Dumbbell Workouts

One-Arm Dumbbell Rows. This upper body dumbbell workout is called the hammer curl and is also considered to be one of the best dumbbell bicep exercises you can do. The At-Home Dumbbell Workout. This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. incline dumbbell curls. Smaller dumbbell weights are great for beginners, but many sets come with a wide variety options for novices and experienced lifters. Because bodyweight will only get you so far. dumbbell thruster is a exercise for those with a intermediate level of physical fitness and exercise experience. I ain't kidding when I say that each and every one of the dumbbell HIIT workouts below is gonna separate the men from the boys, the girls from the bigger girls, and the slightly deranged from the possibly psychotic. Continue alternating for 16 reps. Use it to build strength and lean muscle in just 5 minutes! It's great for both men and women. The ultimate dumbbell workout for fat loss and muscle building A short, sharp and intense training session that requires just one piece of equipment: the humble dumbbell. It only takes 25 minutes to do this dumbbell workout that works every major muscle group. This is especially true if you have joint problems. Your Workout Plan Grab a dumbbell (10 to 15 pounds to start), then put everything you know about strength training on the backburner. The 20-Minute Jillian Michaels Workout to Boost Power and Strength. This movement primarily targets the pectoral or chest muscles. Add some dumbbells to your fitness routine and build some metabolism-boosting muscle while toning your entire body. If you're looking to build muscle, use more weight and perform your exercises very Dumbbell Exercises. Neoprene Dumbbell Pairs by Day 1 Fitness - 12 WEIGHT OPTIONS, 1 - 20 LBS - Non-Slip, Hexagon Shape, Color Coded, Easy to Read Hand Weights for Muscle Toning, Strength Building, Weight Loss. The only other piece of equipment you'll need to be able to do all the exercises you'll need for your muscle blasting dumbbell workouts is a simple bench. hammer curls. You got this! 5 Minute Dumbbell Workout for Chest Complete each exercise for 60 seconds: 1 ¼ Push Up / […]. Buy products such as CAP Barbell Coated Hex Dumbbell, 10-40 lb , Single at Walmart and save. Engage abs and bring arms overhead, biceps next to ears. Filed Under: CrossFit Tagged With: crossfit dumbbell exercises, crossfit dumbbell workout, crossfit dumbbell workout routine, crossfit dumbbell workouts About Kyle Hoffman Kyle Hoffman is the founder of Noob Gains and has written over 100 publications on fitness over 15 years. Here's how: Complete three to four sets of the following workout, resting up to 90 seconds in between each set. On a workout bench (or chair if you’re at home) support your weight. This is especially true if you have joint problems. Grab a set of dumbbells and position 3. Slowly return to starting position. If you've opted for the 4 or 5 day dumbbell bulking routine yet find yourself missing workouts every week or every second week I recommend re-thinking the routine you chose. You can mix and match exercises to hit specific muscle groups, building quality size and strength, and you can get a wonderful full-body pump. Close Grip Dumbbell Press 2 8 MUSCLEANDSTRENGTH. How to Perform the Dumbbell Deadlift Stand with a pair of dumbbells in your hands. For today's workout, I used two 12-pound dumbbells. If endurance is more of your goal, choose a lower weight that you feel comfortable doing 15 to 20 reps with. The 20-Minute Dumbbell Workout Push-ups (x12) Place your hands on the handles of the dumbbells, or skip the dumbbells and go straight to the ground. Intermediate Difficulty with Advanced Modifications provided Learn to love that burn! This 30 minute leg workout with dumbbells is great for both men and women to build strength and lean muscle mass. For this workout, you just need a set of dumbbells and a towel. Laskowski of the Mayo Clinic, majority of the people doing tricep workouts need to do only a set per day with 12-15 repetitions. Add this move to your arsenal of exercises and watch your other movements get stronger. This full body dumbbell workout is made up of 8 exercises and, as the name suggests, you'll get a full body workout only using dumbbells. Sculpt a better body right now with just a few pairs of these everyday weights. The dumbbell shoulder press primarily targets the anterior delts as well as the triceps. This 20-or-40-minute Dumbbell Superset HIIT Workout supersets strength and cardio exercises back-to-back in 40, 30, and 20 second intervals. This is a great dumbbell workout for general fitness, fat loss, or muscle building. Dumbbell Swing Through. Shoulder presses may seem simple, but this back and shoulder workout with dumbbells wouldn't be complete without it - just keep two things in mind: as you bring your arms back down from the pressing motion, stop when the weights are at ear height. Start with lighter weights to assess your comfort level, and then increase the. Starting your shoulder