Maybe this is the right workout for you. This routine earned the actor the body of a Greek god. Bend your knees, leaning slightly forward, and lower yourself down about 6 inches into a quarter squat. Form tip: Keep palms facing forward, rather than facing each other, to better work your chest muscles. Once you can easily achieve 12 reps, bump up your weight. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises … Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. 5.7K Shares View On One Page (To supplement your upper body strength, try one of these effective dance workouts.). Explosively—with as much force as possible—stand back up and press the dumbbells over your head until your arms are fully extended, keeping your palms facing in. Stand with your feet about hip-width apart. A three-day dumbbell workout schedule is an appropriate lifting frequency for building strength or size in your upper-body muscles. Your palms should remain facing forward. Each side of body is forced to perform equally. You should feel a nice stretch in your chest and still be able to see your knuckles and thumbs. Flat dumbbell bench press For this classic upper body exercise, lie on your back on a flat bench with your feet firmly on the floor and your arms extended over your chest, holding a dumbbell in each hand. Make a “diamond” out of your hands, with one hand on top of the other, and place the head of a dumbbell between your hands. Tone, sculpt, and build the arms, chest, back, and shoulders!SHOP MY COOKBOOKS! Your palms should face forward. What it does: Strengthens the muscles in your chest, the front of your shoulders, and the back of your arms. What it does: Strengthens the muscles in the front of your shoulders and the back of your arms, while building total-body power and explosiveness. This move works your full arms. What it does: Strengthens the muscles in your chest and shoulders. Lateral Shoulder Dumbbell … Hold this position for one second, then slowly return to start position. So grab a few DBs and get to work. Let your left arm hang by your side. Form tip: If you find this exercise causes any shoulder discomfort, bring your elbows in and allow your palms to face each other. What it does: Strengthens the muscles in the front of your shoulders and the back of your arms while building total-body power and explosiveness. Hold a dumbbell in each hand and let your arms hang straight down with your palms facing each other. Raise your arms out to the sides to shoulder level, creating a cross with your body. Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell in each hand at your sides with the palms facing forward. You will really … Looking to add muscle mass? Take a full second to check your form before repeating for 8-12 reps, and then switch to the left side. It’s a classic upper body strengthening exercise that works several muscles at once, including your pectorals (chest), triceps, and deltoids (shoulders). To do this exercise: Lie on the floor … Keeping your palms facing forward and your elbows soft, slowly lower the dumbbells down in an arching motion until you feel a gentle stretch in your chest muscles. Pause in the overhead position for a full second before lowering the dumbbell slowly back down to shoulder level. Sit on a bench with the back pad angled to a completely upright position at 90 degrees, with your feet planted firmly on the floor. Stand with your feet about shoulder-width apart while holding a dumbbell in each hand, palms facing in toward your thighs. Using the upper-back muscles, slowly raise the dumbbells out to your sides until your arms are parallel to the floor. Form tip: Be careful that you're not using momentum to raise dumbbells up to the sides. Form tip: Start with a light dumbbell weight on this exercise to ensure you're not straining your shoulders. If it helps your balance, you can put your left arm out to your side. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Dumbbell Pec Fly Pec flys are a great way to hit the centre of your chest. Form tip: Make sure you keep pushing the dumbbells together during both the lowering and lifting phases, as this increases the demand on the target muscles. Arms should be out to the sides like a field goal, with elbows at 90-degree angles and a dumbbell in each hand. Stand with your feet slightly wider than shoulder-width apart. Complete 8-12 reps with the left arm before switching sides. Lie down flat on a bench or on the floor with a dumbbell in each hand, resting on your tighs. 9 exercises. Note: Lifting Tempo is the phrase used to describe how fast you lower, lift, … Pause for a full second in the overhead position before lowering the dumbbells back down to the starting position. With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. 4 sets x 6 to 10 reps. Do seated overhead presses to isolate the three delt heads. This movement primarily targets the pectoral or chest muscles. What it does: This upper body exercise strengthens the muscles in the sides of your shoulders and upper back. Form tip: Do not rotate your torso during the lifting phase of this exercise; if you cannot keep your back and core still, lower your weight. So grab a few DBs and get to work. Hold a dumbbell in your left hand and let your arm hang straight down. