A post shared by Men's Health UK (@menshealthuk). Hips should be below the bench and your legs bent with your feet firmly on the floor. So we can very appropriately call it as Close-Grip Bench Press with Dumbbell. Using dumbbells can be a great way to workout at home or at the gym. Bending only at the elbows, lower the weights until they nearly touch your shoulders, keeping the rest of your body tight in the starting position. Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today. How: Place one hand on either side of a dumbbell and let it hang between your legs. A weight in each hands allows for a greater stretch at the bottom of the lift, building a bigger chest. Do 3 to 4 sets. Why: It’s a sure fire way to maximise your gluteus maximus, the major muscle responsible for extending, rotating and adducting and abducting from the hip joint. Swole-Tel (Four-Part Dumbbell Workout) This is a four-part dumbbell workout that lasts a total of twelve minutes, with each part lasting just three minutes. Use the heel of your right foot to push your upper body back to the starting position. “Squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible,” says Frost. If you want to train your arms and really make those triceps pop, try the following triceps workout with dumbbells to see what you’ve been missing. In other words, it’ll give you the momentum your body transformation workout needs. Available on orders $70 to $2000 Learn More. Muscles worked: Glutes, calves, quads, biceps. Rotate back to center while also squeezing your core to perform a sit-up, keeping your arms straight and brining the weight overhead. Do 3 to 4 sets. Repeat this movement, then swap sides. 1. (ii) Now, without moving your upper arms, lift the dumbbells until your arms are fully extended. All you need to pack on muscle is a simple pair of dumbbells. Do 3 to 4 sets. How: Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Dumbbell training helps build core strength and stability. The palm of the hands should be facing up towards the ceiling. How: Stand with dumbbells at your side and palms facing your body. Sit back into a squat, then drive back up and repeat. On a workout bench (or chair if don’t have one) support your weight on one knee and hand. Muscles worked: Biceps, brachialis, and forearms. Because you can work just about every part of the body with a simple pair of You may be able to find the same content in another format, or you may be able to find more information, at their web site. Remember to keep your head up. Why: "This move is one-stop shopping for your abs," says Samuel. Getting a good home dumbbell workout plan is a great way to do some at home workouts to build muscle. Focusing on one arm at a time creates a large neural drive, which engages the nervous system to recruit more muscle fibres. You don’t need to use a cable machine or other equipment at all. The author says: “For me age is just a number!”. “Goblet squats are perfect for any level,” says Frost. This best home dumbbell workout will build muscle and get you fit fast. Repeat on the opposite side. Typically, people do bench press for chest, but Close-Grip Dumbbell Press is also efficient to build the triceps. (iii) After a brief pause, while keeping the elbows in and the upper arms stationary, use the triceps to bring the dumbbells back up to the starting position. A great set of dumbbells for those who don't fancy splurging serious cash, this dumbbell set ranges from 1.1kg to 4.5kg, making them ideal for beginners or those more experienced alike. if you want to get bigger biceps then it means you want to build ‘Mass’. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Press back up, straightening only at the elbows. Watch this demo video to learn how to do Lying Two Dumbbells Tricep Extension exercise perfectly: It is one of my favorites, but it is not easy to perform correctly. Muscles worked: Delts, triceps, traps, upper chest. And not only that, it'll hone in on your deltoids to create some T-shirt-filling boulder shoulders, too. Why: With proper form this swing will not only recruit muscles within your posterior chain but it will also build your grip strength, co-ordination, lower back muscles, quadriceps and shoulders. Dumbbells can be used for a variety of exercises. With your palm facing inward and your upper arm parallel to your body, extend your elbow to lift the dumbbell behind you until your arm is straight. :) 8. Repeat on the other side. (ii) Keeping your upper arms close to your head with elbows in and at a 90 – degree angle to the floor, lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps. Here are the tips that will help you to achieve this objective: (i) Warm up and stretch before and after your workout routine to avoid injuries. (v) Dumbbell exercises call for more power and focusing in order to keep movement and your balance. An actual full body dumbbell workout where the entire body gets trained each and every workout. Why: Rotator cuff, shoulder impingement and tears are common issues from overuse exercises, but not if you use the scaption. Yes, you can build big impressive tricep muscles just by doing body weight tricep workout such as dips and diamond pushups and dumbbells tricep exercises. You should move only your forearms. All you need are some PVC scrap tubes and caps, sandpaper, glue, and wet sand. Your feet should be about shoulder width apart. Stop by your local hardware or home improvement store. Muscles worked: Pecs, shoulders, triceps, forearms, lats, traps and rhomboids. All the protein you need to build all-new muscle, Drop body fat without cutting back on flavour. Why: A staple of leg day, calf raises will build you bigger calves, as well strengthening your ankle stability and mobility. Dumbbell Workouts … It doesn’t matter with this move. This is my third post on “Home Gym With Only two Equipment”. (ii) Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. Slowly straighten your legs to stand. Note: Your upper arm shouldn’t move throughout this exercise and only the forearms should move. Also, if you suffer from elbow problems this exercise can be too harsh on your elbows, so in that case avoid doing this exercise. (i) Begin with a dumbbell in each hand and your palms facing your torso. How: Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. With dumbbells, you can imitate the close grip barbell bench press. Yes, contrary to the popular belief, the tricep—not the bicep—is primarily responsible for adding serious size to your arms. (i) To begin, stand up with a dumbbell held by both hands. And if you want to take this move further? All you need is a set of dumbbells. Why: Are you a nervous newbie or a long-time hard gainer? Flex at the hip and then bend your knees and go all the way down as if sitting in a chair until your thighs are parallel with the floor. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Burn fat and build muscle with this 30 minute home workout. You’re doing these four things in this one move.". Thank you for everyone who helps. Add to wishlist. Keeping your arms straight, shift your upper arms back slightly. Lean your torso forward if you feel that your heels are unstable on the ground. (ii) Do not use too heavy dumbbells. Hold the dumbbell in the other hand. Exhale as you press the dumbbells up, ending … Full Body Dumbbell Workout Details. Dumbbells are ideal for all fitness workouts, either at home, the gym, outside at your local boot camp or exercise workout class. Muscles worked: Glutes and hamstrings, abs, quadriceps, and shoulders. (iii) You can easily pick the amount of weight that allows you to perform the moves, comfortably and correctly. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. April … From dumbbell rows to dumbbell flys, this truly is the best full body dumbell workout. (iii) Return back to the starting position by using the triceps to raise the dumbbell. That's why we've created this quick, calorie-burning, total-body 15-minute dumbbell workout. Place the balls of your feet on an exercise step or weight plate with your heels touching the floor. Return under control to the start position and repeat on the other side. Muscles worked: upper back, shoulders, triceps and biceps, forearms, abs, glutes, hamstrings, quadriceps, adductors, abductors and calf muscles. How: Stand with feet set wider than shoulder-width and hold a Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. We earn a commission for products purchased through some links in this article. 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