Try to minimize the movement in the hips. While bracing the core to resist rotation, row one dumbbell at a time while keeping your elbow close to your body. Keep the feet wider than the hips to create a stable position. Start in a high push-up position while holding onto a pair of dumbbells. Keep a good neutral spine position throughout the movement. Once the dumbbells approach your ankles, drive your foot into the ground and squeeze your glute to stand up tall. Keep the dumbbells as close to your body as possible. Your right knee should remain slightly bent as you hinge from the hips reaching the dumbbells towards your right foot. With your arms down by your sides and palms facing in, balance on your right leg, and then reach your left leg towards the wall behind you. Start standing with a pair of dumbbells in each hand. Press the weights up to almost full extension with your arms. Lower the weight towards your chest until your upper arm is parallel to the ground. Maintain your head and back on the bench as you firmly place your feet on the ground. Kick the weights up into position as you lay down on the bench. Using a flat bench, get in a seated position with the dumbbells on your thighs. For example, in circuit A you will use heavy dumbbells for “DB Chest Press” and “DB Deadlift.” Then you will use the lighter pair for “Renegade Rows” and “DB Split Squat.” The same applies to circuit B. (See below for suggested weight)įor each circuit, you’ll use the heavier dumbbells for the first 2 exercises and the lighter pair for the last 2 exercises. Ideally, you’ll use 2 pairs of dumbbells, one heavier set and one lighter set. Move on to circuit B, resting for 2 minutes between full circuits and completing a total of 3 sets. Take 2 minutes of rest between each circuit, and complete for a total of 3 sets. This workout includes two circuits, A and B.Ĭomplete all of the exercises in circuit A back-to-back without resting between exercises. If you want an effective muscle-building workout to do at home or in the gym, try this challenging full-body dumbbell workout. That being said, you always want to make sure you’re performing every exercise with perfect form.ĭumbbell training is a great alternative to barbell work. Performing heavy squats, deadlifts, and bench presses with a barbell is certainly a great way to get strong and build tons of muscle, but there are some added risks when you start lifting heavier weights – your form must be very good, and it’s generally a good idea to have a spotter around to help you out.Įven as you fatigue with dumbbell work, there’s a lower chance of injuring yourself. I also like dumbbells because they are often safer to perform without a spotter. This is helpful because you can then address those weaknesses with other corrective exercises or accessory work. What can happen is that your stronger side compensates by doing more of the workload, thereby hiding your weaknesses.īy training single-leg or single-arm exercises with dumbbells, you can expose any strength imbalances between your left and right sides. When using a barbell, or performing exercises that move both legs (as in a normal squat), or both arms (like during a bench press) at the same time, your muscular imbalances are less noticeable. Not only are dumbbell workouts great because you can do them anywhere, an additional advantage of dumbbell training is that it exposes muscular imbalances that might go unnoticed during barbell work. Just grab a set of dumbbells and try this challenging workout. The great thing with dumbbell workouts is that you can do them anywhere. With a simple dumbbell workout, you can simultaneously increase your strength and build lean muscle. Building muscle doesn’t have to be complicated, or require a lot of fancy equipment.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |