The best part of Dumbbells is that they are quite portable and easy to use at your home and of course at your regular gym. Needless to say, in the gym, you need to re-rack this gym equipment to its initial place which comes as primary gym etiquette.
Indulging dumbbells while doing full-body exercise also gives you an advantage of maintaining the symmetry of the body, like say if you are bench pressing for chest exercise, you need to push both dumbbells with equal force.
Don’t underestimate the power of Dumbbells.
You can, in fact, do a whole-body exercise using Dumbbells of different weights. The regime can be classified as some pulling, pushing and squatting exercises that majorly inculcates all forms of exercises to Holistically you need to pull, push and squat to perform a full-body exercise hitting your major group of muscles. In this article, we will showcase the top 5 dumbbell exercises that you can do at home as well as at your gym.
Targeting your quads, calves, glutes and entire cores Goblet Squats are a full-body movement.
Quite effective for those who want to strengthen their Glutes and tone up their cores, Goblet Squat is a full-body dumbbell exercise that can be done by any beginner and young athletes.
How to do:
- Maintaining your hip and shoulder-width apart distance, stand erect on your feet.
- Hold a dumbbell vertically to the ground with your hands, underneath the handle on top of the weight.
- Hold the dumbbell for one or two seconds at your central chest level, stand erect and breathe in.
- Now, see if your shoulder stats rounding toward the dumbbell, then you need to lift a lighter one
- Now, replicating like you are sitting on a chair start squatting with a hinged hip keeping your back straight and chest up
- Just continue until your elbows touch your knees
- Grip your heels into the ground to stand up to the starting position.
Dumbbells Shoulder Press
A great form of exercise for wide and broad shoulders that one can do having two dumbells in a specific motion.
Dumbbells shoulder press hits your shoulders, you can do this exercise either by sitting on a bench or in a standing position. If you are a beginner, we will recommend going for a seated version, as if you do shoulder press sitting on a bench you will get support at the rear side of your back. Besides, here you can also learn the right forms of exercise. Shoulder pressing dumbbells from a seated version allows you to lift heavier weight than a standing version.
How to do:
- Just sit on a bench with an upright back support pad
- Grip dumbbells of manageable weights in both hands and lift them at your shoulder height with palms facing away from you.
- Keeping your chest up and tightening your core muscle, press the weights upward till your arms get straight and dumbbells touch each other above your head.
- Slowly lower the weight to its starting position pause and then start the next rep.
- It is recommended not to use the momentum of the motion to lift the weight by jerking as it will not engage most of the essential muscles
- Rather it will give strain to your shoulders
Note: Always try to warm up thoroughly before lifting any heavy weights with your shoulder as the shoulder joint is one of the most vulnerable joints present in a human body.
Single-arm dumbbell row
A great workout for the back with a dumbbell in hand, One arm Dumbbell row. The back exercise targets the upper and lower back, shoulders, biceps and hips while improving core stability. To complete this back exercise with more effective results, balance yourself on a bench taking a relatively heavier each set.
How to do:
- Position yourself on a bench as shown in the image ( an image will be there) keeping your left knee and shin resting on it, including your left hand- left hand will support you in doing exercise.
- Now, keeping your right foot straight and grip the floor
- Lift up a dumbbell with your right hand and start rowing
- Try to maintain a straight torso
- Row the dumbbell up, pulling your elbow up towards your yourself
- Squeeze your upper back as you pull your elbow up
- Release and lower the dumbbell to its original place
- This will be counted as one rep, try to do at least 3 sets of 12 reps on either side left and right
Standing Dumbbells Curl
Use a set of dumbbells that you can lift. It won’t be good that you try your hands over a heavier set of dumbbells and completing the reps swinging your whole especially lower back. That is why you need to lift dumbbells according to your muscle strength and if possible ask someone or your trainer to aid you in completing your exercise sets. Counted as the very essential exercise toning up your biceps, Standing Dumbbells exercise pumps up your guns (biceps) if consistently done.
How to do:
- Grab a pair of dumbbells with your hands and let them hang on either side of your sides
- Turn your arm with palms facing forward
- Now, Without jostling your upper arm curl the dumbells close to your shoulders as much as can
- Remember don’t use the momentum of the motion, despite using your biceps muscles to complete the set • As you reach to your level of length pause for a sec or two
- Lower down the lifted weights slowly to its original position, this will be counted as one rep
- as you reach down every time, try to straighten your arms
- Complete three different sets of 10-12 reps to see substantial results
Chest Press with Dumbbells
Here comes everyone’s favorite Dumbbells chest press. Chest exercise being the most favored set of exercises is usually being done on Monday or the very first day of exercising week. In this exercise you need to push dumbbells away from your chest in an upward direction, this movement majorly targets your pectorals, deltoids, and trapezius group of muscles.
How to do:
In general, you will need a bench to do a dumbbell chest press however, in the absence of a bench you can do it on a mat or on the floor.
- Holding a pair of dumbbells Lie on a flat bench or on a floor(in the absence of a bench),
- Squeeze your shoulder blades
- Now making an arch to your back, press the dumbbells away from your chest level towards the ceiling • and then slowly lower the dumbbell to the chest level and continue the pressing of dumbbell
Note: Try to connect your head, shoulder blades, gluteus to the ground while pressing the dumbbells up So, this how you can work on your major group of muscles using a set of dumbbells. We will keep featuring such effective sets of exercises that you can do different gym equipment like kettle Bell, bar rod, and others.