routine with rear delt exercises is a good idea to ensure they receive a good workout. Once you’ve finished every exercise, that’s one round of the circuit. Dumbbell Overhead Press. Again, all you need is a set of dumbbells (and a mat and a bench if you have one). THE SAGITTAL PLANE. Slowly close your arms,. Reverse Grip Dumbbell Press 3 10 5. The workout targets all of the major muscle groups and uses one exercise per muscle group. The dumbbell shoulder press is one of the best exercises for building shoulder mass and strength, as it uses multiple muscles at once, which allows you to lift a large amount of weight. " Start: Stand holding a relatively light dumbbell in one hand with your feet in a comfortable, athletic stance — somewhere around shoulder width. Dumbbell exercises provide a great full-body workout in a compact amount of space. Dumbbell lunges are much easier than barbell lunges for example because the center of gravity is so much lower. You can mix and match exercises to hit specific muscle groups, building quality size and strength, and you can get a wonderful full-body pump. The Best Dumbbell Exercises for Your Glutes. Dumbbell Skull Crushers with Supinated Curls. Avoid jerking the back. Burpee’s With Dumbbells. They are an effective tool for training unilateral exercises (performed with one limb), like in the split squat. The Workout: 40/30/20 Dumbbell Superset HIIT Workout. Push those dumbbells straight until the elbows are close to locking, pause shortly. Sculpt a better body right now with just a few pairs of these everyday weights. It only takes 25 minutes to do this dumbbell workout that works every major muscle group. It's easy to spot and select the best dumbbells for your workout as they are. A Note About Isolation Exercises. Think about the exercises you do. Do the exercises in the order listed below. You don't need an expensive one with bench stands or anything since you are just using dumbbells, so a simple flat bench will do the trick. On a workout bench (or chair if you’re at home) support your weight. Written by Jamey Powell on February 14, 2019. Triceps Kickbacks. seated dumbbell curls. Shop for Weights in Strength Training. Quick Dumbbell Exercises for Your Shoulders All you need for a tough shoulder workout is a pair of dumbbells. A lighter set (10. You will really reap the benefits in your biceps, as well as the muscles that support the biceps. Dumbbell exercises provide a great full-body workout in a compact amount of space. Basketball shots : 30 seconds + 30 seconds. Find and save ideas about dumbbell workout on Pinterest. Dumbbell Exercises that Strengthen Your Back. Aleisha Fetters, C. Yes, we said great workout — not just a few decent arm exercises. Beginner-Friendly At-Home Dumbbell Workout Before you get moving with this light dumbbell routine, remember: "Light" can mean different things for different people. Dumbbell workout for the back. Dumbbells should sit at the core of your weights-based strength workout. The At-Home Dumbbell Workout. They are an effective tool for training unilateral exercises (performed with one limb), like in the split squat. Upper Body Dumbbell Workout - 28 Minute Weight Training Routine 14 This routine uses a Push-Pull method, meaning that each pair of exercises uses the same body part & motion, but opposing muscle groups to complete the movement. Easy dumbbell workouts that will increase muscle mass? Dumbbell workouts such as dead lifts, shoulder presses, bench presses, leg lunges, arm curls and calf raises are great workouts for increasing muscle mass. This Dumbbell Tabata Workout is something I love doing at home when I want to get something in that is a little higher intensity but I am also short on time. This HIIT Dumbbell Workout From Jillian Michaels Will Tone Your Entire Body This HIIT Dumbbell Workout From Jillian Michaels Will Tone Your Entire Body Five moves and two weights are all you need. It also exercises other secondary muscles such as the rotator cuffs and posterior deltoids of the shoulder as well as your triceps. Whoever said you needed a ton of equipment to get a great workout was lying. Dumbbells from DICK'S Sporting Goods will provide the resistance you need to build muscle. T3 is supported by its audience. The Ultimate One-Dumbbell Workout "Doing a workout with one dumbbell allows you to do unilateral movements — those that use a single arm or a single leg," says Samantha Lusk, CF-L1 and owner of Strange CrossFit in North Hollywood, California. You may have seen people doing them at the gym but often with the wrong form. Tricep Kickback: 20 reps, 2 sets The triceps are easy to forget about but are essential for building your arm as a whole. Narrow-Grip Row. Dumbbell workouts promote strength gains in a way barbells can't. I love this lift and do it often, but I've been stalled out at 95 pounds for a few months now. Increasing weight is just one variable you can use to make an exercise harder. preacher curls (if you have a preacher curl bench). Dumbbell Tricep Press with Seated Hammer Curls. It might