Dumbbell Exercises

From all the training tools that are available, there are not as easy to use and available as dumbbells. Even with the purchase of several dumbbells and adjustable benches, you can create a temporary home gym. You can do a great workout at home without having to ride into a crowded gym or skip training because you do not have time. Dumbbell exercises offer what other training tools can not provide. The training program based solely on the use of dumbbells is therefore not only a challenge for all beginner bodybuilders, but can also be of benefit to those of you who are more advanced. Your muscles will be shocked by another type of training and you will be able to build a piece of extra muscle.

In this article, we’ll look at how to handle the upper body workout when you have nothing but a dumbbell and an adjustable bench. When choosing the exercises on larger muscles such as chest, back, shoulders, it is important to choose mainly basic exercises. These are those that move from multiple joints at the same time, so that more muscle is involved. If your goal is to build muscle, then you will of course have a higher weight to do exercises.

Benefits Of The Dumbbell Exercises – Necessary Balance

The use of dumbbells automatically forces each muscle to work synergistically with those around. The more muscles engage in the exercise, the more work you take and you will be able to handle a higher load. But keep your muscles warm before exercise to reduce the risk of injury.

Perfect Symmetry

Since both arms work independently, you almost instantly reveal all the differences in the strength of the right and left halves of the body. Be prepared to solve these shortcomings, but you will achieve a quality and symmetrical development of the character.

Lower Range Of Movement

When lifting a large barbell, you simply drag it up, its path is essentially given. But with dumbbells it’s not that simple. You have more freedom in the range of movement and you can also exercise in a longer range of motion, which contributes to better muscle development. EXAMPLE OF THE UPPER HALF BODY DUMBBELL EXCERCISE * not included warm-up series, do as many as you need, but never exhausted ** select load to be exhausted at a given number of repetitions

Straight bench dumbbell pressures

This basic chest exercise demonstrates muscle building. Relatively quickly, you will be able to detect any differences between the strength of the left and right chest. You can train with dumbbells in a longer range of motion than with a big stick – you are limited by the fact that the dumbbell has hit the chest. Lie on the bench, keep your feet flat on the floor, and take the dumbbell in each hand. Hold the single-shoulders at shoulder level. Then push the force up and towards you, the movement ends when the dumbbells are just a few centimeters apart. Then slowly return to the starting position. ! TIP – do not allow the barbells in the upper phase to touch, as this would release the tension and you would always be in that position for a moment to rest.

Headbands with sitting head

You are not limited by long barbells, so you can push your elbows back and forth from your body. This increases to a greater extent the middle deltas, ie. the head, which makes the muscles look bigger and the shoulders wider. On the contrary, the elbows are pushed forward, making the front deltas more difficult, not the middle. Set the bench so that you rest your back perfectly, hold the dumbbell in each hand and hold the dumbbells over your head so that your palms face forward. Push the dumbbells by force with an arc-shaped motion above the head, but do not touch the upper phase. Then slowly and control it down. ! TIP – Move down does not end when the arms are bent at the right angle, instead how to build muscle place the dumbbells down so that the elbows point toward the floor and the dumbbells are at the shoulder level. It’s so safer for your shoulder joints, and you engage more muscle fibers, because you can do exercise over a larger range of motion.

Lift arms with dumbbells

The range of motion is only a few centimeters away. Moving up and down should be smooth and controlled, not explosive. As you exercise with dumbbells in the neutral grip (palms pointing to the body), hold your arms and shoulders in the safest position that should be comfortable at the same time. Stand upright and hold each hand on your dumbbell so that your palms are directed toward the body. Keep your chest turned off and your stomach stiffened, lift your shoulders up to the ceiling, and simultaneously load the trapezius muscles. Then slowly go back and try to keep your shoulders as far as possible. ! TIP – avoid moving your shoulders forward and backward – you will not get better trapezium muscles, on the contrary you can overload the sensitive shoulder rotators. Move the movement strictly vertically.

Alternating Stroke Strokes Unlike high stroke strokes, alternating strokes allow you to perform so-called supination in the upper phase of each repeat. Start with your palm in the neutral position (towards the body), then slowly wring your wrist so that it is pointing upwards in the upper position. Thanks to this tiny motion, you get better contraction to support muscle growth. Stand upright, hold the dumbbell in each hand and keep your chest turned off and your elbows on the body, then lift one dumbbell up to your shoulder while simultaneously wrenching your wrists. In the upper phase, strongly biceps. Then go back to the starting position and repeat the exercise on the other hand. ! TIP – All possible mistakes in this exercise are the most common when you try to lift the barbell as high as possible, thus getting the elbows out of the body. This will then engage the front deltas and reduce the isolation of the biceps. Always keep your elbows close to your body.

Single-handed stretch exercises

Each side’s work contributes specifically to improving muscle development. Because you can easily use the help of other parts of the body, you will engage more muscle fibers and you will be able to develop more strength than if you were training with both hands at the same time. Bend forward and rest with one knee on the bench, with the palm of your hand on the same side leaning back. The other leg is standing on the ground. In the free hand, take the dumbbell and hold it so that the arm is perpendicular to the ground.Then pull the dumbbell to the side, push the elbow as close as possible to the body. In the upper position, the elbow is directed backwards, the blades pulling together to achieve a strong contraction. Then put the dumbbell back in the same path. Repeat the prescribed number of reps and then move the arms. !TIP – A common mistake is to pull the dumbbell to the shoulder. The best way to move is to pull the dumbbell to the side.

Extension with one hand above your head

With your hand above your head, you are more likely to engage the largest and most dominant back arm muscle – the long head of triceps. And that’s true no matter what equipment you use – a pulley, a big dumbbell or dumbbell. On the bench sit upright and your feet rest on the floor. Hold a dumbbell in one hand and hold it in the extended hand over your head. Then bend your arm in the elbow and place the dumbbell behind your head until the elbow angle is 90 degrees.You should feel the stretching of triceps. Then lift the dumbbell back upwards and pay attention to strong contraction of the muscle. Repeat in the prescribed number of reps, then move the arms. ! TIP – Try the two-hand version, but keep your elbows hardened if you turn them to the sides, making triceps easier.

Folding forearm with dumbbell

In the training is listed to the end and not by accident. If you exhausted your forearm muscles very soon, it would prevent you from successfully performing exercises on the larger muscles, be it back or biceps. This would make the muscles more vulnerable, as the muscles of the forearm require, among other things, a successful load. Sit on the edge of the bench, lengthen your forearms to your thighs. In each hand, take the dumbbell, palm upwards and let the dumbbell roll slowly in the palms of your fingers. Simultaneously tilt your wrists down. Then return to the starting position and repeat the exercise. ! TIP – to train over a larger range of motion and achieve a more prominent muscle stretch and leave your thumb on the same side as the other fingers. This ensures that the muscles of the forearm are fully engaged.