Build your weight up as your strength improves. To perform a dumbbell bicep curl effectively, do the following: Reps: 8-10 per set I’ve shown you the best dumbbell chest exercises for strength, power, hypertrophy, corrective, total body and a special focused exercise for adduction. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. Muscles worked: Glutes, calves, quads, biceps. At the nearest gym, the heaviest dumbbell usually weighs in at around 60 pounds. Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. Rest: 90-120 seconds between each set. By Men's Health. Simple, easy and highly effective for a good pump. That joke might be a little before your time, but all the Chubby Checker fans out there will love it. It doesn’t matter with this move. 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. If you’ve only got dumbbells to work with, what would be the best exercises for chest? You’re doing these four things in this one move.". Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. To perform these, grip a dumbbell between your feet and – with your body flat on a workout bench – lift the weight to your glutes. Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. Training with dumbbells stimulates … 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. When ready, perform the following steps: Reps: 6-8 per set Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. 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. A staple for gyms across the globe, the Force USA rubber dumbbells are comfortable, easy to store and come in a range of weights. Here is a list of the best dummbbells for a home workout. Start standing with feet shoulder-width apart and arms down by sides, holding a dumbbell in each hand. However, this comes with the condition that the bicep muscle must be worked to fatigue. Whether you’re performing regular sit-ups or challenging jack-knives, you can incorporate a dumbbell. Most of these traditional kettlebell moves can be replicated. Why: "Very often, people arch their backs slightly during skullcrushers," says Samuel. Perform the following steps: Reps: 8-12 per set Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. 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. Press back up, straightening only at the elbows. Muscles worked: Hamstrings, erectors, lats and glutes. And not only that, it'll hone in on your deltoids to create some T-shirt-filling boulder shoulders, too. Here are the steps: Reps: 10-12 per set In addition to your shoulder muscles, it also works the leg muscles. Muscles worked: Quads, hamstrings, glutes, core strength. © 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. Muscles worked: upper back, shoulders, triceps and biceps, forearms, abs, glutes, hamstrings, quadriceps, adductors, abductors and calf muscles. Dumbbell exercises reap incredible muscle building benefits. This will ensure the muscles you are targeting remain active and engaged. And who are you to ignore bodybuilders and celebrities? 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. Raise your legs an inch off the ground. Let’s find out. Sets 4 Reps 10 Rest 60sec Tempo 2010. Some higher-end adjustable models will cost more than the standard fare. The added thickness will torch your forearms more than the … "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.". Here’s how to execute a dumbbell bench press: Reps: 8-12 per set Why: A staple of leg day, calf raises will build you bigger calves, as well strengthening your ankle stability and mobility. By definition, a dumbbell is a short bar with a weight at either end. 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. “Squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible,” says Frost. Why: There’s no technique to worry about, but you’ll still supercharge your grip strength. Go for the given distance, as fast as possible. Do this sequence two to three times a week. Unilateral training is great for targeting a weak side, and increasing the range of motion for a muscle group. 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. Stand holding the dumbbell horizontally, with one end in each hand. Sets: 3 Sets: 3-4 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. Once you’ve finished walking on the treadmill, take a couple of minutes to stretch out your arms. Muscles worked: Glutes and hamstrings, abs, quadriceps, and shoulders. Repeat with the opposite leg. 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). A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. Lower your torso down so that its parallel to the ground. Return under control to the start position and repeat on the other side. When doing one-arm dumbbell exercises (e.g., one-arm dumbbell rows, one-arm dumbbell concentration curls, etc. Here’s how to execute: Reps: 6-8 per arm per set Rest: 90-120 seconds between each set. Rest: 90-120 seconds between each set. Just be advised that this one is not for beginners and that improper form can render serious damage. How: Lie with your back on the ground, legs straight, two dumbbells held directly over your shoulders. Repeat on the opposite side. 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. How: Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Bowflex is one of the foremost names in home gym equipment and with good reason. Here is a list of the 14 best dumbbell exercises for men. Raise your shoulder blades off the ground. 