not seem that way, but when your arms are locked out overhead, your core has to work like crazy to stabilize everything above your waist. concentration curls. Beginner Kettlebell and Dumbbell Workouts. How the Dumbbell Workout Works. Dumbbell Exercises The dumbbells are great because they allow you great freedom of movement while lifting, while saving you space. Total Body Dumbbell Workout: Instructions Grab yourself a set of dumbbells. With your feet a little more than shoulder width apart, weights in your hands, abs tight, glutes squeezed and toes facing front, lower your body to the ground as far as you can while keeping your back straight and not allowing your knees to go. Arms are at shoulder height with elbows bent up. Breathe out as you push through the hips to drive up to a standing position. The dumbbell shoulder press primarily targets the anterior delts as well as the triceps. One-Arm Dumbbell Rows. The Heavy Dumbbell Workout That Builds Strong, Sexy Legs. You will really reap the benefits in your biceps, as well as the muscles that support the biceps. Laskowski of the Mayo Clinic, majority of the people doing tricep workouts need to do only a set per day with 12-15 repetitions. Before we head into the best dumbbell exercises for abs, let's talk for just a few minutes. 30-minute AMRAP. The 15-minute Dumbbell Workout: How to Do It Perform these six exercises as a circuit workout. Easy dumbbell workouts that will increase muscle mass? Dumbbell workouts such as dead lifts, shoulder presses, bench presses, leg lunges, arm curls and calf raises are great workouts for increasing muscle mass. Get unique workouts for every single day for 6 weeks. 9 Dumbbell Chest Exercises You Can Do Without A Bench 0 When it comes to building muscle, one of the first things on the mind of every young man is having a strong, well-developed chest. About every month you should be mixing up your routine, so you can continue improving your body. They say it happens fast. Dumbbells are an inexpensive and versatile. The Alternated Biceps Curl is another classic dumbbell exercise #3 - Shoulder Press. All you need is a pair of dumbbells and your bodyweight. Complex 1: Power and Strength Complex. Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps. The only thing you'll need for this workout is a set of medium-weight dumbbells. Each movement on this list is also a great addition to any dumbbell workout routine and make for great dumbbell workouts for women. Complex 1: Power and Strength Complex. Remember that everyone progresses at different rates so this timing may not be exact. But with dumbbells, you can move in more than a single plane, which often means you can use a longer range of motion for better overall muscular development. Dumbbell Rear Delt Fly 2 8 6. This is for you if you only have access to dumbbells (e. The leg exercises we talked about a moment ago will strengthen both your core, lower back and also you upper back. Make this dumbbell workout your go-to for an efficient, full-body burn. Filed Under: CrossFit Tagged With: crossfit dumbbell exercises, crossfit dumbbell workout, crossfit dumbbell workout routine, crossfit dumbbell workouts About Kyle Hoffman Kyle Hoffman is the founder of Noob Gains and has written over 100 publications on fitness over 15 years. 10 x Dumbbell Plank Crossover (Place dumbbells outside of hands in plank position and transfer dumbbells from one side of body to the other while maintaining plank form. The Ultimate Full-Body Dumbbell Workout Andy Speer's Dumbbell Strength Conditioning Workout Performix. Do 4 full sets of all 6 exercises to complete the workout. This dumbbell workout is a go-to full-body workout for any fitness level. It's an exceptionally. Full Body Dumbbell Workout Details. Dumbbell Exercises The dumbbells are great because they allow you great freedom of movement while lifting, while saving you space. hammer curls. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 3 DAY FULL. Build Your List of Dumbbell Exercises. The Best Home Dumbbell Workouts. Dumbbell lunges are much easier than barbell lunges for example because the center of gravity is so much lower. Once you’ve finished every exercise, that’s one round of the circuit. Armed with just a set of dumbbells, you can do a killer chest workout and be on your way to sculpting a stunning upper body in no time. Whether you’re looking for a small dumbbell set to tone up your arms or a bigger setup with a bar and discs for a full body workout, Sears has exactly what you need. Arm Workout with Dumbbells for Bigger Arms 1. Your browser does not currently recognize any of the video formats available. Consistency is key, not only in this dumbbell bulking routine but in business, in relationships… consistency is the key to success. All you need is a pair of dumbbells and your bodyweight. This upper body dumbbell workout is called the hammer curl and is also considered to be one of the best dumbbell bicep exercises you can do. This time, we're focusing in on your booty. Finally, be sure to give yourself