Every one knows at least one dumbbell exercise curls but there’s so much more you can do with them, whether yor’ve got a pair of adjustable dumbells at home or a well stocked rack of dumbbell in a gym. You can target any body part and build muscles or string a series of movement into a pluse raising workout to burn calories and burn fat, or work on your muscular endurance with high-rep sets.
If you prefer to practise them at home, our round up of the best dumbbells can help you find a pair to suit your budget and needs. We also plenty of dumbbell workout for you to try which feature the excercise on this page. But before we drive into our selection, here are a few reasons why dumbbell excercise may be the best kind of weighted excercises.
1. Lateral Raise
Why:- “Lateral raise target the medial (outer) head of the deltoid muscle,”says nyman “You don’t need an awful lot of core strength to perform the movement, which is the why it’s goods for beginners.
How:- Stand holding a dumbbell in each hand next to your outer thighs. Keep your back. Straight and slowly lift the weights out to the sides until your arms are parallel with the your elbows should be slightly bend. Slowly lower the dumbbells back to the starting position.
Form Tip :- “Imagine you are holding a bucket in each hand. As you rise your arms out to the side, tip the buckets as if to pour out the contents so that your thumbs points to the floor. This will ensure you hit the medial head as opposed to over – developing the front delt.”
2. Overhead Press
How:- “While lateral raise are good for working the delts, performing heavy overhead (or shoulder) presses is a great way to add serious strength, “says Nyman. “make sure you don’t arch your back too much,. If you do you’II probably end up using your upper chest instead of your shoulders.”
Why:- You can do this either seated or standing hold a pair of dumbbells by your shoulders with you elbows out to the sides and bent at 90 degree. Extend through your elbows and press the weight overhead, then slowly bring them back to the starting position.
3. Biceps Curl
Why:- If’ you’re a beginner you may of picking up heavy weight’s . With biceps curls you won’t need to worry about that because it’d not about going heavy, it’s about the feel of the muscle lengthing and shortening. You can change grip to target different heads of the muscles but fora beginner recommend using a supinated grip -plams facing up.”
How:- Hold a pair of dumbbells in front of your. Thighs with your plams facing out. Slowly curl the dumbbells up to your chest and then back down again.
From Tip:- “Keep your elbows pinned to your sides, “says Nyman. “The minute your elbow comes up your are shifting the emphasis away from your biceps and onto your shoulders.
4. Triceps Kick-Back
Why:- Pair this dumbbells exercise with tje bisceps curl to ensure you’re working both of the major muscle groups in your upper arm. Like the bisceps curl, the triceps kick-back is an insolation move. In that it targets solely the triceps.
How:- Set up a bench so you can place one knee, shin and feet on it, and then bend over until your torso is parallel to the floor, holding the bench with one hand. In the other hand, hold, a dumbbell and place your upper arm against your body with your elbow bend at 90 degree. Straigthen your arm, moving the dumbbell backwards until your forcuem is parallel to the ground making sure to keep your upper arm still so, you’re only using your triceps for the lift. Slowly lower the weight back to the start.
Why: “Working your legs is essential for many reasons, including building strength, muscle and burning loads of calories, “say Nyman “But if you’re a beginner the thought of getting under a heavy barbell for a set of squats may seen intimidateing. So instead grab a pair of dumbbells and get lunging. It’s a great way to add resistance to your legs and glute work, without the fear of being left in a heap under the squat rack.”
How:- Holding dumbbells by your sides, take a big steps forward and lower your body until both knees at bent at 90 degree. Then push up through thr front leg and return to the starting position.
6. Front Squat
Why:- It’s not as daunting as getting under a loaded barbell, are performing squats while holding dumbbells by your shoulders will challenge your core in the a different way to the barbell version, “says nyman. “because the weight is slightly in front of you you’II place more emphasis on your quads, too.”
How:- Hold a pair of dumbbells up by your elbows by your sides and plams facing each other. Lower into a squat until your thighs are parallel with the ground, then drive back up to the starting position.
7. Front Raise
Why:- The firstj thing to know about this dumbbells exercise is that it works the front part of your shoulders. The second thing to know is that you need to use light dumbbells. You don’t need much weight at all to work this area, and going too heavy risks a shoulder injury.
How:- Hold dumbbells in front of your thighs in an overhand grip, so your plams face your body. Keeping your arms extended and your back straight lift the weight in front of you to shoulder height then lower is slowly. You can lift two dumbbell simultaneously or work one arm at a time.
8. Plank Drag
Why:- The plank drag is a simple and effective way to increase the difficulty of the classic plank by adding movement test your balance plank by adding movement test your balance and force your core muscles to resist your torseo rotating as you reach and pull.
How:- Set up in a high plank position, supporting your body on your hands and toes while forming a straight line from your neck to your heels. Position the dumbbells on the floor level with your chest on your left side. While maintaing your plank position, reach across and under with your right side. Then put your right hand back down and drag the weight the other way your left hand. Make sure to engage your ads when dragging the weight so it’s not just your arms doing arms doing the work.
9. Split Squate
Why:- “These are though at the best of times but of times but performing them with a dumbbell in each hand will take it to a whole new level, “says Nyman. “You’II fell every muscle in your legs and glutes working hard just to stabilise yourself.
How:- Get into staggered stance, holding dumbbells to your sides. Using your legs. Slowly lower as far as feels comfortable, then push back up to the starting position. For a tougher variation of the split squat, put your back foot on a bench.
From Tip:- “Keep your chest up throughout the movement. Push up through your heels, as opposed to your toes to target the quads and glutes instead of your calves.”
10. Simple-Leg Romanian Deadlift
Why:- This fantastic functional move trains leg in turn to mimic the movement of running and also helps to build a strong posterior chain. It’s also an incredibly frustrating move at times, because it test your balance as well as your strength.
How:- Stand holding dumbbellss , using a lot less weight than you would for a two-footed deadlift. Lift one foot off the ground and hinge forwards at the hips rasing your foot behinds you for counter balance to lower the weight towards the floor. Stop when you feel a stretch in your standing leg’s hamstrings and snap your hips forwards to come back up to standing.
11. Dumbbell Reverse flye
This challenging shoulder exercise should be done with light weights to make sure done with light weights to make sure you don’t pull your body out of position during the move. Stand holding a weight in each hand with your plams facing. Hinge forwards at your hips and let the weight hang down beneath you. Keeping a slight bend in your elbows, lift the weights out to the sides, then bring them backdown slowly. The reverse flye is a great move for working the sides and rear parts of your shoulders and will help you build a broader upper back.