Perform the following steps: Stand upright and hold a dumbbell in each hand Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart How Hold a dumbbell in each hand with palms facing each other. How: Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. Once again, try and remain controlled throughout the movement. Throughout this movement, make sure you keep your back straight and your upper body controlled. In other words, it’ll give you the momentum your body transformation workout needs. Since these dumbbell moves are pretty varied, try picking three or four that you like to string together into a circuit for a simple dumbbell ab workout. But are you performing the best dumbbell exercises and workouts? “Squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible,” says Frost. How: Start by positioning yourself in the decline bench, gripping a light weight with both hands. "Among the things your core does for you: It braces your torso, flexes your spine, rotates your torso, and fights rotation of your torso (anti-rotation). Muscles worked: Pecs, shoulders, triceps, forearms, lats, traps and rhomboids. Do the following and expect strong glutes in return: Come on baby, let’s do the Russian twist! Sets: 3 For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. Lift the dumbbell directly above your head, then lower it back down and repeat. As classic free weights, dumbbells are typically used for joint-isolation exercises. How: Lie on a flat bench holding two dumbbells over your chest with an overhand grip. By Men's Health. Why: If you want to look like an Olympian then you’ve got to train like one. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. Simple, easy and highly effective for a good pump. Make sure you have plenty of room and prepare to work plenty of muscle groups (legs, glutes, etc). Raise your shoulder blades off the ground. It can help you to build strength, speed, and explosive power, which can help with your other exercises. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. Use the heel of your right foot to push your upper body back to the starting position. Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. Lower and repeat. Perform the following steps: Reps: 8-12 per set However, this comes with the condition that the bicep muscle must be worked to fatigue. The dumbbell shoulder press is performed by raising your two hands at the same time or by pushing one hand up while lowering the other (alternating). Dumbbell Deadlift How to do it: Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. Another great movement that targets your deltoids, the lateral raise has been a favourite amongst bodybuilders since the dawn of the sport. Scientists working at Iowa State University reported, Most of these traditional kettlebell moves can be replicated, This 15-Minute Arm Workout Builds Muscle Fast, 16 of the Best Tricep Exercises to Build Muscle, 27 Best Exercises for Beginners to Try at Home. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. It can be performed as a complete workout program for up to 8 weeks. Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. If you want to go harder, increase the height of your dumbbells instead of increasing the rep count. Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. You’re doing these four things in this one move.". And if you want to take this move further? By squeezing really tightly at the top, you help build an area that controlls stability and overal strength. Let’s find out. Just remember that it’s better to start with lighter weights and work your way up than it is to start with heavier weights and work your way to the hospital. This content is imported from {embed-name}. Sets: 3 Rest: 90-120 seconds between each set. Hold the weight straight out from your chest, keeping your arms as straight as possible. 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