Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs, palms facing forward. "Take 2 to 5 minutes to get your body moving with body-weight-only moves, like jogging in place, jumping jacks, toe touches, squats, lunges, torso twists and shoulder rolls." Main Workout Do: 10 reps of each exercise, repeating for 3 total sets. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. Read along, go through the workout plan in detail! Soften your elbows and begin to sweep your arms to the sides and then overhead, finishing with your biceps by your ears. Slowly pull the dumbbells up under your chest as far as they'll go. Push the weight straight back behind your body as you slightly turn your wrist outward to feel the squeeze in your triceps and bring back to the starting position. Hold dumbbells in a reverse grip (palms facing upward). Return to the starting position to complete one rep. Hammer Curl Variations: Tuck your elbows into your sides and lift the dumbbells up to your shoulders. Before you get going on the complexes, grab a 10- to 12-pound dumbbell and complete the warm up. It's recommended you grab a lighter dumbbell to begin with to learn the movement and test your range of motion (think upper-body version of an air squat). 1. Incline dumbbell fly and press 4. To perform a dumbbell pullover you'll need a bench and a dumbbell. . Press the dumbbells up toward the ceiling. Dumbbell concentration curl 14. With the arm close to the side, continue pulling the dumbbell upwards. Exercises can be done bi- or unilaterally. Being this is still a warm-up, I'll grab the 80 lb dumbbells. Dumbbell Upper-Body Workout Dumbbells are the ideal tool for targeting all the muscles in your upper body. You will be training all of your upper body one day, and your lower body the . Pull the dumbbell slowly upward by bending the elbow and pulling the arm backward. Iso-lateral dumbbell shoulder press 8. Pause, squeezing the shoulder and back muscles. Each exercise is performed for 30 seconds with rest period being 30 seconds between each set. Dumbbell pullover (drop set) 7. Once you've reached the top of your range, slowly lower the weights back down to complete the rep. Dumbbell Neutral Grip Pause, Out & Press. Brace your core muscles before lowering the weight, keeping your elbows tucked close to your body at approximately a 45- degree angle. Easy to perform supersets and dropsets. Single-Dumbbell Halo. Dumbbell floor press, DB overhead press, dumbbell bicep curl, DB kickback are some of the examples of upper body workouts that we can perform without a bench. Grab a dumbbell with each hand and lay down on the floor. To perform hammer curls with proper form, stand with your feet shoulder-width apart and keep a slight bend in your knees. With that in mind, we've created the ultimate dumbbell only workout to target your upper body. 1. Hold a dumbbell in each hand and stand tall. Better for fixing strength imbalances. Dumbbell push-ups (drop set) 6. Increased use of stabilizer muscles. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. Put the dumbbell next to your thigh, just below the waist, with your thumb facing forward and palm facing in. Dumbbell Bench Press: Lay back down on the bench, pause in the bottom, go out slightly, and press. Consider holding a dumbbell on your non-working side to add a challenge for. Upper-Body Dumbbell Workout One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps Seated Overhead Dumbbell Press (All three delt heads) 4 Sets x 8, 8, 12, 12 Reps Dumbbell Shrug (Upper traps) 3 Sets x 8, 8, 8 Reps Avoid allowing the dumbbells to touch each other in the overhead position. 12 Week Dumbbell Workout Plan Day 1 - Chest and Triceps Day 2 - Legs and Core Day 3 - Back and Biceps Day 4 - Shoulders, Legs and Core Workout Programming Explained You'll see dumbbell upper body workout for Chest, Shoulders, Biceps, Triceps, Back, Core, and Wrist. Dumbbell Overhead Press - 12 reps. How to do it: Grab your dumbbells and hold them at shoulder height with palms facing forwards. Now if I am short on time, I'm only resting one minute before the next set of the first two minutes. This workout is designed for moderate to heavy resistance so you'll want to use. Stand up straight with your feet hip width apart and a dumbbell in each hand. We then finish with a burn out of 2x sets of flyes and 2x. Step forward with your left foot and lunge down until your legs are at about 90. The Ultimate Full-Body Dumbbell Workout. Rest 2-3 minutes between complexes. Finish the reps on the right before moving to the left. Repeat 2-3 sets of 10 reps for beautiful, toned arms and shoulders. Here is a list of the 14 best dumbbell workouts and exercises for men. 2. Bring your left leg forward, slightly bending your knee and shift most of your body weight on your left foot. Press the dumbbells up overhead and then down behind your head so your elbows are flexed at about a 90 or less than 90 degree position. 1 set, 10 reps (in both directions) 2. Use this dumbbell upper-body workout for big muscle-building gains This workout from PT Omar Mansour is an opposing upper-body superset incorporating both push and pull exercises. Follow along with us for a 20 minute upper body dumbbell workout that will help you build muscle (tone) and strength! Rest only as much as you need to recover for the next set, but rest 45 seconds in between supersets. Pause, and then slowly lower the left arm to the start position. Keep your knees bent, with your feet flat on the floor. The principle behind an upper lower split dumbbell workout is quite simple. Extend the elbow, lowering the dumbbell as you straighten the arm. We perform each exercise for 4 sets in total. Press the weight to the top position, squeezing your triceps, shoulders and chest muscles, before lowering for the next rep. Reps: 12-15. 1. Place a dumbbell standing up on a flat bench and ensure it stays securely place while you get into position. Take a dumbbell in each hand and make sure your palms face your torso. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration 12 weeks Days Per Week 4 Time Per Workout 45-60 minutes Equipment Required Bodyweight, Dumbbells Dumbbell paused bench press 2. Your knees should be slightly bent and your back should be flat. 3. Dumbbell lateral raise (drop set) 9. Reverse your position and lower dumbells to your chest once more, rotating the palms back in so that they are once more facing your chest. Each side of body is forced to perform equally. 2. This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! Chest-supported dumbbell row 5. Hold that position in your left arm and start by curling the weight in your right hand toward your shoulder. The dumbbells should rest just below your knees. Perform 10-15 reps per set, 3 sets per session, and 2 sessions per week. The 4 day routine, or the upper lower body dumbbell routine, as you should know, will need you to do 4 days of weight training a week. Grab a dumbbell in each hand and curl the left arm so it sits at a 90 degree angle to your body. 3. Best Upper Body Dumbbell Workout Exercise Descriptions 1. Bench Press. Make sure to keep your right leg straight.. For a full-body dumbbell workout focused on unilateral strength, you'll combine all four limbs into your session. Discover an incredible upper body workout with dumbbells that you can do weekly to build, shape, tone and define your upper body muscles to your ideal liking. Single-arm Pendlay row 3. Step-by-step: Stand with feet hip-width apart. Set your feet shoulder-width apart and slightly bend your knees . Hinge your torso forward from the hips. Press the dumbells up and over your head, rotating your wrists so that when your arms are extended fully, your palms are facing out. So grab a few DBs and get to work. 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