With all the training tools at your disposal, none are as easy to use or as convenient as dumbbells. You can assemble a home gym set-up with just a couple of adjustable dumbbells and an adjustable bench, and get a perfectly good workout without fighting the crowds at the gym — or plunking down several hundred dollars for a membership. Dumbbells have some unique traits that other kinds of weight-training equipment don’t offer, so compiling an all-dumbbell workout is not only a great challenge for beginning lifters but also a solid go-to change of pace for more advanced trainees.
This month we show you how to do a complete upper-body workout with nothing more than a pair of dumbbells and an adjustable bench. When choosing exercises for larger muscle groups such as chest, back and shoulders, it’s important to select multijoint or compound moves. These engage more than a single pair of joints and thus recruit more muscle tissue. You can also move more weight than with single-joint movements, which is necessary if your goal is to build big muscles.
Military Press.
Sitting on a chair or exercise bench, with your feet firmly on the floor, grasp a pair of dumbbells with your palms facing in. Slowly raise the weights to shoulder height, rotating your palms forward as you go up. This is your starting position. Now press the weights straight above your head, stopping before you lock your elbows. At the top of the movement, the weights should be shoulder-width apart. Lower the weights to shoulder height. Do 8 to 12 repetitions.
Hammer Curl
Here is another bicep strengthening exercise to include in your upper body dumbbell workout.
Because you are holding the dumbbells a different way, it will work different parts of your biceps.
*Grab one dumbbell in each hand along the sides of your body, palms facing your body.
*Raise both dumbbells by curling your elbows and lower them down after a short pause.
*Keep your upper arms still throughout.
Because you are holding the dumbbells a different way, it will work different parts of your biceps.
*Grab one dumbbell in each hand along the sides of your body, palms facing your body.
*Raise both dumbbells by curling your elbows and lower them down after a short pause.
*Keep your upper arms still throughout.
Dumbbell Shrug
The range of motion here is only a few inches. The up-and-down movement should be fluid and controlled, not explosive. Because you’re using dumbbells, the neutral (palms-in) grip helps keep your arms and shoulders in the most comfortable and safest position possible.
*Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
*Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause.
*Keep your arms extended throughout.
*Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
*Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause.
*Keep your arms extended throughout.
Tricep Curl
Here is another exercise to add to your upper body dumbbell workout that strengthens the tricep muscle.
This exercise will work your triceps slightly different than the above exercise. I would recommend you don’t do both tricep moves back to back. Instead, put another move inbetween to give your triceps a bit of rest first.
*put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
*Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
*Keep your upper arm still throughout.
This exercise will work your triceps slightly different than the above exercise. I would recommend you don’t do both tricep moves back to back. Instead, put another move inbetween to give your triceps a bit of rest first.
*put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
*Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
*Keep your upper arm still throughout.
Dumbbell Wrist Curl
The wrist curl goes last, and that’s no accident. If you hit your forearms too early in your workout, they’ll fatigue and prevent you from maintaining a good grip when training larger muscles like the back and biceps. This puts those bodyparts at a disadvantage because they rely on the forearms to be fresh.
Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.
Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
Keep your arms still throughout.
Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.
Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
Keep your arms still throughout.
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