How to: Stand about two feet in front of a bench; … Step Up (20 each side) Begin by stepping one foot up onto the bench and tightening your core. This workout … Keep a small bend in your elbows as you hop. Sets: 2-3 $239.94 $204.98. Maximise the potential of free weights with this classic muscle-building exercise, which works the back and shoulders. Alternate between workout A exercises, rest day, workout B exercises, rest day, and repeat. Some of the best dumbbells you can now buy for the homefront are the Bowflex Selecttech, York Fitness Cast Iron Spinlock Set, Men's Health Adjustable Dumbbells, and Wolverson Fitness Rubber Hex, to name a few. Rest: 90-120 seconds between each set. Let’s say your bench-pressing. Try to keep your arms locked in tight to your body throughout the movmement, as this will better target the triceps and help you to avoid injury. Adjustable Weight Bench Incline Decline Foldable Full Body Workout … Mix up your strength training with a routine that blends bodyweight movements and powerful plyometric exercises. The beauty of dumbbells is that they yield tangible results out of simple routines. Complete these exercises in a circuit format, three to four times, resting for one minute between each round. Switch sides, moving opposite leg and arm. This workout is designed around a bench. It’s important to have strong shoulders and this popular dumbbell exercise abides. 30-Minute Full-Body … These commercial grade dumbbells have rubber-coated ends for durability and protection. That joke might be a little before your time, but all the Chubby Checker fans out there will love it. Keeping one arm straight, lower the other dumbbell, … © 2020 Man of Many Pty Ltd – Sydney, Australia, 16 Best Calf Exercises to Beef up Those Chicken Legs, Goovis Lite is a Personal 3D Cinema For Your Face, Ducati 2021 Monster is Lighter and More Powerful than Ever, Todd Snyder's $180 Timex Q is an Affordable Classic, Lunaz Electrifies the Classic Range Rover with a $300,000 Upgrade, Moncler's S/S 1952 Collection is More than Just Retro Revivals, Here's to a New Year and a New You in 2021, Buff Dudes Reveal the Worst Beginner Gym Mistakes and How to Avoid Them, 18 Fitness Products to Smash Your New Year's Resolutions, The Best Abs Workout: 11 Must-Do Ab Exercises You Can Do at Home, How to Deadlift: The Definitive Guide to Perfect Form, Lie back on a bench and hold a dumbbell in each hand, Keep each arm bent to the side of each shoulder, palms facing upward, Extend your elbows as you press the weights above your chest, Keep going until your arms are straight above your chest, but don’t touch the weights to one another, Bring the weights back down just past shoulder level, Stand upright and hold a dumbbell in each hand, Keep your elbows close to the torso and your palms facing outward, Don’t move your upper arms as you curl the weights upward to shoulder level, Contract your biceps and exhale as you go, Stand upright holding a pair of dumbbells at either side, The dumbbells should be more or less even with your shoulders, your arms should be slightly bent, and your palms should be facing toward your body, Press upward and twist your wrists as you go so that your palms are facing forward by the time you reach the top, Lift the weights directly over your shoulders until your arms are straight, Stand up with a dumbbell in each hand, palms facing the body, Keep your legs and arms about shoulder-width apart and your knees slightly bent, Bend no further than a 45-degree angle, bracing your core and keeping your back straight, Lift the weights upward in a straight line, exhaling as you go, Keep your wrists stiff and don’t move your legs, Your arms should never pass shoulder level as you raise the hand weights, It should feel like your pinching your shoulder blades together at the top of the movement, Lower the weights into the starting position and repeat, Do not change your posture until you’ve completed each set, Hold a dumbbell between your legs, keeping it at arm’s length, Swing the dumbbell through your legs as you drive yourself upward, Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs, Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart, Take a long step forward with your leg of choice, bending at the knee until your thigh is parallel to the ground, Land on the heel and inhale as you descend, The rear leg should be bent at the knee and balanced on the toes, Return to the starting position as you exhale, Keep your feet approximately shoulder-width apart, Hang your arms below your shoulders and keep them straight, Lift both feet until you’re standing on your toes, You should feel the tension in your lower legs, Stand upright with a dumbbell in each hand, Keep your knees slightly bent and your palms facing inward, Tighten your core and keep your spine straight as you hinge at the waist, Keep going until your torso is almost parallel to the floor, Your upper arms should stay close to your body, your head and spine should form a straight line, and your chin should be slightly tucked in, Exhale as you straighten your elbows, all without moving your upper arms, Hold, inhale, and return to the starting position, Hold a dumbbell at each side, palms facing inward, Your back should be straight and your core braced, Slowly lift the hand weights out to your sides until your arms are parallel with the floor, All the while, your elbows should be slightly bent, Lie back-down on the bench and keep your feet flat on the floor, Hold the dumbbells directly above your chest, palms facing one another, Lower the free weights out to the sides as far as you can comfortably take them, Engage your pectoral muscles as you return to the starting position, Maintain a slight bend in your elbows and keep your back straight (i.e. This is a complete dumbbell workout program. We’re going to assume you have sit-ups all figured out, so here’s how to do the jack-knife version: Reps: 10-12 per set This workout includes circuits to work every muscle. Nevertheless, here’s how to do it on a flat or incline bench: Here’s another bodyweight exercise that delivers even greater results when you bring a dumbbell into the equation. Here we go: Reps: 6-10 per set Sold by Happy Store. To complete the crunch, pull your knees to your chest and your chest to your knees. You can use a weight bench at the gym or find a sturdy bench … Try to keep your shoulder and upper body as still as possible throughout this movement. … Simple, easy and highly effective for a good pump. 