How To Get a Full Body Workout With Dumbbells?

If you’re not making the best dumbbell workouts in your weekly fitness regimen, you should be. So get the ball rolling or bicep bending with the excellent dumbbell workouts.

In spite of simple workout plan, these timeless tools remain crucial to upper body strength training. Indeed the burliest bodybuilders and celebrities – who have legions of expensive equipment at their disposal, incorporate dumbbell workouts on a frequent basis.

Dumbbells are generally reasonable, highly portable and perfect for the home. Typically, this is great if you’ve suddenly found yourself unable to hit the gym. By picking up a few dumbbells online, you'll ensure you've got all the devices for leading domestic workout or exercise centre sessions. So get the ball rolling or bicep bending with the excellent dumbbell workouts.

Best Dumbbell Workouts and Exercises

You’re no dumbbell and that’s why you need to create the foremost out of your weekly fitness routine. Remember that it’s way 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. With that in mind, here are some of the best dumbbell exercises for muscle building and more.

When it comes to the rep and set suggestions, we’re fundamentally staying with intermediate-level proposals. In case you’re starting workouts with dumbells, reduce accordingly and work your way up. Here is a list of some best dumbbell workouts for men.

  1. Bench Press

Dumbbells regularly offer distant better range of motion than barbells, permitting you to build more strength in the pectoral region. A quality dumbbell bench press will also spruce up those triceps and work the bear muscles as well. The key concept to take after with dumbbell works out, like all works out, is to press at the best of the development. This will guarantee the muscles you're focusing to remain dynamic and locked in. Here’s how to execute a dumbbell bench press:

  • 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
  • Repeat
  • Reps: 8-12 per set
  • Sets: 3
  • Rest: 90-120 seconds between each set
  1. Bicep Curl

One of the simplest and most common weight exercises is additionally one of the best. It works a host of bicep and tricep muscles. Throughout this movement, make sure you keepyour back straight and your upper body controlled. We’ve all seen folks at the gym with weights too heavy for them throwing dumbbells back. Usually, a home dumbbell workout that's absolutely about isolated control. To perform a dumbbell bicep twist successfully, do the taking after:

  • Stand upright and hold a dumbbell in each hand
  • Each arm should be hanging by your sides
  • 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
  • Return to the starting position
  • Repeat
  • Reps: 8-10 per set
  • Sets: 3
  • Rest: 90-120 seconds between each set
  1. Shoulder Press

It’s critical to have solid shoulders and this prevalent dumbbell workout abides. While the shoulder press focuses on two portions of the deltoids, it moreover works a wealth of other muscles; specifically your trapezius, triceps, and rotator cuff muscles. These structures all ought to work in conjunction along with your shoulders for this exercise to be successful. Here we 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
  • Lower and repeat
  • Reps: 6-10 per set
  • Sets: 3-4
  • Rest: 90-120 seconds between each set
  1. Bent-Over Row

Boost the potential of free weights with this classic muscle-building exercise, which works the back and shoulders. This is one for beginners and that improper form can render serious damage. As mentioned with other exercises, it is vital that you just keep your back straight and knees marginally bowed; you need to be focusing on your lower back, not over-burdening it. When prepared, perform the following steps:

  • 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
  • Reps: 6-8 per set
  • Sets: 3
  • Rest: 90-120 seconds between each set

About The Author

Shreyasi Maiti

Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing .... Read More..

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