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: Weighted lunges will strengthen your back, hips, and legs, while also improving your mobility and stability. Plus, single leg exercises will increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries. We earn a commission for products purchased through some links in this article. That means you can expect to spend about US$20-$40 on a pair of decent 10-pound dumbbells. Sets: 3 Rest: 90-120 seconds between each set. Start with one set of each move. Trust us, you don’t want to be chasing dumbbells around the house. Why? Take this classic bodyweight exercise up a notch by bringing in dumbbells. Squat down with a straight back, place the dumbbell on the ground, then jump your feet back into the top of pushup position. 16 Best Calf Exercises to Beef up Those Chicken Legs. Sets: 1-2 10/08/2020 Lorado Getty Images. These commercial grade dumbbells have rubber-coated ends for durability and protection. 13 Best Bicep Exercises for Men Using a dial system, these versatile dumbells combine 15 sets of weights into one. Muscles worked: lats, shoulders, forearms and biceps, spinal erectors, hamstrings and glutes. How: Place one hand on either side of a dumbbell and let it hang between your legs. This content is imported from {embed-name}. 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. Durable molding around the metal plates provides for a smooth lift-off and quieter workouts With a wider weight range you can do heavy exercises such as shrugs and lunges, as well as lighter exercises such as curls and raises. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. With that in mind, here are some of the best dumbbell exercises for muscle building and more. Rest: 90-120 seconds between each set. 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. Rotate back to center while also squeezing your core to perform a sit-up, keeping your arms straight and brining the weight overhead. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. 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. But weightlifting with dumbbells can do more than just improve your immediate fitness profile, and it may even save your life. It depends on your training goal. 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 That said, most dumbbells fall within the range of 5-25 pounds. Rest: 90-120 seconds between each set. Maximise the potential of free weights with this classic muscle-building exercise, which works the back and shoulders. Getting a new body doesn’t have to be complicated, nor do you necessarily need the gym, which is handy. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Rest: 90-120 seconds between each set. All you need to pack on muscle is a simple pair of dumbbells. Sets: 2-3 Why: Are you a nervous newbie or a long-time hard gainer? Exercises that use free weight place higher demands on your muscles than resistance machines and levers. Sets: 3 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. Muscles worked: Biceps, brachialis, and forearms. 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. Why: If you’re looking to build quality pecs appeal then always opt for a dumbbell press over barbell. Hold the weight straight out from your chest, keeping your arms as straight as possible. It might come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. Make sure you have plenty of room and prepare to work plenty of muscle groups (legs, glutes, etc). Rest: 90-120 seconds between each set. Get more from your dumbbell workouts by adding these thick-grip extensions to your dumbbells. Sign up to the Men's Health newsletter and kickstart your home body plan. These adjustable dumbbells are great for beginners. 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. 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%. As you get stronger, do up to four rounds in a … 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. Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. You’re no dumbbell and that’s why you want to make the most out of your weekly fitness routine. With your toes pointing forwards, raise your heels off the floor and contract your calves. Tighten your abs, pressing your lower back into the ground. And don’t worry, this lack of technique won’t get you injured; through a process called irradiation, this move bunches your rotator cuff, protecting your shoulders. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. In order to reap the benefits of the dumbbell tricep exercise, you must do several repetitions and sets. A weight in each hands allows for a greater stretch at the bottom of the lift, building a bigger chest. Start standing with feet shoulder-width apart and arms down by sides, holding a dumbbell in each hand. All you need to pack on muscle is a simple pair of dumbbells. Perfect for any level, ” says Frost neural drive, which means we sometimes earn commissions from purchases... Worry about, but you ’ re looking to build strength, speed, and shoulders, shift upper! Legs into powerful pins by targeting your stabilising muscles it protects the shoulder raise primarily strengthens the shoulders slightly! 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