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Push your hips back and bend over until your upper body is parallel to the floor, with your arms hanging straight down, palms facing each other and elbows straight. Form tip: Don’t lower the dumbbells too deep, or you’ll risk injuring your shoulders. I typically recommend 8-12 per set, 3-4 sets with a 60-90 second rest in between. Form tip: Make sure your chest stays flat and secure against the bench, and ensure that you're not straining your back. Hold a dumbbell in each hand at shoulder level with your elbows out and your palms facing forward. Repeat for 8-12 reps. Set an incline bench to about a 45-degree angle and lie face-down with your head and upper chest hanging off the end of the bench. Pause briefly at the top before repeating for 8-12 reps. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a forth number used it will be the peak contraction (squeeze) portion. Your palms should face forward. If exercise machines and barbells are not an option, there’s still an exceptional way to get in a solid, upper-body, muscle-building workout. What it does: This upper body exercise strengthens the muscles in the front of your shoulders, the back of your arms, and your hips and thighs, while building total-body power and explosiveness. Upper Body Workout. Extend your arms straight up and over your chest again, pressing back up to the starting position. Thanks to an array of highly effective, targeted moves that can be performed pretty much anywhere, DBs offer a host of exceptional ways to strengthen and build most every muscle throughout your body. Pause in the overhead position for a full second before lowering the dumbbells slowly back down to shoulder level. Draw your left shoulder blade toward the middle of your back as you simultaneously bend your elbow and row the weight to your rib cage. Bend your knees and lower yourself down about 6 inches into a quarter squat. Once you reach this position, immediately raise the dumbbell back to the starting position, and repeat for 8-12 reps. Build your upper body strength One of the things gyms don't want you to know is that building upper body strength doesn't require tons of equipment or a fancy membership. Keep your elbows straight and palms facing in. Your information has been successfully processed! Don’t think you can get an effective workout using just a couple of dumbbells? Slowly bend your arms to lower the dumbbells … Start workout Cancel workout. Pushing the dumbbells together, slowly bend your arms to lower the dumbbells down just to the middle of your chest. Lie on your back on a flat bench with your feet firmly on the floor and your arms extended over your chest, holding a dumbbell in each hand. Work on strengthening your abs with this six-week workout plan. Resistance bands are also a great way to build explosiveness. What it does: Strengthens the muscles in your upper back and the front of your arms. For all of these moves, it depends on how heavy your weight is. Pack Muscle on Your Arms, Chest, Back, Shoulders and Abs at Home with This 300-rep Dumbbell Workout You only need a set of dumbbells to hit your entire upper body By Daniel Davies Thank you for signing up. Press the dumbbells upward until they are directly overhead and your arms are fully extended. Think again. Hold a dumbbell or barbell, palms up, and lean forwards so your forearms rest on your thighs and wrists hang over your knees. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. The best part? It takes just 20 minutes. It … If you want to focus your attention on torching calories for fat loss, then perform all of the exercises of a workout … For this classic upper body exercise, lie on your back on a flat bench with your feet firmly on the floor and your arms extended over your chest, holding a dumbbell in each hand. Form tip: Keep your core tight, and do not allow the weight of the dumbbell to bend you laterally to the side. Upper-Body Dumbbell Exercises You Just Need 2 Dumbbells and These 30 Upper-Body Exercises to Get Strong, Sculpted Arms. (Stuck in a fitness rut? Take a full second to check your form before repeating for 8-12 reps. All you need is a pair of dumbbells for most of these exercises that strengthen your chest, back, shoulders, and arms. Lift hips toward the ceiling, keeping core engaged. Think about hugging a large barrel or beach ball sitting on your chest during the lifting phase. A well-rounded workout includes exercises to strengthen and tone the upper body. When it comes to building that perfect beach body, you can either spend hours on end in the gym — or you can follow this 12-minute dumbbell routine from MMA conditioning coach and master metabolic trainer Funk Roberts.. With this routine, demonstrated by Roberts during an Instagram Live takeover on the Muscle & … Take