Top 16 Dumbbell Exercises

Top 16 Dumbbell Exercises

If you are reading it now, then it is a good opportunity that you are educating yourself by reading many articles that will help you reach your goals. Most likely, you have seen hundreds of different ways to achieve the results you are looking for. The moment someone tells you your way is "the right way" or "the only way", run! The truth is that there are many ways to reach your goal. The real question is, what do you enjoy most, and you will get the fastest time?

I have been continuously training for almost 20 years. During those 20 years, I have done many types of training: weight training, karate, judo, sprinting, plyometrics, distance running, football drills, etc. When all is said and done, my favorite type of training has always been weight training. This karate The one thing I have seen in every dose is different, while every dumbbell is familiar. With this case being done, I am constantly lifting weights. Although I still sprinkle in different types of workouts, I build my training around my primary training interest. Can you share the same level of interest in weight training? Either way, the importance of weight training is indisputable!

Weight training will increase lean muscles, metabolism will increase, bone density will increase, sense of well-being will increase, the life force will increase, just a few advantages will be given to decrease fat. Will you agree that they are good? I'm pretty sure that you do! So what is one of the best ways to accomplish all of this at least in space? Again, as usual, there is a multitude of options. However, one of my favorites is wet training with a dumbbell.

Dumbbells provide an excellent form of resistance, take a little space, and can be used for many monstrous exercises. In fact, there are lots of potential exercises. What I want to do is break that huge number for the most effective people. Certainly, the changes are great, but let's cut down to the chase and make the scope a little less for faster and noticeable results. I was battling with the "number" of best practice with Dumbel but landed on Sixty. There are more and more possibilities of TONS in Training Representative, Set, Speed ​​, etc., but these 16 exercises are perfect for complete physical development in minimum space with minimum equipment.

You just need a dumble set, a dumbbell rack (to keep them organized) and an adjustable bench. There are so many possibilities, but the best people can provide you the following features and can use them:

- Workspace: 600 pounds.

- Workspace functionality: many settings (fall, flat, tilt, upright)

- Workspace future functionality: Different types of attachments are available to expand later

Dumbbell rack: Depending on the size of the dumbbell, it holds 6-8 sets of dumbbell

I have worked with many customers to get great results with this minimal configuration: Adjustable Benches / Dumbells.

Okay, the time to build the body that you always want with the top 16 blanket exercises. Although full-body activities are fine, with the following movements it is necessary to build and sculpture the body you want.

Chest

Let's start with carving chef chests of granite! The first two of the 16 exercises are for chest:

1. Dumbbell Bench Press. 

Exercise number one is a crowd enjoyable. It is a true classic and base compound movement to make a solid chest. With this tired and true movement, the chest is tilted, in which there are body shapes for decades. By using the multi-bench, you can also make many variations of this basic movement. A Distance bench press helps the chest to "shelf up", which brings out the sharp line of the chest. An inline variation helps in filling the upper chest. With these variations, this movement creates solid mass in the full chest.

2. Fly Dumbel Chest. 

This practice is great for giving extra emphasis on raising the chest. Lightweight is used for this compared to the press; However, inline and decline variations are also beneficial for full pointer development. The combination of the bench press, fly moves will be in the form of a magnificent chest with inline, flat and diversification variations.

Shoulders

One of the best ways to improve the V-shape of your body is to add width and shape to your shoulders. This makes arms look very impressive. The areas where shoulders shoulder should be unbelievable when you take the time to develop the delay as needed. Shoulders are so important in physical development that I dedicate 5 out of 16 exercises to them. So what are the best exercises for this development? These are the following:

3. Dumbbell Shoulder Press. 

This movement is a popular compound movement which connects the entire shoulder. Variations such as Arnold Press have a way to add some spices to the movement for additional results. However, you see it, a solid compound movement where you are lifting the serious weight is a great way to pack on lean mass. (Compound Movement: A lift in which there is speed in 2 or more joints. Example: active shoulder joint shoulders and elbows)

4. Dumbel subpart cry This practice is also a compound movement. You can move a lot of weight further and can attach large size muscles to the coarsened line. During this exercise, the hits are also Trap Muscles. It is being said that, look at the number 5.

5. Dumbel Shrubs. 

This is more of a trap-centric movement. You know how powerful a strong set of traps looks. The upright lines and Shrugs are the fastest way to get them. Traps are great, but you want to concentrate on a large amount of "shoulder cap". This is where 6 and 7 come in the game.

