Here’s how to execute: Reps: 6-8 per arm per set With added emphasis on the outside rotor of the muscle, this exercises is key to those hulking shoulders you’ve been searching for. Here’s how to execute: Reps: 10-15 per set Have your left hand up by the side of your face and your right arm down by your side. When ready, perform the following steps: Reps: 6-8 per set As classic free weights, dumbbells are typically used for joint-isolation exercises. This workout … Modification: Move your feet closer to you. If you’re just starting out, reduce accordingly and work your way up. Try to keep your shoulder and upper body as still as possible throughout this movement. You can use a weight bench at the gym or find a sturdy bench in the park (just be sure to choose one without a back). FLYBIRD Weight Bench, Adjustable Strength Training Bench for Full Body Workout with Fast Folding- … Push the load upward to the full range of motion, keeping it in the same plane at all times. You'll see two exercises per body part. Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. Once again, try and remain controlled throughout the movement. Keep your motions small and careful and try to lead with your elbows as you go. For this specific movement, we’ve gone with the tradition flat-bench technique. 13 Best Bicep Exercises for Men 16 Best Calf Exercises to Beef up Those Chicken Legs. The glute bridge activates the a key component of the body’s largest muscle group. If you are using a screen reader or other assistive technology and are having problems using this website, or if you have any other difficulties accessing this website, please call 877-846-9997 for assistance. The above workout is a great full body workout for women that can be used regardless of your goal. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. Tuck in your elbows and face your palms towards your thighs. 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. Perform the following steps: Reps: 8-12 per set Indoor Gym Multi-Purpose Adjustable Weight Bench for Full Body Workout, Foldable Incline/Decline Bench. 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 … Lift your left knee up with a small jump. un-arched) the entire time, Lie back-down on a mat and bend your knees, Keep your feet flat on the floor and position them so that your feet are underneath your knees, Grab a relatively heavy (20 pounds or so) dumbbell and place it on top of your lower abs, holding it in place with both hands, Arch your hips toward the ceiling, flexing your abs and glutes along the way, Form a diagonal line with your body that goes from your shoulders to your knees, Assume the seated position, with your knees bent and your feet flat on the floor, Grab a dumbbell with both hands and hold it in front of your chest, Keep your spine straight and your abs tight, Lean back slightly and lift your feet a few inches, Slowly twist your torso to the left as you bring the dumbbell toward the left side of your body, Return to the neutral position and then twist to the right, once again moving the dumbbell in tandem with your motion, Return to the centre and repeat for another rep, Lie on your back and raise your legs so that they point toward the ceiling, Keep your arms straight as you hold a dumbbell over your chest, Crunch upward, raising the dumbbell toward your feet, Keep your legs straight and try not to arch your back as you lower your legs toward the floor, Refrain from lifting your back as you lower your legs, Extend your legs upward once again and perform another crunch, Stand upright and hold a single dumbbell in both hands, Keep your feet shoulder-width apart and your core tight, Fully extend your arms and raise the dumbbell over your head, palms facing upward, Bend your arms at the elbows and engage your triceps as you slowly lower the dumbbell behind your head, Return to the starting position and repeat. If you are using a screen reader or other assistive technology and are having problems using this website, or if you have any other difficulties accessing this website, please call 877-846-9997 for assistance. Switch sides, moving opposite leg and arm. A high-quality workout bench supports exercises that boost muscle size, strength, and endurance. Rest: 90-120 seconds between each set. Free shipping . Sets: 3 This is a dumbbell exercise that is purely about isolated control. Dumbbell … Place your hands on either side of the bench, directly under your shoulders. Even better, dumbbells are relatively inexpensive and highly portable, which is great if you’ve suddenly found yourself unable to hit the gym. With that in mind, here are some of the best dumbbell exercises for muscle building and more. Exercises is also one of the bench seconds between each set about US 20-! Don ’ t roll away from you at the top dumbbell Flys the sport most common weight is... 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