Since the dawn of fitness, dumbbells have been an essential piece of equipment in gyms. It is common to assume that dumbbells can only be used for upper body exercises. But that’s not the truth. Dumbbells can be used for all types of exercises and are versatile pieces that can be used in the gym. The best thing about dumbbells when it comes to training is the ability to isolate certain muscles.
This blog article will show you ten dumbbell exercises to work your whole body, including your shoulders, core, legs, and glutes. These basic moves just go to show how powerful dumbbells are. If you are new to dumbbells, these exercises can be used as a guideline.
Arms and Shoulders
You can tone your arms and shoulders with dumbbells, or build bulk. The weights that you choose will determine how effective dumbbells are. These four exercises will target your triceps and biceps as well as your upper back, shoulders, and biceps. These exercises are common in gyms, and you’ve likely seen them done by other gym-goers. We’ll explain it in this section so that you have a solid base to build on.
Bicep curl overhead pressThis dumbbell exercise is a classic . You’ve probably seen it in the gym. This move has double the benefits, strengthening the shoulders and biceps.
Standing up straight, place one dumbbell in each of your hands. Your arms should be extended towards the ground. Bring the dumbbells towards your shoulders by bending your elbows. Engage your abdominal muscles and extend your arms overhead. Next, place your palms outwardly on your palms. Bring your elbows back towards the end of the bicep curl. Next, straighten your arms and return to the original position.
Do two to three sets of 10-12 reps each for a strong arm and shoulder dumbbell workout.
Extensions of the triceps overhead
Another dumbbell move you may already be familiar with and love. This one targets your backs. Standing up, place your feet under your hips. With your hands extended, hold one dumbbell, preferably the heavier weight. Keep your elbows in front of your head. Start by straightening your arms and lifting the dumbbell up into the air. Next, bend your arms slowly to lower the dumbbell. This is one rep. You can do two to three sets of 10-12 reps.
Row upright
To tone your shoulders and upper arms, the dumbbell upright row will help. Stand straight up with your shoulders over your pelvis, and your feet under your hips. Your feet should be about hip distance apart. Hold a dumbbell in each of your hands with your palms facing you. Keep your knees bent, your dumbbells in your hands, and your arms close to your body. Next, lift the dumbbells up to your shoulders. Slowly lower the dumbbells to their starting position. Do two to three sets of 10-12 reps.
Bent-over row
You’re now able to do the dumbbell upright rows. Let’s try the bent-over row. This one will make your upper back and triceps ache! Standing straight up, bend your knees at the knees and lean forward. Keep your back flat and hold the dumbbells in one hand. Then, extend your arms straight out so that they are straight. As you lift the dumbbells to chest height, bring your shoulder blades together. Keep your elbows straight up and your head pointed upward. Also, keep your back straight and flat. To complete one rep, lower the weights to your starting position. Do two to three sets of 10-12 reps.