6. Dumbbell Front raises. 

With Front Rise, you can do them together or in one turn. Here's the key to them! This movement adds roundness and fullness towards the front of your shoulder. Although the front part of the shoulder needs to be worked, it is necessary to focus on the outer and the rear parts to develop a full shoulder. 7 and 7-A will help you

7. Dumbbell Side Picks. 

It is a basic movement that puts every possible thrust on the outer part of the shoulder. When done continuously and with intensity, you will see width and roundness in your shoulders. what does this mean? A better V-shape

7-A. Party diversity Just bend forward on the waist and drag the movement backward, such as the rear fly. This is the best way to separate the rear delta. This area SO OFTEN is neglected, but it really makes the shoulder final! (Instead of listing this diversity, why are not there 17 exercises to make this practice 8? As you ask?) Good question? moving on.

Back

Training chest and biceps can make an unbalanced physique and injure themselves. Working on balancing your body will provide a better look and strong body. So what do you do for your back?

8. Dumbbell Row Since the bench is for the press chest, the cry is in the back! Did you think that after having accepted SAT or ACT, did you do with those types of questions? Well, it's back! The issue is that Roe has tried and is true. It is one of the biggest exercises for the development of the back. Both single armor double arm rows are possible. You can make changes with the elbow inside or outside. You can adjust the position of your hand (the way your palms are facing) All these variations will keep the line interesting and will stimulate extreme muscle growth. Whatever you do, rowing is done for the size of your body!

Arms

9. Dumbbell Biceps Curl This is probably the most popular exercise among men. 

This is definitely true with the bench press. Anyway, it is good to bring out the peak of BSP. You can make standings or seating variations. You can do them in an alternating fashion or even in simplicity. However, if you decide to do them, you will increase your biceps size significantly if you do them twice a week with good form.

10. Hammer curl This is a version of Bicep Curl which allows you to gain more weight, which means more collective benefits. Apart from this, neglected in others involves Brachioradialis this exercise. What are you asking This is part of the front part. This exercise is very good for bicep mass and also adds size to the front part.

Although everyone likes training of biceps, it is triceps that makes most of the size in the upper arm! So let's come on trips.

11. Skull Crushers / Lying Trips Extensions. 

You can do many variations with one or two dumbbells. Adjusting the angle of the bench can also change the power curve of the movement. Whether you are using a flat bench with forest dumbbells or with two dumbbells, with a decline bench or another variation, this exercise has been associated with the old horseshoe triceps!

12. Triceps kickback. This movement is often done with one hand at a time, although you can do both at the same time. You will have to work hard to find a type of exercise which produces more irritation in the trips compared to the kickback. A commercial like the old denorex said, "Tingl tells me that it is working." Kick and start burning!

This is an explosion of the upper body, the result is! Want to take it to the next level? Can you naturally increase your testosterone and growth hormone level to the next level? How do you do that? You train your wheels with intensity! How do you do with this device combo?

Leg

13. Squats. 

Hold a dumbbell in each hand and sit, then stand up, and repeat! It's easy, it's easy. This compound foot movement with quadriceps, glutes and hamstring mass. This will naturally increase the growth of your testosterone and growth hormone level. The result is a more ripped body for head to toe! You can squat on diversity examples, depth, an open area without a bench, or on the bench. Here's the most important thing to do!

14. Lungs. 

For leg and glute development, this is a close competition between squats and lungs, which is the best. Both are great and worth doing in their foot workout. What I can tell you is that if I do not do one for a few weeks, when I bring it back to work then it explodes my legs. For that reason, I suggest lunges and squats. You can make changes such as standings, walking, forward, angle, etc. for the lungs.

15. Step-ups Here's a great exercise that takes your leg training to a new level! 

The correct step-up done can be the best glute developer. Men are not worried about shaping their glutes as women do. However, ask a woman and I bet she tells you, "We would love you!"

16. The calf raises. 

Raise a dumbbell or two and raise it Both single or double leg variety is excellent. Depending on the issues of balance, you can catch one or two dumbbells and work your way to bring down your bodyweight for a drop set.

So there you got it, got a whole body! Everyone worked with the minimum equipment at the minimum position. Now he...

Oh, wait, ABS ...

ABS

You may have noticed that there are no ABS specific exercises in this list. The reason is that your abs get a lot of work through all the other exercises in this list. By doing all other exercise and eating clean, that 6-pack will be brought out! Start in the Abyss Kitchen, not just in the gym. Not happy with that explanation? Fine! Drop on the floor and do some crunches, some feet lift or work with some wooden dumbbells! Problem solved!

Okay, now you have it! These exercises done regularly with intensity will give you results. Do you have the initiative to start? More importantly, do you have to follow up with it? Most importantly, do you have the Cajones to bring intensity to each and every workout for serious results? !! I believe that you do ... prove me right!