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. The further your feet are from your body, the harder the rep will be. Rest: 90-120 seconds between each set. Whether you’re performing regular sit-ups or challenging jack-knives, you can incorporate a dumbbell. Place your hands on either side of the bench, directly under your shoulders. Modification: Set up at the short edge of the bench and take smaller hops. This Supersets Workout Builds Total-Body Muscle. You can do it also on decline and incline positions. Speaking of which, the forebearers of these nifty hand weights date as far back as ancient Greece. Make sure you have plenty of room and prepare to work plenty of muscle groups (legs, glutes, etc). As your left knee comes up, swing your left arm down and your right arm up. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. $76.45. Couch Workout: Eight Exercises to Do on the Couch, Five Tips for Setting and Maintaining Fitness Goals, What to Know About High-Intensity Training Shoes, Do Not Sell My Personal Information – CA Residents Only. Bowflex is one of the foremost names in home gym equipment and with good reason. The Best Full Body Workout Exercise 1: Barbell Bench Press The first exercise is the barbell bench press and is going to be your main chest exercise for this workout. You’ve probably used them. Here’s how to execute a dumbbell bench press: Reps: 8-12 per set Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. Sit facing the length of the bench with your legs extended in front of you. Even better, dumbbells are relatively inexpensive and highly portable, which is great if you’ve suddenly found yourself unable to hit the gym. A general rule of thumb is that each pound of dumbbell weight should run you about US$1.00-US$2.00. Stop doing "ordinary" … Using a dial system, these versatile dumbells combine 15 sets of weights into one. Here’s how to execute: Reps: 10-15 per set “Hit one exercise, moving to the next, to the next, to the next until the end, when you’ll take a rest and then repeat it.”. To perform a dumbbell bicep curl effectively, do the following: Reps: 8-10 per set add to compare compare now. For this movement, you can utilise a double or single-handed grip, however, the biggest thing to note is the position of your elbows. When ready, perform the following steps: Reps: 6-8 per set Trust us, you don’t want to be chasing dumbbells around the house. This workout is designed around a bench. Training chest first for every full-body workout is doing a disservice to the rest of your physique's symmetry. You’re no dumbbell and that’s why you want to make the most out of your weekly fitness routine. To add an element of cardio, keep up the momentum as you go through these movements, says strength and conditioning coach and exercise physiologist Kevin Shields. You’ve seen them. Keep your motions small and careful and try to lead with your elbows as you go. As you lift, drive your right heel and midfoot into the bench. Ideally, your equipment should be able to adapt with you as your fitness improves and your workout needs change. In one swift motion, tap and switch your feet, replacing one with the other. Don't hyperextend, nor lift your body at the end of the movement. It might come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. Circuit training can be a great full-body workout, but in order to get the full benefits (there’s a lot of them), it’s important to incorporate both strength and cardio movements into the session—if you have questions, ask a personal trainer or coach for help (and keep reading). Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. Basically, it’s a weight bench, step, plyometric box and ramp all combined into one. Modification: Remove the hops and tap one foot to the bench at a time. Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. Despite their somewhat rudimentary design, these timeless tools remain fundamental to upper body strength training, in particular. 13 Best Bicep Exercises for Men One of the simplest and most common weight exercises is also one of the best. Here’s how to execute: If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. Sets: 3 ©2020 DICK'S Sporting Goods *Reference prices are past offerings. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. Stand to one side. Place the meaty part of your palms on the bench with your hands under your shoulders. Here is a list of the best dummbbells for a home workout. When the quarantine hit, I had just finished moving a very basic weight bench and basic set of dumbbell weights (3lb to 20lb sets) into my basement. Maintaining proper form is key to this effective dumbbell exercise. Obviously, not everyone will have access to a bench, so a flat bed that allows for movement, or a Swiss ball can easily do the trick. It’s going to be … Quickly tap and repeat, switching sides and staying light on your feet. As you drive your right knee up, lift your left arm. FLYBIRD Weight Bench, Adjustable Strength Training Bench for Full Body Workout with Fast Folding- … Sets: 3-5 Pushing through left heel, step up to full extension (B); right foot does not touch bench. One such invaluable piece of equipment is a workout bench. Here is a list of the 14 best dumbbell exercises for men. Rest: 90-120 seconds between each set. While a number of dumbbell exercises do indeed work the shoulder muscles, there are additional dumbbell workouts that target the pectorals, biceps, legs, glutes, and even calves. Rest: 90-120 seconds between each set. Lift your left knee up with a small jump. These structures all have to work in conjunction with your shoulders for this exercise to be successful. Body Champ Power … Sets: 2-3 As mentioned with other exercises, it is important that you keep your back straight and knees slightly bent; you want to be targeting your lower back, not overloading it. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. Keep your body in a straight line from your head to your heels. Rest: 90-120 seconds between each set. You can do bench exercise,it can train you full-body … This will ensure the muscles you are targeting remain active and engaged. This 5-Minute Bench Workout Will Challenge Your Entire Body And Boost Metabolism Hip Thrust. These adjustable dumbbells are great for beginners. Do the following and expect strong glutes in return: Come on baby, let’s do the Russian twist! Sets: 3 Just be advised that this one is not for beginners and that improper form can render serious damage. Mix up your strength training with a routine that blends bodyweight movements and powerful plyometric exercises. Turns out the bench… Sets: 3 Another great movement that targets your deltoids, the lateral raise has been a favourite amongst bodybuilders since the dawn of the sport. You can find dumbbells that weigh as little as 1 pound and as much as 375 pounds. It works a host of bicep and tricep muscles. If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. 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