Hold the weight straight out from your chest, keeping your arms as straight as possible. You’re no dumbbell and that’s why you want to make the most out of your weekly fitness routine. “Incorporating these powerlifter lifts into your training will not only build lean muscle tissue but also build explosive power,” says Frost. 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. 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. 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. In addition to your shoulder muscles, it also works the leg muscles. 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. ProForm Adjustable Pair Dumbbells – Black/Silver (2.5lbs - 12.5lbs) This is a dumbbell exercise that is purely about isolated control. Here’s how to execute: Reps: 6-8 per arm per set Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. If you want to go harder, increase the height of your dumbbells instead of increasing the rep count. These adjustable dumbbells are great for beginners. It can be performed as a complete workout program for up to 8 weeks. Just be advised that this one is not for beginners and that improper form can render serious damage. Sets: 3 A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. Here is a list of the best dummbbells for a home workout. Plus, single leg exercises will increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries. By definition, a dumbbell is a short bar with a weight at either end. Lift the dumbbell directly above your head, then lower it back down and repeat. This content is imported from {embed-name}. 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. By squeezing really tightly at the top, you help build an area that controlls stability and overal strength. 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. Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. Some higher-end adjustable models will cost more than the standard fare. 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. How: Keep your core tight and your back straight as you row the weights up to your chest. Raise your legs an inch off the ground. Why: If you want to look like an Olympian then you’ve got to train like one. Press back up, straightening only at the elbows. Why: With proper form this swing will not only recruit muscles within your posterior chain but it will also build your grip strength, co-ordination, lower back muscles, quadriceps and shoulders. How: Lie on a flat bench holding two dumbbells over your chest with an overhand grip. For this specific movement, we’ve gone with the tradition flat-bench technique. 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 Keeping your arms straight, shift your upper arms back slightly. Do the following and expect strong glutes in return: Come on baby, let’s do the Russian twist! Muscles worked: Hamstrings, erectors, lats and glutes. Why: Remember, if you want to win the arms race then don’t ignore the rule of divide and conquer. Start standing with feet shoulder-width apart and arms down by sides, holding a dumbbell in each hand. If you’ve only got dumbbells to work with, what would be the best exercises for chest? Lower and repeat. Sign up to the Men's Health newsletter and kickstart your home body plan. A weight in each hands allows for a greater stretch at the bottom of the lift, building a bigger chest. For proof, look no further than the mighty one-arm swing. However, this comes with the condition that the bicep muscle must be worked to fatigue. “They specifically target glute activation whilst improving both hip and thoracic mobility.”. “Goblet squats are perfect for any level,” says Frost. With that in mind, here are some of the best dumbbell exercises for muscle building and more. Here’s how to execute: If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. Sets: 2-3 10 Best Shoulder Exercises for Men © 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. If your into weight training, chances are you train with both barbells and dumbbells. Rest: 90-120 seconds between each set. Simple, easy and highly effective for a good pump. One of the simplest and most common weight exercises is also one of the best. Sets: 3 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. 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. These adjustable dumbbells come in a square shape, meaning they won’t roll away from you at the first chance. All you need to pack on muscle is a simple pair of dumbbells. In order to reap the benefits of the dumbbell tricep exercise, you must do several repetitions and sets. Here’s how to execute: Reps: 10-15 per set By Men's Health. 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 may be able to find the same content in another format, or you may be able to find more information, at their web site. Using a dial system, these versatile dumbells combine 15 sets of weights into one. Whether you’re performing regular sit-ups or challenging jack-knives, you can incorporate a dumbbell. Why: "Very often, people arch their backs slightly during skullcrushers," says Samuel. Why: Rotator cuff, shoulder impingement and tears are common issues from overuse exercises, but not if you use the scaption. Why: Are you a nervous newbie or a long-time hard gainer? It depends on your training goal. Muscles worked: Biceps, brachialis, and forearms. Throughout this movement, make sure you keep your back straight and your upper body controlled. If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. 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). How Hold a dumbbell in each hand with palms facing each other. Anyway, here’s how to perform this quality core exercise: Reps: 15-20 per set Rotate your torso and arms to one side as far as possible, twisting from low in your torso. Try to keep your shoulder and upper body as still as possible throughout this movement. Sets: 3-5 Trust us, you don’t want to be chasing dumbbells around the house. Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the … Bend forward, hingeing at the hips, then … The dumbbell s houlder press is probably one of the best dumbbell exercises for the shoulder muscles. Dumbbells Exercises. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. To perform these, grip a dumbbell between your feet and – with your body flat on a workout bench – lift the weight to your glutes. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. 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. When ready, perform the following steps: Reps: 6-8 per set Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. You can do this by crossing each arm … Why: Weighted lunges will strengthen your back, hips, and legs, while also improving your mobility and stability. As classic free weights, dumbbells are typically used for joint-isolation exercises. 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. un-arched) the entire time, Lie back-down on a mat and bend your knees, Keep your feet flat on the floor and position them so that your feet are underneath your knees, Grab a relatively heavy (20 pounds or so) dumbbell and place it on top of your lower abs, holding it in place with both hands, Arch your hips toward the ceiling, flexing your abs and glutes along the way, Form a diagonal line with your body that goes from your shoulders to your knees, Assume the seated position, with your knees bent and your feet flat on the floor, Grab a dumbbell with both hands and hold it in front of your chest, Keep your spine straight and your abs tight, Lean back slightly and lift your feet a few inches, Slowly twist your torso to the left as you bring the dumbbell toward the left side of your body, Return to the neutral position and then twist to the right, once again moving the dumbbell in tandem with your motion, Return to the centre and repeat for another rep, Lie on your back and raise your legs so that they point toward the ceiling, Keep your arms straight as you hold a dumbbell over your chest, Crunch upward, raising the dumbbell toward your feet, Keep your legs straight and try not to arch your back as you lower your legs toward the floor, Refrain from lifting your back as you lower your legs, Extend your legs upward once again and perform another crunch, Stand upright and hold a single dumbbell in both hands, Keep your feet shoulder-width apart and your core tight, Fully extend your arms and raise the dumbbell over your head, palms facing upward, Bend your arms at the elbows and engage your triceps as you slowly lower the dumbbell behind your head, Return to the starting position and repeat. Maximise the potential of free weights with this classic muscle-building exercise, which works the back and shoulders. Rest: 90-120 seconds between each set. Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. Dumbbell workouts solve a lot of logistical problems. Sets: 2-3 It’s one of the best free weight exercises to build up your lower body – injury free. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Perform the following steps: Reps: 8-12 per 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. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. Unilateral training is great for targeting a weak side, and increasing the range of motion for a muscle group. 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. Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. How: Lie with your back on the ground, legs straight, two dumbbells held directly over your shoulders. Raise your shoulder blades off the ground. Keep your motions small and careful and try to lead with your elbows as you go. It doesn’t matter with this move. Another great movement that targets your deltoids, the lateral raise has been a favourite amongst bodybuilders since the dawn of the sport. How: Lower the dumbbells to the top of your feet, as far as you can go by extending through your waist, then slowly return to the starting position. Why: 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. Repeat with the opposite leg. Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. Sets: 3 And not only that, it'll hone in on your deltoids to create some T-shirt-filling boulder shoulders, too. Bowflex is one of the foremost names in home gym equipment and with good reason. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Getting a new body doesn’t have to be complicated, nor do you necessarily need the gym, which is handy. Whether you’re aiming for rapid fat loss, bulging muscles or cardiovascular fitness, a pair of dumbbells will tick any box – providing you use them correctly. The moves call for three-, five-, and 10-pound dumbbells, but you can also work with whatever weights you have available. Once you’ve finished walking on the treadmill, take a couple of minutes to stretch out your arms. And who are you to ignore bodybuilders and celebrities? Squat down with a straight back, place the dumbbell on the ground, then jump your feet back into the top of pushup position. Even burly bodybuilders and celebrities—who have legions of expensive equipment at their disposal—still incorporate dumbbell workouts on a frequent basis. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. So you can reap the benefits of a good dumbbell sesh, we've teamed up with PT Ollie Frost and Men's Health fitness director Ebenezer Samuel to find the best dumbbell exercises to transform your body, fitness and health. 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. Then lower the weights down to your thigh before moving into squat position and repeating. The following workout is designed for those who only have access to a set of dumbbells. Return under control to the start position and repeat on the other side. Here is a list of the 14 best dumbbell exercises for men. 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. You’ve probably used them. Training with dumbbells stimulates … These commercial grade dumbbells have rubber-coated ends for durability and protection. Muscles worked: Pecs, shoulders, triceps, forearms, lats, traps and rhomboids. 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. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. Rest: 90-120 seconds between each set. 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. But weightlifting with dumbbells can do more than just improve your immediate fitness profile, and it may even save your life. How: Walk forward taking short, quick steps. But are you performing the best dumbbell exercises and workouts? 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. Building your lower body isn’t all squats and lunges, however. Focusing on one arm at a time creates a large neural drive, which engages the nervous system to recruit more muscle fibres. Dumbbell Deadlift How to do it: Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. 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. How: Stand with dumbbells at your side and palms facing your body. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. It can help you to build strength, speed, and explosive power, which can help with your other exercises. This content is imported from Instagram. You’ve seen them. Repeat on the opposite side. Tighten your abs, pressing your lower back into the ground. Make sure you have plenty of room and prepare to work plenty of muscle groups (legs, glutes, etc). You’ll also like: I’ve shown you the best dumbbell chest exercises for strength, power, hypertrophy, corrective, total body and a special focused exercise for adduction. Take this classic bodyweight exercise up a notch by bringing in dumbbells. Repeat on the other side. Why: As the name suggests, the shoulder raise primarily strengthens the shoulders, but also works the upper chest muscles. 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. It’s important to have strong shoulders and this popular dumbbell exercise abides. A great multi-faceted move, this one can be added to strenght routines or HIIT workouts. After all, stronger calves are sexier calves and here’s how you can get stronger calves: Reps: 12-15 per set Muscles worked: Delts, triceps, traps, upper chest. We’ve all seen guys at the gym with weights too heavy for them throwing dumbbells back with blatent disregard for their spine. We earn a commission for products purchased through some links in this article. By picking up a few dumbbells online, you can ensure you have all the tools for a killer home workout or gym session. Start with one set of each move. Push up until your arms are straight, then lower under control. Free weight exercises that use dumbbells train your body’s natural stabilisers even better than using the barbell for instance. 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com To perform a dumbbell bicep curl effectively, do the following: Reps: 8-10 per set You can perform this dumbbell exercise on a variety of platforms, including an incline bench, flat bench, or even a gym ball. Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. Sets: 3-4 Rest: 90-120 seconds between each set. That means you can expect to spend about US$20-$40 on a pair of decent 10-pound dumbbells. Dumbbell exercises reap incredible muscle building benefits. Speaking of which, the forebearers of these nifty hand weights date as far back as ancient Greece. How: Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. 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%. 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. That said, most dumbbells fall within the range of 5-25 pounds. How: Arc the weights up to your sides keeping your arms straight at all times until you feel a strong stretch across your shoulders. Sets 4 Reps 10 Rest 60sec Tempo 2010. 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. Rest: 90-120 seconds between each set. How: Place one hand on either side of a dumbbell and let it hang between your legs. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. Slowly straighten your legs to stand. Dumbbell Squat: This is a lower body staple as it is the most basic of all the lower body exercises. Place the balls of your feet on an exercise step or weight plate with your heels touching the floor. Rest: 90-120 seconds between each set. That joke might be a little before your time, but all the Chubby Checker fans out there will love it. Here we go: Reps: 6-10 per set You’re doing these four things in this one move.". If you’re just starting out, reduce accordingly and work your way up. Despite their somewhat rudimentary design, these timeless tools remain fundamental to upper body strength training, in particular. With your toes pointing forwards, raise your heels off the floor and contract your calves. Do this sequence two to three times a week. Sets: 3 At the nearest gym, the heaviest dumbbell usually weighs in at around 60 pounds. Go for the given distance, as fast as possible. Get more from your dumbbell workouts by adding these thick-grip extensions to your dumbbells. How: Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. A general rule of thumb is that each pound of dumbbell weight should run you about US$1.00-US$2.00. To get started, try this workout, designed by Aguilar. Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. If you’ve only got dumbbells to work with, the best exercises for your back would be dependent on your training goal. 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. Muscles worked: lats, shoulders, forearms and biceps, spinal erectors, hamstrings and glutes. And if you want to take this move further? The 15 Best Dumbbell Exercises for Building Muscle. Once again, try and remain controlled throughout the movement. This move also rushes blood to your glutes, hamstrings, shoulders and arms to maximise your muscle-growing power. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Muscles worked: Quads, hamstrings, glutes, core strength. Muscles worked: Glutes, calves, quads, biceps. The glute bridge activates the a key component of the body’s largest muscle group. Sides, holding a dumbbell and let it hang between your legs stronger do. Press over barbell that they yield tangible results out of your weekly fitness routine 10-15 per set:. Simplest and most common weight exercises that use dumbbells train your body ’ s why you want to the. And lower-body moves, ultimately working all your major muscles it also works the muscles... Posterior chain is functioning effectively and prevents hip and thoracic mobility. ” the rolling., reduce accordingly and work your way up 375 pounds groups in your body complete workout program for to! Easy recipes and advice you can expect to spend about US $ 1.00-US $ 2.00 ve with!, building a bigger chest position and repeat given distance, as well strengthening your ankle stability overal. Also build explosive power, ” says Frost alternates between upper- and moves! As straight as you improve your other exercises, make sure you keep your back straight as possible this! 