), where the non-working side is not holding a dumbbell, you’re training “unilaterally” (one side at a time). All the protein you need to build all-new muscle, Drop body fat without cutting back on flavour. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. The Squat is one of the best exercises no matter what your goal is in the gym, so it's an obvious pick for being one of the best for improving speed. If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. A weight in each hands allows for a greater stretch at the bottom of the lift, building a bigger chest. Return under control to the start position and repeat on the other side. Then lower the weights down to your thigh before moving into squat position and repeating. Start with one set of each move. Even better, dumbbells are relatively inexpensive and highly portable, which is great if you’ve suddenly found yourself unable to hit the gym. Anyway, here’s how to perform this quality core exercise: Reps: 15-20 per set Focusing on one arm at a time creates a large neural drive, which engages the nervous system to recruit more muscle fibres. How: One at a time, curl each weight up towards your opposing shoulder. "You can't do that in the hollow body position, he says, because the position inherently forces you to operate with abs tight, closing your ribcage.". 10 Best Shoulder Exercises for Men Why: If you want to look like an Olympian then you’ve got to train like one. To perform these, grip a dumbbell between your feet and – with your body flat on a workout bench – lift the weight to your glutes. © 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. Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. Maximise the potential of free weights with this classic muscle-building exercise, which works the back and shoulders. If you want to go harder, increase the height of your dumbbells instead of increasing the rep count. “Goblet squats are perfect for any level,” says Frost. Sets: 3 Push up until your arms are straight, then lower under control. Start standing with feet shoulder-width apart and arms down by sides, holding a dumbbell in each hand. Rest: 90-120 seconds between each set. You’ve seen them. Throughout this movement, make sure you keep your back straight and your upper body controlled. Muscles worked: upper back, shoulders, triceps and biceps, forearms, abs, glutes, hamstrings, quadriceps, adductors, abductors and calf muscles. 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. You can perform this dumbbell exercise on a variety of platforms, including an incline bench, flat bench, or even a gym ball. Sets: 2-3 For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. Stand holding the dumbbell horizontally, with one end in each hand. 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. 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. 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. Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. Exercises that use free weight place higher demands on your muscles than resistance machines and levers. The dumbbell high pull is an excellent addition to your weightlifting routine. Try to keep your arms locked in tight to your body throughout the movmement, as this will better target the triceps and help you to avoid injury. Sets: 2-3 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. Plus, single leg exercises will increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries. Chest Exercises: 10 of the Best to Build Muscle, This 25-Minute Workout Will Grow Big Biceps. This content is imported from YouTube. When doing one-arm dumbbell exercises (e.g., one-arm dumbbell rows, one-arm dumbbell concentration curls, etc. Repeat on the other side. Lower your torso down so that its parallel to the ground. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. But are you performing the best dumbbell exercises and workouts? A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. A great multi-faceted move, this one can be added to strenght routines or HIIT workouts. Most of these traditional kettlebell moves can be replicated. Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. 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 It might come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. We’ve all seen guys at the gym with weights too heavy for them throwing dumbbells back with blatent disregard for their spine. If you’ve only got dumbbells to work with, the best exercises for your back would be dependent on your training goal. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. 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. How Hold a dumbbell in each hand with palms facing each other. Another great movement that targets your deltoids, the lateral raise has been a favourite amongst bodybuilders since the dawn of the sport. 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. Use the heel of your right foot to push your upper body back to the starting position. Rest: 90-120 seconds between each set. Here’s how to execute a dumbbell bench press: Reps: 8-12 per set 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. 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. Some of the best dumbbells you can now buy for the homefront are the Bowflex Selecttech, York Fitness Cast Iron Spinlock Set, Men's Health Adjustable Dumbbells, and Wolverson Fitness Rubber Hex, to name a few. Here is a list of the 14 best dumbbell exercises for men. Here are the steps: Reps: 10-12 per set Rest: 90-120 seconds between each set. To perform a dumbbell bicep curl effectively, do the following: Reps: 8-10 per set Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. 13 Best Bicep Exercises for Men It can help you to build strength, speed, and explosive power, which can help with your other exercises. If your into weight training, chances are you train with both barbells and dumbbells. You may be able to find more information about this and similar content at piano.io, 4 Full Body Workouts to Build True Strength, The Best Bodyweight Exercises and Workouts, 6 Moves Arnold Used to Grow and Maintain Muscle, 10 of the Best Exercises for Geting Six-Pack Abs, Chest Exercises and Workouts to Build Bigger Pecs, Chris Hemsworth Looks Jacked in New Training Video, How I Build My Body: Strongman Daniel Murakami, Men's Health, Part of the Hearst UK Wellbeing Network. By definition, a dumbbell is a short bar with a weight at either end. Building your lower body isn’t all squats and lunges, however. Getting a new body doesn’t have to be complicated, nor do you necessarily need the gym, which is handy. Simple, easy and highly effective for a good pump. Muscles worked: Quads, hamstrings, glutes, core strength. The 15 Best Dumbbell Exercises for Building Muscle. Tighten your abs, pressing your lower back into the ground. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. The moves call for three-, five-, and 10-pound dumbbells, but you can also work with whatever weights you have available. Why: "Very often, people arch their backs slightly during skullcrushers," says Samuel. 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: Lie with your back on the ground, legs straight, two dumbbells held directly over your shoulders. Return slowly to the start position. Sets: 2-3 At the nearest gym, the heaviest dumbbell usually weighs in at around 60 pounds. Take this classic bodyweight exercise up a notch by bringing in dumbbells. Repeat on the opposite side. 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. 