Dumbbell exercises are a fantastic way to train your whole body without the need for a gym full of equipment. The freedom of movement you get with the dumbbells allows you to train on a 3D movement plane. Discover the exercises of the ATHLEAN-X program that focus on the upper body, arms, chest and back, but which also work on the lower body and on the cardiovascular system. Plus, you don’t need a lot of space and you can easily do these dumbbell workouts at home.
1. Curl and press
The first exercise is the curl and the press. This compound exercise gives you both the movement of the biceps and the shoulder, resulting in both pushing and pulling action. As a result, as you progress in the move, you will get both a full contraction and an extension of the biceps and engagement in the shoulders. This exercise needs two dumbbells, with a weight that you can both curl and press over your head. However, remember that to build mass, you have to go heavy.
- Stand / Seat with the feet slightly wider than the width of the hips, straight back and engaged core.
- Hold a dumbbell in each hand, arms down at your sides.
- Lift both weights into a bicep curl.
- Once you reach the top of the curl, keep pressing the weight over your head.
- To go back, reduce the weight on your shoulders, with control. Then go back down the curl to the sides.
2. Calice Squat
Squat goblets are the next dumbbell exercise. To make sure you train like an athlete and get the most out of each activity, you’ll use a pinched grip to elevate the exercise. Usually, the upper body is passive in a squat calyx. However, an overwhelming grip engages the upper body, activating the chest, the delts, the traps and the core. Add this to the fact that squat calices are already excellent for the buttocks, quadriceps and hamstrings and you have full body activation. Finally, squat glasses allow you to fall into your natural center of gravity, useful for anyone with shape problems.
- Start with your feet slightly wider than your hip width, your toes slightly inclined. Plus, keep your core busy, head up and elbows hidden.
- Unlike a regular squat cup, hold the dumbbell in the middle. Interlace your fingers around the handle and squeeze your hands. This will force that upper body involvement. Keep your grip tight throughout the set.
- Lower yourself into a squat until your knees are 90 degrees.
- To check your shape, be sure to bend over your hips, pushing your butt back, but keeping your chest up. This, balanced with weight, will allow you to find your natural center of gravity.
- Driving through the floor, return to an upright position.
- Focus on bringing the weight back in a straight line. Engage your core, moving your hips and chest as one unit. This will ensure that you don’t accidentally swing forward or backward.
3. Pullover with dumbbells
Also known as an upper body squat, dumbbell pullovers are a fantastic way to work the upper body. It is a flexible exercise that allows you to work on your back or upper chest. The difference is minimal, with a slight change in the position of the elbow and in the handle, making the variation between the two. As such, you could work both on the chest and back, changing the emphasis of each set. For this exercise, you will only need a dumbbell.
- We recommend that you settle down with a box or bench that won’t move.
- Place your upper body across the bench to be perpendicular. Your body weight should rest on your shoulders. Put your feet on the ground resting the rest of your weight, with your knees bent at 90 ° and the core flat and engaged. You should look like a table.
- Regardless of wanting to work on the chest or back, the mechanics of the movement are very similar.
- Hold the dumbbell above your body, with your arms stretched out from your chest.
- Lower the weight behind your head, keeping your arms straight, but not locking your elbows.
- Return the handlebar upwards, with control, to the initial position.
- To engage your back as you gain weight, concentrate on squeezing your hands and putting them against each other as you lift. Keep your elbows hidden.
- Alternatively, to work your upper back, allow your elbows to flare slightly and lead with them, while increasing weight. Moving the shot from the hands to the elbows will activate the lats.
4. Walk of farmers
For anyone who is “traveling or trying to die” when it comes to getting food at home, Carryers Carries are best practice. Hold a dumbbell, heavier than you can carry, in each hand and simply walk. It sounds too easy but it ends up being a full body workout. By adding movement to the lower body, the core engages and stabilizes with each weight shift. Also, since you’re loading on weight, it ends up being more than just a grip and a forearm workout. The larger muscles of the upper and middle back, as well as the upper arms, come in to help carry the load.
- Take two dumbbells in the heaviest weight you can carry.
