Tuck in your elbows and face your palms towards your thighs. Whether you’re performing regular sit-ups or challenging jack-knives, you can incorporate a dumbbell. We’ve all seen guys at the gym with weights too heavy for them throwing dumbbells back with blatent disregard for their spine. Keeping one arm straight, lower the other dumbbell, … Free shipping . You can use a weight bench at the gym or find a sturdy bench in the park (just be sure to choose one without a back). This is a complete dumbbell workout program. Let’s say your bench-pressing. At the nearest gym, the heaviest dumbbell usually weighs in at around 60 pounds. Maintaining proper form is key to this effective dumbbell exercise. Don't hyperextend, nor lift your body at the end of the movement. Rest: 90-120 seconds between each set. How to: Sit in front of a bench, knees bent and feet flat on the floor; lean your upper back against the... Bulgarian Split Squat. Find a bench at a park or the gym and complete this toning circuit. With added emphasis on the outside rotor of the muscle, this exercises is key to those hulking shoulders you’ve been searching for. Couch Workout: Eight Exercises to Do on the Couch, Five Tips for Setting and Maintaining Fitness Goals, What to Know About High-Intensity Training Shoes, Do Not Sell My Personal Information – CA Residents Only. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. By definition, a dumbbell is a short bar with a weight at either end. As you drive your right knee up, lift your left arm. You’ll find suggestions throughout for modifications that can suit your fitness level. This exercise can also be performed … In total, it should take around 30 minutes to complete, so you can use it to get a quick, efficient, muscle building workout … If you are using a screen reader or other assistive technology and are having problems using this website, or if you have any other difficulties accessing this website, please call 877-846-9997 for assistance. In addition to your shoulder muscles, it also works the leg muscles. It’s going to be … Mix up your strength training with a routine that blends bodyweight movements and powerful plyometric exercises. “Hit one exercise, moving to the next, to the next, to the next until the end, when you’ll take a rest and then repeat it.”. Sold by Happy Store. Sets: 3 It might come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. Sets: 2-3 Complete these exercises in a circuit format, three to four times, resting for one minute between each round. Rest: 90-120 seconds between each set. Do the following and expect strong glutes in return: Come on baby, let’s do the Russian twist! Basically, it’s a weight bench, step, plyometric box and ramp all combined into one. You’ve seen them. Slowly lower until your arms reach a 90-degree angle, keeping your hips close to the bench. Rest: 90-120 seconds between each set. Stand to one side. The allows you to target the mid-section of your chest, however, by utilising an incline or decline bench, you will be able to hit upper and lower sections of the muscle group. When ready, perform the following steps: Reps: 6-8 per set For proof, look no further than the mighty one-arm swing. Stop doing "ordinary" … Soften your knees, then jump to the other side of the bench, exploding off the ground. Here are the steps: Reps: 10-12 per set While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. Full Body Workout 1 Bench Press 3 sets x 5-8 reps Lat Pulldown 3 sets x 10-15 reps Squat 3 sets x 5-8 reps Leg Curl 3 sets x 10-15 reps Dumbbell Shoulder Press 2 sets x 5-8 reps Incline Curl 2 sets x 10-15 reps Triceps Pressdown 2 sets x 10-15 reps. Full Body Workout 2 Incline Dumbbell Press 3 sets x 10-15 reps … This makes it much more versatile than traditional bench presses. Alternate between workout A exercises, rest day, workout B exercises, rest day, and repeat. These adjustable dumbbells are great for beginners. Turns out the bench… Keep your body in a straight line from your head to your heels. $76.45. This workout is designed around a bench. 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. It’s important to have strong shoulders and this popular dumbbell exercise abides. Nevertheless, here’s how to do it on a flat or incline bench: Here’s another bodyweight exercise that delivers even greater results when you bring a dumbbell into the equation. Extend your legs in front of you to a comfortable degree. Pushing through left heel, step up to full extension (B); right foot does not touch bench. Set up in the middle of the bench. © 2020 Man of Many Pty Ltd – Sydney, Australia, 16 Best Calf Exercises to Beef up Those Chicken Legs, Goovis Lite is a Personal 3D Cinema For Your Face, Ducati 2021 Monster is Lighter and More Powerful than Ever, Todd Snyder's $180 Timex Q is an Affordable Classic, Lunaz Electrifies the Classic Range Rover with a $300,000 Upgrade, Moncler's S/S 1952 Collection is More than Just Retro Revivals, Here's to a New Year and a New You in 2021, Buff Dudes Reveal the Worst Beginner Gym Mistakes and How to Avoid Them, 18 Fitness Products to Smash Your New Year's Resolutions, The Best Abs Workout: 11 Must-Do Ab Exercises You Can Do at Home, How to Deadlift: The Definitive Guide to Perfect Form, 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. Keep your motions small and careful and try to lead with your elbows as you go. Make sure you have plenty of room and prepare to work plenty of muscle groups (legs, glutes, etc). ©2020 DICK'S Sporting Goods *Reference prices are past offerings. How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. Start with left foot on bench and right foot on ground (A). Modification: Move your feet closer to you. What seems to work better for ensuring your three major body parts get equal … This workout … Engage your core and leg muscles for the duration of the movement. Have your left hand up by the side of your face and your right arm down by your side. Once again, try and remain controlled throughout the movement. Ab Fitness Crunch Roller Abdominal Exercise Workout Machine Home Gym Abs Trainer. A great multi-faceted move, this one can be added to strenght routines or HIIT workouts. Sit facing the length of the bench with your legs extended in front of you. 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