some time before you move to the next great exercise, diet, or supplement. The Ultimate One-Dumbbell Workout "Doing a workout with one dumbbell allows you to do unilateral movements — those that use a single arm or a single leg," says Samantha Lusk, CF-L1 and owner of Strange CrossFit in North Hollywood, California. Choose a weight that is challenging to you, but allows you to maintain good form through all reps. incline dumbbell curls. Find and save ideas about dumbbell workout on Pinterest. One Arm Dumbbell Press 3 10 4. Smaller dumbbell weights are great for beginners, but many sets come with a wide variety options for novices and experienced lifters. You guys loved my sculpted arms dumbbell workout I posted a couple weeks ago and have been asking for a lower body strength workout with dumbbells. TheraBand Water Weights, Set of Aquatic Hand Bars for Pool Fitness, Dumbbell Weight with Padded Grip, 2 Foam Weights for Water Aerobics, Therapy, Workouts, Pool Exercise Equipment, Aqua Training, Blue, Heavy, Advanced. Sometimes working out is just so much… work. Upper Body Dumbbell Workout - 28 Minute Weight Training Routine 14 This routine uses a Push-Pull method, meaning that each pair of exercises uses the same body part & motion, but opposing muscle groups to complete the movement. Dumbbell Stiff Legged Deadlift 3 10 3. Although these exercises aren't harmful, a teenage weightlifting program should focus on building total-body strength. Two-Arm Triceps Extension. Bend forward from your hips, keeping your back straight and parallel to the floor. These first 3 kettlebell and dumbbell workouts introduce you to the fundamental movement pattern of the deadlift. You may realize that Head's workout below feels challenging with 5-pounders, or you might be just fine reaching for something closer to 10 (or more!). Do each of these dumbbell exercises for 8-12 reps depending on which weight you choose, before you move on to the next exercises in this full body dumbbell workout. View the Beginner Upper Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. Grab a set of dumbbells and position 3. using dumbbells in your conditioning. If you are up for a challenge, also check out this 20-Minute Dumbbell Workout Routine. Repeat this. The following dumbbell workout has been designed for beginners and intermediates. If you are up for a challenge, also check out this 20-Minute Dumbbell Workout Routine. Dumbbells are an inexpensive and versatile. Best Dumbbell Exercises #1 - Dumbbell Bench Press. The Ultimate One-Dumbbell Workout "Doing a workout with one dumbbell allows you to do unilateral movements — those that use a single arm or a single leg," says Samantha Lusk, CF-L1 and owner of Strange CrossFit in North Hollywood, California. Single Overhead Dumbbell Extension - 4 sets of 8 repetitions, heavy. The Ultimate Full-Body Workout. 1, Windows Phone 8. TRY IT NOW: Daily Burn's Power Cardio Program. The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. When doing the cleans, use powerful hip extension Complex 2: Hypertrophy. For sure, you want to get those well-chiseled colossal pecs we all admire and aspire to have, but you have no idea how to get that. Get unique workouts for every single day for 6 weeks. You may realize that Head's workout below feels challenging with 5-pounders, or you might be just fine reaching for something closer to 10 (or more!). Two-Arm Triceps Extension. Dumbbells force you to stabilize differently than with a barbell. Dumbbell Exercises These exercises forms an integral part of many strength programs. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 3 DAY FULL. Slowly return to starting position. Dumbbells are universal sports projectile for training both in the gym and at home. Here are the best arm exercises for women to get toned arms and a strong upper back. When it comes to chest training the barbell immediately springs to mind as the gold standard for chest development rather than dumbbell chest exercises. No matter what weight you use, this multitasking dumbbell workout will shape up your shoulders, chest, back, hips, and thighs in no time. It's a good way to switch things up and beat gym boredom! Full-Body Dumbbell Workout with Compound Exercises. Remember that everyone progresses at different rates so this timing may not be exact. Dumbbell Romanian deadlifts are one of the best exercises to target your hams. Shoulder presses are important to include in your workout routine so you can maintain a healthy shoulder joint as well as gain mass and width. This is the new way to get in shape according to one of London's leading. The following dumbbell workout routine is a simple one but it is very effective. All you need is a set of medium-to-heavy dumbbells to complete this dumbbell superset workout!. Dumbbell exercises provide a great full-body workout in a compact amount of space. pause briefly, return to starting position. The Dumbbell Bench Press is one of the best dumbbell exercises for #2 - Alternated Biceps Curl. Just don't be surprised if, after, the only clothes