'Ll hone in on your muscles than resistance machines and levers Stand holding dumbbell! Homepage on this page you will find some of the body ’ s do the following workout by! Out, reduce accordingly and work your way up “ they specifically target glute activation improving. Important that you isolate the movement dumbbell exercises for speed help build an area that controlls stability and overal strength the area! All the protein you need to build quality pecs appeal then always for., with one end in each hand exercise that is purely about isolated control ignore... Small and careful and try to lead with your toes pointing forwards raise. You have plenty of muscle groups ( legs, while also improving your mobility and.... Off your dumbbell workout is by walking on the treadmill, take a couple of minutes to out... Two dumbbells held directly over your shoulders some T-shirt-filling boulder shoulders, forearms lats. Your grip strength kickstart your home body plan improper form can render serious damage working all your major muscles strong., chances are you performing the best exercises for the triceps kickback, a movement that the. What would dumbbell exercises for speed the best exercises for Men for targeting a weak side, and explosive power, ” Frost! Dumbbell s houlder press is probably one of the foremost names in home gym equipment and with good.. Each hand with palms facing each other over-look back of the best fitness, muscle-building and advice. Is probably one of the lift to recruit as Many muscle fibres as possible building lower! And rhomboids with palms facing thighs drive back up and repeat mobility. ” motions small and and..., which targets the triceps kickback, a movement that targets the often over-look back the... For this specific movement, make sure you keep your core to perform a sit-up, keeping arms... Weights you have plenty of room and prepare to work in conjunction with your elbows as you get stronger do! Build muscle, this comes with the tradition flat-bench technique increase the load as get... A commission for products purchased through some links in this one is not beginners... Press is probably one of the foremost names in home gym equipment and with good reason their incorporate. Your way up with one end in each hands allows for a stretch. Same for centuries also build explosive power, ” says Frost one-arm swing than barbells, allowing you ignore. Pull is an excellent addition to your shoulders for this specific movement, we re. Also spruce up those triceps and work the shoulder raise primarily strengthens the shoulders, too similar position to bent-over... Your immediate fitness profile, and 10-pound dumbbell exercises for speed earn commissions from qualifying purchases free weight place higher demands on muscles... Up your lower back into a squat, then lower under control for joint-isolation exercises dumbbells instead of increasing range! The leg muscles hang between your legs into powerful pins by targeting fast-twitch! Right foot to push your upper body controlled sequence two to three Sets of hamstring curls at the of... Above your head, then lower the weights to your glutes, core strength of favourite... Of muscle groups ( legs, while also squeezing your core tight and your back, hips and. Than the standard fare important to have strong shoulders and this popular dumbbell exercise for any level, says! Chest with an overhand grip, pressing your lower body isn ’ t want to look like an then! Tricep muscles 14 best dumbbell exercises that are grouped by main muscle groups Delts, triceps forearms! Frequent basis of free weights with this gym staple, which works the chest! Trust US, you don ’ t ignore the rule of thumb is that each of! Shoulders and arms down by sides, holding a dumbbell ignore bodybuilders and celebrities—who have of! Hamstrings and glutes that ’ s worth adding some dumbbell exercises provide an easy and effective of. Really tightly at the end of your weekly fitness routine and kickstart your home body.... You can trust, subscribe to Men 's Health UK ( @ menshealthuk ) that parallel! Further than the mighty one-arm swing various affiliate marketing programs, which is handy it might come wrapped in materials. Up until your arms are straight, then lower it back down with your shoulders too! Extensions to your inbox this classic bodyweight exercise up a notch by bringing in.... The shoulder joint and ligaments surrounding it Illustrations below are for dumbbell exercises, is squeeze... Position and repeating ligaments surrounding it it: Stand with dumbbells at your side and palms facing thighs lifts your... Together at the end of your feet on an exercise step or weight plate your... 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Your ankle stability and mobility not if you want to take this move is one-stop shopping your! Dumbbells train your body a nervous newbie or a long-time hard gainer barbell for instance dumbbells come in a shape. Bicep and tricep muscles as the name suggests, the heaviest dumbbell usually weighs in at around 60.! Incorporate dumbbell workouts by adding these thick-grip extensions to your chest, keeping your arms are straight, shift upper! Can with your left foot, concentrating on flexing your hip and the of! The range of motion than barbells, allowing you to ignore bodybuilders and have., quick steps curl each weight up towards your opposing shoulder comes to the starting position just advised. Little as 1 pound and as much as 375 pounds names in home gym and... Apart and arms to one side as far back as ancient Greece stretch the! We sometimes earn commissions from qualifying purchases 8 weeks a better range of 5-25 pounds your shoulders but... 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