Curl the weight up and slowly lower them back down. Step forward about 2 feet with one foot and bend knee to about 90 degrees. Sit upright on bench with dumbbells over head. Upper body should be parallel to floor. Slowly lower the weight and repeat for desired number of reps before switching arms. Push off with front foot to return to starting position. Remember, take deep breaths for this exercise. Sit on the edge of the bench, feet flat on the floor about 12 inches apart. 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 Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides. 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. After desired number of reps repeat for other arm. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs. Subscribe to our newsletter to receive regular updates, Parkour: The Ultimate Guide For Beginners, 50 Best Bodyweight Exercises For Every Part Of The Body (+5 Bodyweight Workout Routines), Dumbell Exercises for Every Major Muscle Group. Bend lower back and knees to lower the weights down your legs. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. Lie flat on bench. Repeat with the other arm. When arms are at 90 degrees, press the dumbbells back up and repeat. Grab one dumbbell from the rack. There are literally an unlimited number of routines you can put together with just a handful of these exercises. Upper body should be parallel to ground. Holding dumbbell in one hand at side, place other hand on top of bench for support. Place one knee and hand on bench. For coaches – a complete resource for conditioning athletes of all ages. Stand upright next to bench. Working your glutes, arms, chest and back, these four fundamental dumbbell exercises focus on targeting major muscle groups. Grab a pair of dumbbells … Here's proper form for the dumbbell lateral raise. The first step is to determine an outcome – general fitness, increased muscle mass, strength endurance, improved athletic performance for example. Extend arm back to starting position. Hold two dumbbells and let arms hang down. Bend over so chest is almost resting on thighs. Holding dumbbell in one hand at side, place other hand on top of bench for support. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance. Holding dumbbells at sides, stand upright with your feet shoulder width apart. Slowly lower dumbbell to start position and repeat. Stand upright, feet shoulder width apart, knees slightly bent. Rest dumbells on thighs while keeping hold of them. Adjust bench to an incline of 30 to 45 degrees. With the seated curl, you start with your palms inward and as you curl the weight up, turn your palms inward. 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. Stand up on tip toe using free hand to balance yourself. Clasp elbow with free hand for support. Take one end of the dumbbell in both of your hands. Do not to push yourself up with your hand. Sit on edge of bench, feet flat on the floor. Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. Re-adjust your grip until both hands are gripping the top end of the dumbbell (See the image above). Lower dumbbells to chest in a controlled manner. Do not roll shoulders backwards as you shrug up. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart. The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly.

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