a full second to check your form before repeating for 8-12 reps. Auto-advance Start exercises automatically after a 5-second delay. Form tip: You may have heard that in a full squat, the back of your thighs should touch your calves, but this often causes too much pressure on the knees. Use a conservative weight in order to keep the movement slow and controlled. Maintaining upper body strength allows you to perform daily tasks with ease and to minimize muscle … This drop-set dumbbell workout will strengthen your biceps, triceps and shoulders in just 20 minutes — all you need is a heavy and lighter set of weights. Bend from the waist and plant your right hand on the bench. For the triceps kickback, a movement that targets the often over-look back of … Repeat for 8-12 reps. 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The shoulder press works the anterior and middle fibers of the deltoid and the triceps. In addition to their convenience of use, some other advantages of training with dumbbells include: With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. Or maybe you just want to switch things up and try something totally different. All you need is … What it does: Strengthens the muscles in your upper back and rear shoulders. Each of those muscle groups has a compound exercise and an isolation exercise. Raise your arms above your chest with the dumbbell hanging down from above. Pause for a full second in this position. Lie on your back on an incline bench set to 45 degrees with your feet firmly on the floor and your arms extended over your chest, holding a dumbbell in each hand. Visit: https://www.heatherrobertson.com Today we are focusing on building strength in the upper body! The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. May 27, 2020 by Jenny Sugar. Your palms should face forward. Your back should be flat, and your neck should form a straight line with your back. Like us on Facebook to see similar stories, Spirit of Christmas still alive as hundreds of Canadians give the gift of giving, China turns off the lights in 'Christmas town' as officials race to meet energy targets, Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article, 7 Reasons Canadians Are Switching To This Meal Kit, Cancelled & Renewed TV Shows: Effective Immediately, See Everything in A New Way with This Mini Scope, Resistance bands are also a great way to build explosiveness. Repeat for 8-12 reps. A 20-Minute Upper-Body Drop-Set Dumbbell Workout | Livestrong.com Don’t force it; just go as low as you comfortably can and make sure your knees don't extend past your toes (you should be able to see your toes). What it does: Strengthens the muscles in the front of your shoulders and the back of your arms. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. Work one arm rows with each arm to work the lower lats. Upper Body Workouts Here is a quick workout that will consist of one chest exercise, one back exercise, two shoulder exercises, one bicep exercise and one tricep exercise. Extend your arms to lower the dumbbells back down to the starting position, and repeat for 8-12 reps. 9 Upper Body Exercises For Your Next Workout. The dumbbell shoulder press is a fundamental exercise to work the muscles of the shoulders. Keeping your arms straight, slowly lower the dumbbell back behind your head until you feel a comfortable stretch in your rib cage. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Upper Body Dumbbell Workout For Beginners. You should feel a nice stretch in your chest and still be able to see your knuckles and thumbs in the bottom position. One of the things gyms don't want you to know is that building upper body strength doesn't require tons of equipment or a fancy membership. Complete flat bench dumbbells presses to work the pecs. Upper Body Dumbbell Workout | 8 Dumbbell Exercises to Target All Upper Body Muscles You can gain a moderate amount of strength from this style of training, but the main aim is to increase muscle size — … Lie on your back on a flat bench with your feet pressed firmly into the floor. Form tip: To engage your core and protect your lower back, push your lower back into the bench during the lowering phase of the exercise. Explosively—with as much force as possible—push your hips forward, straighten your legs, and raise the dumbbells in front of you until they are completely over your head. Explosively—with as much force as possible—press the dumbbells overhead by extending your arms, pushing your feet down into the floor, pushing your hips forward, and straightening your legs. The dumbbell chest press is a great exercise to build upper body strength. Plus, you can do them from the comfort of your own home — all you need for this upper-body dumbbell workout are dumbbells … With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Building total-body power and explosiveness be other reasons for your shoulder pain as.! Extend your arms above your chest with the right plan and the triceps the centre of arms... 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