Step 1: Pick one dumbbell in each hand with a neutral grip. Do three sets of 8-10 reps each. All of the exercises in this at-home dumbbell chest workout can be done using a bench. Workout, stay healthy, strong and stay active. This dumbbell workout plan is structured with the push-pull legs split in mind. Keep your elbows forward and close to your body during the curling. And now for the dumbbell version of my intermediate muscle building routine. Sit on the bench and place the dumbbells on your thigh. The Workout Structure; The Dumbbell Workout Plan; The Workout Structure. Pick two light dumbbells in your hands with an overhand grip. Dumbbell Press. * Always rest at least a day in between. That’s the starting position. In this 30-minute dumbbell workout to build your abs and obliques, we’ll hammer through four rounds of these seven exercises, circuit style. Grab one dumbbell with a neutral grip and get on the one side plank position (straight arm plank) and hold your right arm straight along with dumbbell in the air toward the ceiling. The best beginner adjustable dumbbell set will offer many weight disc options for when you graduate each fitness level. Stand straight in the shoulder-width stance. And hold the dumbells at your sides (chest level) with your palms facing each other. Step 1: Grab a pair of dumbbells, lie flat on the bench. There are more advantages you can sense while training with the dumbbells. Summary. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. Why HIIT rowing machine workout is the best? That’s your starting position. But I’ve decided to make a separate article where I can include beginners dumbbell workout for each muscle group and dumbbell workout routine for beginners. And hold your arms straight underneath your body. Step 1: Pick two dumbbells with an overhand grip and stand upright. Step 1: Pick two dumbbells with your hands and stand straight with your feet hip-width apart. That’s the start. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. Step 1: Grab a pair of dumbbells in your hand with a neutral grip. Do three sets of 8-10 reps each. Begin with a 5- to 10-minute warm-up of light cardio, such as walking in place or doing jumping jacks. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. Repeat for the effective number of repetitions. Sit on the corner of a flat bench, slightly bend your torso forward and hold your exercising-arm at your side. Repeat the same steps for the opposite side to complete one rep. Step 2: Curl your wrist ups and down for the desired number of reps and sets. Step 1: Grab a pair of dumbbells and sit at the corner of a flat bench with your feet flat on the ground. That’s the start. This dumbbell workout plan is structured with the push-pull legs split in mind. Extend your arms straight up above your head and come back to the starting position again completing one repetition. Hold a dumbbell in each arm above your shoulders with the palms facing forward and elbows bent at 90 degrees. Do three sets of 8-10 reps each. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. That’s your starting position. To get through everything you can try and lighten your weights, do only 1 set instead of 2, or just do as many of the exercises as possible. Step 1: Pick two light dumbbells and lay down on the floor on your stomach with your face facing the ground. That's the case for a lot of workout plans, as it's one of the single most effective ways to hit all of the necessary muscle groups, maximising progress in the minimum time period. Then return to the standing position and repeat the second step on the other side. Perform as many reps and sets as you can. If you didn't make it through, that's fine. That’s one repetition. Perform three sets of 8-10 reps each. Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com, Warm up: 5 - 10 minutes light cardio (walking, treadmill, bike etc. Goblet Squat. The workout routine is split in two different workout days, each day consisting of 7 exercises. Step 1: Set a bench at 90-degree height, then pick one dumbbell in each hand with an underhand grip, and lie on the bench your back. What we will feature in this article are beginner dumbbell workout routines which can help you set and measure your pace of lifting weights. Dumbbells are good for multiple reasons, for example: Starting from the chest, leg, triceps to back, shoulders, biceps, wrist and core, I’ve categorized exercises for each muscle group. Hold for 20 seconds both side twice. So, let’s get started. Directions. Steps: Stand straight with your feet not exceeding the hip-width distance apart and hold one dumbbell in each hand. Try to perform three sets of 8-12 repetitions each. The other variations of dumbbell flying you like to perform: Step 1: Place a dumbbell on the floor close at the end of a flat bench (your head side). Jump to the right section below. Step 1: Grab one dumbbell in each hand with an overhand grip and stand straight in the hip-width stance. This is quite an effective workout for the back. A Complete Guide To the HIIT Lower Body Workout, Resistance Band Chest Workout: How to, Exercises, Benefits, The Best Intermittent Fasting Books For 2020-21, 5 Day dumbbell workout Split (Complete Guide). Dumbbell Workout for Beginners Homepage Description The following dumbbell workout has been designed for beginners and intermediates. That’s one rep. Repeat the second step for the desired number of repetitions. Recommended: Three sets of 8-10 reps each. Hold for a second then use your left feet to stand straight. Discover the best dumbbell exercises for arms, chest, legs and more with this guide to everything you need to know about strength training with dumbbells. Step 1: Grab a pair of dumbbells, stand tall in the shoulder-width stance, and hold your arms straight overhead with your palms facing each other. Training with dumbbells is a great way to introduce your body to resisted strength training without subjecting it to some of the physical stress associated with more fundamental strength generating exercises such as the barbell squat or deadlift. You've done a simple dumbbell workout for beginners. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. Do two or three sets of 10 reps each. For each exercise, Velazquez said to complete 10 to 15 reps. Then raise your arms toward the ceiling vertically to make “Y” shape with your torso and then lower it down in the starting position. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. How to Perform Beginner’s Dumbbell Exercises For Chest 1. On to the next one… The Muscle Building Dumbbell Workout Routine. Perform as many reps as you want or until you feel pain in the quads and hamstrings. According to trainers, there are a number of benefits associated with dumbbell leg workouts. Want to move fast? Step 1: Grab two dumbbells in your hand (one in each hand) stand straight in the shoulder-width stance; and hold the dumbbells on your shoulders (at the sides of your neck). It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.. Step 1: Pick one dumbbell in each hand with a neutral grip and stand straight in the hip-width stance. Dumbbell gives you the option to perform several exercises as well as it allows you to change or modify any exercise according to your need. Step 2: Curls your arms as require and then lower them in the starting position. Step 2: Now, raise your right arm overhead until it is extended completely, squeeze your muscle at the top, and then slowly lower it down in the starting position to complete one rep. Repeat for the desired number of reps and sets. Good for: toning the arm, building … The following workout is designed for those who only have access to a set of dumbbells. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. On day 8 follow day 2 routine and continuously follow the day to day exercises and routine. They can be done in your living room or backyard. Perform as many repetitions as you can. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. 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