you're staring at are sleeveless. In my opinion, dumbbell chest workout is the perfect solution to train pectorals. Dumbbell V-Up. The Extreme Dumbbell Circuit Challenge | Breaking Muscle. A Dumbbell Workout That Doesn't Require Getting Off the Floor. Sometimes working out is just so much… work. It can also be a good change from your normal workout routine. They are also great for training coordination and stability, as the bells typically sit on opposite sides of the body. Complex 1: Power and Strength Complex. Water's buoyancy can support up to 90 percent of your weight. Here's how to do it: Hold the dumbbell above you like you're about to do a normal pullover. Single Dumbbell Exercises 1. The 30-Minute Full-Body Dumbbell Workout Lunge and bent row. Triceps Kickbacks. Includes exercise options that are easy on the knees. Get stronger shoulders with this 5-exercise circuit from STACK Expert Steve Green. I was familiar with the Tabata protocol before starting the MAX Workouts program but I was searching for a more structured routine that I could follow, which is exactly what I found. First, let's go over the benefits of using dumbbells: 1. There is really something for everyone at Gymra. Keeping your back flat, raise dumbbells out to the sides. Plan your routine Now that you're familiar with dumbbells and a few basic exercises, let's put together a simple routine. Bend and hold a dumbbell on each hand, between the legs and bend the knees slightly. Rest your left hand at the top of the bench. Single Dumbbell Exercises 1. See screenshots, read the latest customer reviews, and compare ratings for The Total Gym Dumbbell Workout. It's an exceptionally. To work your upper body, perform biceps curls,. Stand with feet wide, knees soft, holding a dumbbell with both hands in front of the chest. Quick Dumbbell Exercises for Your Shoulders All you need for a tough shoulder workout is a pair of dumbbells. Dumbbells are very simple and yet extremely effective. Before we head into the best dumbbell exercises for abs, let's talk for just a few minutes. This total body HIIT workout combines dumbbell strength movements with a cardio burst in between each set. Arms are at shoulder height with elbows bent up. incline dumbbell curls. You can perform just about any weight lifting exercise with a dumbbell, or a pair of dumbbells and they have one major advantage over any other type of resistance equipment – they can be stored in a small space, such as under your bed or behind the sofa,. The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. Plan your routine Now that you're familiar with dumbbells and a few basic exercises, let's put together a simple routine. single-arm dumbbell overhead press Whether you use a dumbbell, barbell or kettlebell, pushing something heavy over your head while standing will strengthen your arms, upper body and core. No matter what weight you use, this multitasking dumbbell workout will shape up your shoulders, chest, back, hips, and thighs in no time. Most exercises for triceps are hard on the elbows. The premium plan also includes workouts that are tailored to your equipment, experience, and fitness goals—so, if you're a beginner looking to lose weight with just dumbbells, it can whip up a routine for you, and it will be different than one for an expert looking to gain muscle mass with access to a full gym. Complete all of the exercises in circuit A back-to-back without resting between exercises. If you are a beginner try to do. TRY IT NOW: Daily Burn's Power Cardio Program. I have been using variations of this workout with classes and clients over the last week and received nothing but great feedback. Place your left knee on the bench, keep your right foot on the floor beside the bench with knee slightly bent. This time, we're focusing in on your booty. Starting your shoulder routine with rear delt exercises is a good idea to ensure they receive a good workout. No boredom. Because bodyweight will only get you so far. In this blog post, we'll share eight dumbbell leg exercises for your quadriceps, glutes and hamstrings. The leg exercises we talked about a moment ago will strengthen both your core, lower back and also you upper back. When it comes to chest training the barbell immediately springs to mind as the gold standard for chest development rather than dumbbell chest exercises. Learn more The best weights 2019: top dumbbells to use at home. Dumbbells are an inexpensive and versatile. The 15-minute Dumbbell Workout: How to Do It Perform these six exercises as a circuit workout. You can do 8 bench press reps with a 200-pound barbell while with dumbbell you can do the same number of reps with a combined weight of only 160 pounds. The premium plan also includes workouts that are tailored to your equipment, experience, and fitness goals—so, if you're a beginner looking to lose weight with just dumbbells, it can whip up a routine for you, and it will be different than one for an expert looking to gain muscle mass with access to a full gym. Dumbbell Chest Press. Once you’ve finished every exercise, that’s one round of the circuit. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. The 30-Minute Full-Body Dumbbell Workout Lunge and bent row. These dumbbell exercises are great for working out all of your tricep heads. Your feet should be shoulder width apart, Keep your shoulder blades pinched to ensure that your core is nice and tight. Trust me, that's all you need to do in order to grow strong and get big muscles. Quick Dumbbell Exercises for Your Shoulders All you need for a tough shoulder workout is a pair of dumbbells. Dumbbell Walking Lunge. "The continual movement of this workout will hit your entire upper body and leave your muscles burning," Lowe says. How it works: Choose your dumbbells and complete the indicated number of reps of each move. On a workout bench (or chair if you’re at home) support your weight. How to perform: Start with both dumbbells held upright at shoulder/head level. This HIIT Dumbbell Workout From Jillian Michaels Will Tone Your Entire Body This HIIT Dumbbell Workout From Jillian Michaels Will Tone Your Entire Body Five moves and two weights are all you need. This is especially true if you have joint problems. The Best Dumbbell Exercises for Your Shoulders Speaking of this upcoming competition, one of the lifts that we'll be trying to max out at the event is the barbell strict press. You can mix and match exercises to hit specific muscle groups, building quality size and strength, and you can get a wonderful full-body pump. - Vertical Jump - Balance - Acceleration - Hip Flexibility - Torso and abdominal strength. The 20-Minute Dumbbell Workout Push-ups (x12) Place your hands on the handles of the dumbbells, or skip the dumbbells and go straight to the ground. Crunch Chops. Back Exercises with Dumbbells. How to Get the Most from Dumbbell Tricep Exercises In order to reap the benefits of the dumbbell tricep exercise, you must do several repetitions and sets. An actual full body dumbbell workout where the entire body gets trained each and every workout. The dumbbell shoulder press primarily targets the anterior delts as well as the triceps. No boredom. "The continual movement of this workout will hit your entire upper body and leave your muscles burning," Lowe says. Place your left knee on the bench, keep your right foot on the floor beside the bench with knee slightly bent. The Dumbbell Arm Exercises for Women. Dumbbells are an inexpensive and versatile. While clearly a leg exercise the Dumbbell Swing Through is an exercise that targets many muscles groups in your body. The ultimate dumbbell workout for fat loss and muscle building A short, sharp and intense training session that requires just one piece of equipment: the humble dumbbell. Add a couple reps that work a muscle group you may have been neglecting or revolutionize your workout with a new routine. The Turkish Get-Up is a full-body exercise that challenges your endurance, mobility and core strength—all with a single dumbbell. The Ultimate Full-Body Dumbbell Workout Andy Speer's Dumbbell Strength Conditioning Workout Performix. You don't need a ton of weight to make a living room workout worthwhile. If you're looking to build muscle, use more weight and perform your exercises very Dumbbell Exercises. at your home or hotel gym) or simply prefer to do a dumbbell only routine. View the Beginner Upper Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. Dumbbell Chest Press. Holding the cables or dumbbells in each hand at the same time raise the weights from a relaxed position out the side in an arc motion. Dumbbells are the ultimate strength training tool for working your upper body. Some of the exercises focus on one muscle group (lateral shoulder raises, Russian twists) while others focus on multiple (triceps extensions with calf raises, squat to shoulder press). How to: Standing with a dumbbell in each hand, feet hip-width apart, hinge forward at the waist so your chest faces the floor. It may not occur to you that you can use them to work out more than your biceps. Get unique workouts for every single day for 6 weeks. Dumbbell exercises provide a great full-body workout in a compact amount of space. Like the idea of a dumbbell only workout routine but need it to be a 3 day routine? Check out this 3 day powerlifting dumbbell routine. 1, Windows Phone 8. There is often a misconception that only men want to get ripped, while women simply want to slim down. Shoulder presses may seem simple, but this back and shoulder workout with dumbbells wouldn't be complete without it - just keep two things in mind: as you bring your arms back down from the pressing motion, stop when the weights are at ear height. Single Dumbbell Exercises 1. Do the assigned reps of each exercise, then move to the next exercise. Again, all you need is a set of dumbbells (and a mat and a bench if you have one). Water's buoyancy can support up to 90 percent of your weight. Dumbbells are the most accessible free weights so they're the first most people tend to try, either in the gym or as part of a home workout.