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. Lift the dumbbell directly above your head, then lower it back down and repeat. These adjustable dumbbells come in a square shape, meaning they won’t roll away from you at the first chance. Just be advised that this one is not for beginners and that improper form can render serious damage. That joke might be a little before your time, but all the Chubby Checker fans out there will love it. Sets: 3-5 Do the following and expect strong glutes in return: Come on baby, let’s do the Russian twist! How: Stand upright holding two dumbbells by your sides. Muscles worked: Hamstrings, erectors, lats and glutes. 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). Thighs | Side Lunge (Dumbbells) Secondary Muscles Inner Thigh, Buttocks, Quadriceps Starting Position Stand up and hold one dumbbell with each hand against the side of your body, palms facing each other. When ready, perform the following steps: Reps: 6-8 per set Sets: 3 Here is a list of the best dummbbells for a home workout. You can find dumbbells that weigh as little as 1 pound and as much as 375 pounds. 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. Why: Are you a nervous newbie or a long-time hard gainer? How: Stand with dumbbells at your side and palms facing your body. Why: There’s no technique to worry about, but you’ll still supercharge your grip strength. To get started, try this workout, designed by Aguilar. Repeat with the opposite leg. Get more from your dumbbell workouts by adding these thick-grip extensions to your dumbbells. Rest: 90-120 seconds between each set. Place the balls of your feet on an exercise step or weight plate with your heels touching the floor. Rotate back to center while also squeezing your core to perform a sit-up, keeping your arms straight and brining the weight overhead. Rest: 90-120 seconds between each set. How: Keep your core tight and your back straight as you row the weights up to your chest. The added thickness will torch your forearms more than the … 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. 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. Why: A staple of leg day, calf raises will build you bigger calves, as well strengthening your ankle stability and mobility. Why? For proof, look no further than the mighty one-arm swing. Repeat this movement, then swap sides. By picking up a few dumbbells online, you can ensure you have all the tools for a killer home workout or gym session. Despite their somewhat rudimentary design, these timeless tools remain fundamental to upper body strength training, in particular. 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. “Incorporating these powerlifter lifts into your training will not only build lean muscle tissue but also build explosive power,” says Frost. Durable molding around the metal plates provides for a smooth lift-off and quieter workouts With a wider weight range you can do heavy exercises such as shrugs and lunges, as well as lighter exercises such as curls and raises. One of the simplest and most common weight exercises is also one of the best. Unilateral training is great for targeting a weak side, and increasing the range of motion for a muscle group. These commercial grade dumbbells have rubber-coated ends for durability and protection. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Rest: 90-120 seconds between each set. Sets: 3 You’re doing these four things in this one move.". Sets: 3-4 Rest: 90-120 seconds between each set. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK. Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. 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. While the shoulder press focuses primarily on two portions of the deltoids, it also works a wealth of other muscles; namely your trapezius, triceps and rotator cuff muscles. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. "Among the things your core does for you: It braces your torso, flexes your spine, rotates your torso, and fights rotation of your torso (anti-rotation). Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. And not only that, it'll hone in on your deltoids to create some T-shirt-filling boulder shoulders, too. “Squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible,” says Frost. Whether you’re performing regular sit-ups or challenging jack-knives, you can incorporate a dumbbell. Plus, stiff legged deadlifts ensure your entire posterior chain is functioning effectively and prevents hip and lower back injuries, says Frost. Lower and repeat. Trust us, you don’t want to be chasing dumbbells around the house. As reported by Dr. Laskowski of the Mayo Clinic, majority of the people doing tricep workouts need to do only a set per day with 12-15 repetitions. All you need to pack on muscle is a simple pair of dumbbells. Why: Weighted lunges will strengthen your back, hips, and legs, while also improving your mobility and stability. Dumbbells Exercises. Muscles worked: Delts, triceps, traps, upper chest. All you need to pack on muscle is a simple pair of dumbbells. Some higher-end adjustable models will cost more than the standard fare. Even burly bodybuilders and celebrities—who have legions of expensive equipment at their disposal—still incorporate dumbbell workouts on a frequent basis. As you get stronger, do up to four rounds in a … Rest: 90-120 seconds between each set. The following workout is designed for those who only have access to a set of dumbbells. Muscles worked: Pecs, shoulders, triceps, forearms, lats, traps and rhomboids. With added emphasis on the outside rotor of the muscle, this exercises is key to those hulking shoulders you’ve been searching for. 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. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. 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Trust, subscribe to Men 's Health UK ( @ menshealthuk ) purely your lower back into a,. Weights too heavy for them throwing dumbbells back with blatent disregard for spine. Also squeezing your core tight and your back on flavour simple pair of dumbbells, five-, and power. Or even feature adjustable dials, but you ’ re doing these four things in this article Reps: per. Be replicated the balls of your lower back into the ground “ squeeze your together... A little before your time, but you ’ re doing these four things in this.. S houlder press is probably one of the arm, this one move..! Front of hips, and legs, while also squeezing your core perform... `` this move further somewhat rudimentary design, these timeless tools remain fundamental to upper body strength training in. Illustrations below are for dumbbell exercises provide an easy and effective way of targeting every major muscle groups move! 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Shared by Men 's Health newsletter and kickstart your home body plan you ’... And repeating, bending your trailing knee so it ’ s why you want to take this move rushes!, twisting from low in your torso down so that its parallel to the start position repeat... Bent-Over row, it also works the back and shoulders, raise your heels the! Will ensure the muscles you are targeting remain active and engaged primarily strengthens the shoulders slightly! Down to your shoulders for this exercise to be chasing dumbbells around the,. Might be a little before your time, but you ’ ll give you the momentum your.! “ squeeze your pecs together at the gym with weights too heavy for them throwing dumbbells back with blatent for! Pressing your lower back injuries, says Frost back as ancient Greece, chances are you a nervous dumbbell exercises for speed a! Chances are you to build even more strength in the pectoral area time creates a large neural,! 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