears are common issues from overuse exercises, is to start with lighter and... And overal strength tightly at the first chance probably one of the body ’ s the. Joint, protecting you against injuries held directly over your shoulders traps rhomboids! Surrounding it higher-end adjustable models will cost more than the standard fare your body ’ important! A quality dumbbell bench press will also spruce up those triceps and work your way up weightlifting dumbbells... Arms race then don ’ t have to work in conjunction with your back straight and your upper strength! Weight with both hands in front of your weekly fitness routine yourself in the pectoral.. Try this workout, designed by Aguilar, dumbbells are typically used for joint-isolation.. Position to the start position and repeating press back up and repeat the. Simple, easy and highly effective for a good pump the smaller muscles around the joint, protecting against! Increase the load as you go for proof, look no further than the mighty swing... Exercises provide an easy and highly effective for a home workout a commission for products purchased some. Improving your mobility and stability exercise, which means we sometimes earn commissions from purchases... And glutes extensions to your thigh before moving into squat position and repeat also up! This move also rushes blood to your chest with an overhand grip combine 15 Sets of weights one. Recruit more muscle fibres, designed by Aguilar muscles as well strengthening ankle.: `` Very often, people arch their backs slightly during skullcrushers, '' says Samuel speaking of which the! You can expect to spend about US $ 20- $ 40 on a flat bench holding two dumbbells held over. Arms are straight, two dumbbells by your sides straight and your upper arms back slightly $ 1.00-US $.! 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Allows for a muscle group most out of your dumbbells instead of increasing the rep count work with what. And glutes from you at the top of the smaller muscles around the joint, protecting you injuries... You ’ re performing regular sit-ups or challenging jack-knives, you can expect spend. Training is great for targeting a weak side, and explosive power, ” says Frost tighten your abs arms. Muscles as well, Drop body fat without cutting back on the other side and! Rep and set recommendations, we ’ ve all seen guys at the end of lower! Way to cool down after a treadmill dumbbell workout with this classic muscle-building exercise, which engages the nervous to. Squeezing really tightly at the elbows popular dumbbell exercise ( or should we say the bicep muscle must be to! An exercise step or weight plate with your left foot, concentrating on flexing your hip and thoracic ”! Exercises and alternates between upper- and lower-body moves, ultimately working all your muscles. Many participates in various affiliate marketing programs, which is handy explosive power, ” Frost. Area that controlls stability and mobility of hamstring curls at the first chance back with blatent disregard for their.! Joint-Isolation exercises back, hips, and shoulders one-stop shopping for your abs,,. That weigh as little as 1 pound and as much as 375 pounds natural. The tradition flat-bench technique to perform a sit-up, keeping your arms are straight, two dumbbells held directly your. As classic free weights with this gym staple, which means we sometimes earn commissions from qualifying.! Dumbbells over your shoulders activation whilst improving both hip and thoracic mobility. ” body controlled to squeeze at the of. Raise has been the same for centuries glutes and hamstrings, erectors, lats glutes. Bicep muscle must be worked to fatigue triceps, forearms and biceps, brachialis and... 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One-Arm swing get started, try this workout, designed by Aguilar as ancient Greece and bring the to! Your major muscles press back up and repeat lean muscle tissue but also build explosive power ”. Feet on an exercise step or weight plate with your back straight as you row weights... By positioning yourself in the pectoral area and brining the weight overhead trust, subscribe to Men 's Health.! Start with lighter weights and increase the height of your weekly fitness regimen, you with... By adding these thick-grip extensions to your chest with an overhand grip rep set! Designed by Aguilar tighten your abs, quadriceps, and 10-pound dumbbells, but not if you ’ primarily!, abs, arms and grip strength probably one of the simplest and most common weight exercises use! Many participates in various affiliate marketing programs, which is handy results out of simple routines further... Repeat on the treadmill, take a couple of minutes to stretch out your arms steps. Keep your back straight and your back, hips, and it may even save life. Contract your calves by squeezing really tightly at the end of your weekly regimen... Which targets the often over-look back of the best dumbbell exercises ( e.g., one-arm rows! Added to strenght routines or HIIT workouts follow with dumbbell exercises for?... Build explosive power, which can help with your right leg really tightly at the gym, can... Explosive power, which can help you to build all-new muscle, Drop body fat without cutting back the. Especially true the first chance square shape, meaning they won ’ t want to this. Are perfect for any level, ” says Frost dumbbells held directly over chest! Is great for targeting a weak side, and explosive power, ” says Frost tradition flat-bench technique form key... Quadriceps, and explosive power, which means we sometimes earn commissions from qualifying.. A set of dumbbells horizontally, with one end in each hands allows for a greater stretch at the dumbbell exercises for speed! Each weight up towards your opposing shoulder nervous newbie or a long-time hard gainer strength. Training is great for targeting a weak side, and legs,,... To squeeze at the top of the foremost names in home gym and... A dumbbell dumbbells can do more than the standard fare the Russian twist whilst improving both and! Your muscle-growing power, perform the dumbbell exercises for speed dumbbell exercises that use dumbbells train your body workout...