- Hold one in each hand, with your arms by your side.
- So walk. Wherever you have space, just walk. If your space is small, you can do laps. We recommend that you focus on keeping your body straight and your heart busy.
- Keep walking until you feel your grip is about to fail. We recommend that you lower the weights before complete failure to avoid broken toes, tiles or floorboards.
reps: Walk until just before the failure of the hold.
Dumbbell thrusters are a killer workout for the whole body. You can use this dumbbell punching exercise as a metabolic exercise or as a construction set – it will depend on the weight you choose. Choose lighter weights and higher reps for an excellent metabolic and cardio experience. Alternatively, load the weights for fewer power reps to build mass. The limiting factor in choosing the weight will be how much you can press.
- Choose two dumbbells with an appropriate weight.
- Stand with your feet slightly wider than your hip, with your back straight and your core engaged.
- Start by keeping the weights at chest level.
- Lower yourself into a squat until your knees are 90 degrees, keeping the dumbbells at chest height.
- To check your shape, be sure to bend over your hips, pushing your butt back, but keeping your chest up.
- Driving through the floor, return to an upright position. However, you will maintain momentum and push the dumbbells upward in a shoulder press, fully extending your arms.
- Bring the weights back up to your chest and immediately move into a squat.
reps: 6-12 (depending on your goal)
6. Dumbell bench tilted with one arm
Increase the challenge for your core by transforming a normal press with inclined dumbbells, into an exercise with only one arm. Incline dumbbell presses are already a great exercise. However, by working only one arm at a time, you are teaching your abs and obliques how to overcome both the gravity and the physical disadvantage of a substantial weight that pulls you to one side. You have to engage your core and the obliques to keep you from rolling away, to keep your lower back on the bench and to start the momentum to lift the weight.
- Lie on the incline bench, making sure you have good posture again. Engage your soul and buttocks, keep your feet flat on the floor and drive on the bench.
- Hold the dumbbell with one hand in a hand grip.
- Push that arm towards the ceiling. Focus on keeping your upper body straight and your lower back on the bench – there should be no twisting.
- Release the arm downwards, with control, until it is back and bent, with the elbow slightly behind the body.
- With your free arm, try to keep yourself hidden in front of your chest, so that the upper body remains balanced.
- Do one part, then the other.
Make your heart beat and your legs work with some handlebar swings. This is an excellent exercise for engaging the posterior chain and working the buttocks and hip extension. Swings are a move that tilts the hip, so focus on tilting your hips and don’t squat or bend your back. As for the weights, you can choose a lighter weight for higher reps or gain weight for less. Keep in mind that the heavier you go, the faster you will be able to develop strength in the rear chain. In addition, the heavier you go, the faster you increase your heart rate and increase your metabolic results.
- Stand with your feet shoulder-width apart.
- Hold one end of the handlebar, hooking your fingers at the ends, so that it hangs, but secure yourself in your grip.
- Slightly bend your knees and tilt your hips, pushing your butt backwards. Keep your chest up and back straight. As you do, move the dumbbell between your legs.
- Then, straighten your body and move forward with your hips in a firm movement. As your knees straighten, use that hip moment to lift the dumbbell.
- Repeat in a continuous cycle.
reps: 6-12 (depending on your goal)
8. Ropes with dumbbells for tripod
The last dumbbell exercise to build strength is a row of tripod dumbbells. This differs from a normal row of dumbbells for some reasons. First, stand up, so it’s more athletic and requires full body activation. Second, you have a much wider support base, although your center of gravity is still in the middle. Third, the dumbbell is held further away from your body than in a traditional row, which increases the challenge on your core to keep your body straight and firm.
- Stand in front of the back of an inclined bench so you can hold it with one hand. Spread your toes with your toes facing forward, slightly bend your knees and tilt your hips so that your butt protrudes.
- Hold the dumbbell in one hand and prepare with the other on the height of the incline bench.
- Raise the weight towards your chest, letting your elbow extend behind your body.
- Release the weight down with the control.
- Focus on keeping your upper body straight – there should be no twisting.
- Do one part, then the other.
reps: 10-12 &
The best Dumbell exercises
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