And hold the dumbells at your sides (chest level) with your palms facing each other. Hold your arms straight at your sides with your palms facing the body. With all the available dumbbell brands in the market, purchasing a set of dumbbells isn’t a walk in the park.As a beginner, it’s important to know the 3 categories of dumbbells: adjustable dumbbells, fixed dumbbells, and studio dumbbells. Want to move fast? That’s the starting position. Workout Routine for Beginners using Dumbbells. Step 1: Grab a pair of dumbbells and sit at the corner of a flat bench with your feet flat on the ground. On day 8 follow day 2 routine and continuously follow the day to day exercises and routine. The workout targets all of the major muscle groups and uses one exercise per muscle group. Dumbbells can be used anytime and anywhere. Push through your heels and extend your knees to stand straight. Dumbbell Lateral Raise. Step 2: Bring your elbows backwards until the muscles of your back fully engaged. Do three sets of 8-10 reps each. It can be performed as a complete workout program for up to 8 weeks. Step 1: Set a bench at 90-degree height, then pick one dumbbell in each hand with an underhand grip, and lie on the bench your back. Step 2: Raise the dumbbell in front of you (one arm at a time) without bending your knees, and then slowly lower it down and repeat this with your other hand to complete one rep. Do three sets of 8-10 reps each. For instance, if you training at home you can use dumbbells; And suppose if you’re going somewhere you’ll have an option to carry a pair of light dumbbells for training. That’s one rep. Repeat the second step for the desired number of repetitions. Sit on the bench and place the dumbbells on your thigh. Jump to the right section below. The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Step 1: Pick one dumbbell in your right hand; sit on the bench with your feet flat on the ground. Then return to the standing position and repeat the second step on the other side. They can be done in your living room or backyard. But if you’re a gym-goer, then you can also combine all these dumbbell exercises with barbell and machines workouts. Step 2: Perform as many sit-ups as you like and keep your arms straight during the movement. Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com, Warm up: 5 - 10 minutes light cardio (walking, treadmill, bike etc. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. * So your choices are Mon-Wed-Fri, Tue-Thu-Sat, or Wed-Fri-Sun. Description The following dumbbell workout has been designed for beginners and intermediates. Why dumbbells are a great workout tool for training? This is a incredible house dumbbell exercise proper now for 20 Min Upper Body Dumbbell Workout At Home - About Dumbbells Time for an unimaginable 20 Min Upper (*20*) Dumbbell Workout. Step 2: Brace your abdominal muscles and press the dumbbells upward toward the ceiling until your arms straight. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. Lay down flat on the bench with your arms are straight out to the sides. Step 2: Now, pull the dumbbells towards your chest until the muscles of your back fully engaged. That’s starting position. Step 2: Now, raise your heels as high as possible, hold for a couple of seconds at the top. Hold for a second then slowly lower it down in the starting position. This dumbbell workout plan is structured with the push-pull legs split in mind. Step 1: Grab a pair of dumbbells with an underhand grip and stand straight. And hold your arms straight underneath your body. Hold for a second, squeeze your tricep muscles, and then slowly lower it down and repeat for the desired number of reps and sets. Perform as many repetitions as you can. * Always rest at least a day in between. Step 2: Now, raise your right arm overhead until it is extended completely, squeeze your muscle at the top, and then slowly lower it down in the starting position to complete one rep. Repeat for the desired number of reps and sets. And keep your left hand on the other thigh. Do three sets of 8-10 reps each. And they’ll keep you in shape without having to set aside time to go to the gym. To get through everything you can try and lighten your weights, do only 1 set instead of 2, or just do as many of the exercises as possible. Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. Each dumbbell has a hexagonal shape to prevent rolling. Other Dumbbell Triceps Exercises You can Try: Step 1: Set a bench at 45-degree angle to make it incline. The workouts in the plan are made up of supersets, where you do pairs of exercises back to back to keep your muscles under tension for as long as possible. Bend your elbows so that the dumbbells face your forehead and make sure your palms are facing each other. That’s the starting position. That’s one repetition. Hold for a couple of seconds and then return your arms in the forward position and repeat this move for the desired number of reps and sets. To help you work a set of weights into your regular routine, scroll through for some of the best beginner dumbbell exercises you can do at home to work your entire body in a single workout. That’s your starting position. Step 2: Bend your knees and slightly push your hips back to squat down (until your thighs become parallel to the ground) while keeping your back flat. Step 1: Pick two dumbbells with an overhand grip and stand upright. Best For Strength: CAP Barbell 150-Pound Dumbbell Set with Rack The CAP Barbell 150-Pound Dumbbell Set contains pairs of 5-pound, 10-pound, 15-pound, 20-pound, and 25-pound rubber hex dumbbells. Repeat for the effective number of repetitions. Adding weight is … That’s the starting position. Summary. Try to perform three sets of 8-12 repetitions each. I jumped into this for today and i said it was too wasy .. any comment on my situation? Here’s what that looks like… Week 1 That’s the staring position. Grab one dumbbell with a neutral grip and get on the one side plank position (straight arm plank) and hold your right arm straight along with dumbbell in the air toward the ceiling. If you’re a fitness enthusiast who workout with dumbbells at home then this will be quite useful for you. Perform as many reps and sets as you can. This is a complete dumbbell workout program. Now lean forward and lift the dead weight from the floor. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. Beginner Dumbbell Exercises Lateral raise. How To . Working your glutes, arms, chest and back, these four fundamental dumbbell exercises focus on targeting major muscle groups. That’s the start. This dumbbell workout plan is structured with the push-pull legs split in mind. Stand straight in the shoulder-width stance and slightly bend your knees to lean forward but keep your back flat and chest up. Various weighted dumbbells, a bar or stick (e.g., a broomstick or a lightly weighted bar,) and a mat. Step 1: Stand straight with holding a pair of dumbbells in your hand with a neutral grip. Hold the dumbbells at your sides with your arms are straight. Besides saving space, dumbbells provide a complete total-body workout in minimal time. That’s one repetition. Goblet Squat. – Beginner Tips. Even the Svend press. Step 2: Curls your arms according to your need, you can perform one-arm at a time or both it’s up to you. Hold the dumbbells at your sides (at chest level) with your palms facing each other. For example 8-12 reps of a bent over row followed straight away with 8-12 reps of a dumbbell squat, and then 60-90 seconds of recovery before moving on to new exercises constitutes a superset. Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. Do share this beginners guide to the dumbbell exercises with your mates and on the social medias. The Workout Structure. 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