Which Are More Effective: Dumbbells or Kettlebells? Dumbbell Home Workout – Bodybuilding Gym Workout (PREMIUM) 1.31 Apk for Android. Dumbbell Workouts for Beginners 1. A dumbbell only workout for home or the gym that will pack on muscle mass. Raise your legs an inch off the ground. Keeping your arms straight, explode upward, fully extending your hips, knees, and ankles while shrugging your shoulders up. Ditch unwanted belly fat in less than a month with our fitness plan. Return under control to the start position and repeat on the other side. Pause for 1 or 2 seconds. This content is imported from {embed-name}. Raise your shoulder blades off the ground. A post shared by Men's Health UK (@menshealthuk). “Goblet squats are perfect for any level,” says Frost. Forearm exercises help strengthen your wrists and arms, which can improve daily activities, such as opening a jar, and performance in sports, such as golf. If you’ve been looking for a home dumbbell workout no bench or extra equipment required, then this ones for you. The 8-Week Beginner Barbell Program for Serious Strength Gains. Muscles worked: lats, shoulders, forearms and biceps, spinal erectors, hamstrings and glutes. How: Lie with your back on the ground, legs straight, two dumbbells held directly over your shoulders. Assume the push-up position with feet about shoulder-width apart and a dumbbell in each hand, positioned below your chest. With adjustable dumbbells, you will need space for all the weight plates depending on your strength levels. Most of these exercises can be modified, too. There is a strong emphasis on dumbbell workouts within Crossfit, so make sure to master these exercises now, as I’m sure you will start to find them more often in your own programming. And not only that, it'll hone in on your deltoids to create some T-shirt-filling boulder shoulders, too. Why: If you want to look like an Olympian then you’ve got to train like one. Combining both upper and lower body strength exercises make your body and your brain work harder. How: Stand upright holding two dumbbells by your sides. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, A Dumbbell Workout That Doesn't Require Getting Off the Floor, 13 Functional Dumbbell Moves You Should Be Doing Now, The Best Upper-Body Exercises When You Can’t Do a Pull-Up (Yet!). Our content does not constitute a medical consultation. Using this lone piece of fitness equipment will allow you to perform upwards of 75 different dumbbell exercises and in the process target every major muscle group in your body. Isolation exercises involve machines, dumbbells, barbells (free weights), ... For example, throwing a weight or jumping whilst holding a weight. 99. Muscles worked: Glutes, calves, quads, biceps. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK. At the bottom of the … You will do the following free dumbbell workout routine three times per week. With palms facing your body, pull the dumbbells straight up the front of your body to the top of your chest, keeping elbows slightly above shoulders. This will allow you to put a greater emphasis on strengthening your pectoral muscles specifically. Position the dumbbells at your shoulders and rest your elbows on the floor. This full body dumbbell workout for weight loss shows you what to workout & what exercises to do with weights to burn fat fast. Bring them all the way to the left, keeping your spine rigid. Commit to performing this workout 3-4 days per week. This deadlift variety is sure to please the hamstrings (or punish them). Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. 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