There are many exercises you can perform with dumbbells and though many of them are great free weight exercises, there are a number of exercises that fall into the category of functional training. If you have a workout bench and a pair of dumbbells at home, that is more than enough to strengthen all parts of your body. 226 . Prev Article. If you are not sure about form, examine the printables carefully. For girls (total body). It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. Make your selection from the choices below: .menu_midpage_ad { width: 320px; height: 100px; } Dumbbell Workout Program At Home Pdf Willia Halcomb September 3, 2018 Full body workout at home pdf dumbbell exercises with pictures pdf day full body dumbbell workout fitness tips shelter publications In the sections below, printables for specific exercises provide illustrated and written instructions to help you use the proper form while you lift. Incline Dumbbell Bench Press 4 8 - 12 4. Your major muscle groups in your arms include the biceps, which run along the front of your arms, triceps, which is the horseshoe-shaped group of muscles along the back of your arms, and your forearms. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Tweet. Inspiring Dumbbell Exercises Chart Printable PDF printable images. With detailed instructions and general recommendations, beginning and intermediate weight lifters can work their whole bodies. 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. Tips/Caution Keep your upper arm still throughout. Incorporating an appropriate amount of rest in your weightlifting routine is essential towards maintaining growth and avoiding injury. November 24, 2020 Add Comment list of all dumbbell exercises, list of dumbbell exercises, list of dumbbell exercises by muscle group, list of dumbbell exercises for arms, list of dumbbell exercises for each muscle group, list of dumbbell exercises pdf, list of dumbbell exercises with pictures Edit Keeping your chest up, lower the weight – this will hit your obliques. Dumbbell Bent-Over Rows Exercise 1. 26 Weight Bench Exercises with Dumbbells & Without Equipment This article may contain affiliate links. Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top, and rear of your shoulder girdle. List of Dumbbell Exercises Let’s go over these dumbbell exercises as segmented by the main target areas in the body. Lifting weights dumbbell exercises. Please consult with a Fitness Professional if there is a ny doubt as to how to perform any exercises. Continue raising the dumbbell until you arm is a little above parallel to the floor. If you feel any unusual pain in your joints or muscles while you exercise, do not continue the exercise. Good for: toning the arm, building … Lower weights in a semicircular motion towards floor. This will train and gain the glutes and calves muscles. There are some dumbbell exercises that you can try at home. Over the blue background Sport and fitness equipment. Since these dumbbell moves are pretty varied, try picking three or four that you like to string together into a circuit for a simple dumbbell ab workout. Make sure to straighten the back during the exercise. Beginners will benefit from performing just one set of exercises for the chest, while intermediate lifters can add additional exercises. Dumbbell Exercise Chart PDF Free Printable Dumbbell Workout Chart Exercise Dumbbell Workout Chart Bowflex Dumbbell Workout Chart Free Printable Dumbbell Workout Chart The standard bicep curl can be done standing or sitting at the end of a bench. Bicep curls. Calves | Calf Raise (Dumbbells) - Standing Secondary Muscles Calves Starting Position Stand up and hold one dumbbell with each hand against the sides of your body, palms facing each other. These type of dumbbell exercises mimic our bodies functional movement like squatting, pressing and pulling. Upper Body Exercises Do all these exercises slowly. To get started, use the basic workout printable designed for beginners and intermediate lifters. Intermediate trainers should complete between six and ten repetitions for each set to failure. Dumbbell benc h press (chest) Lie on a bench with y our feet flat on the fl oor, a dumbbell in each hand,and your hands on either side o f your che st near your shoulders.Push your arms up until the y are fully extended abo ve your chest,then slowly lower the dumbbells to your shoulders.Repeat. You don’t have to go outside to do exercise. Goblet Squat. Email. Lower weights in a semicircular motion towards floor. Bend from the waist, resting your chest on your legs. Your palms must always face down for this exercise. Dumbbell Only Workout 5 Day Split Ironborn bodybuilding exercises pictures training pdf images the 4 best dumbbell tricep exercises for gaining mass workouts chest shoulders triceps ilrated exercise plan. You will need a firm chair and hand held weights or wrist weights for these exercises. Bend from the waist, resting your chest on your legs. Upper Body Bench Presses With a bench and two dumbbells you can do a lying bench press to work your chest. Dumbbell Hammer Curl 3 10 - 15 Day 4: Legs & Core Dumbbell Workout Exercise Sets Reps 1. Dumbbell Bicep Curl 3 10 - 15 6. Beginner Dumbbell Exercises Conquer the Gym With the 17 Essential Dumbbell Exercises Every Beginner Should Know. However, there are some exercises that are the best to lose weight and build muscle, including: 1. You can purchase specific, inexpensive equipment for exercising your wrists and forearms. Maintain an adequate diet and get plenty of sleep to give your body the support it needs to grow muscles. When you start, you should perform one overall exercise for each muscle group. You may also want to work with an experienced weightlifter or watch a video that demonstrates the appropriate lifting form. Dumbbell Curl incline Curl Tricep Kickback Tricep Extension Wrist Curl Lower body Squat Lunge Leg Extension Stiff Legged Deadlift Leg Curl Calf raise Situp Ab Lateral Leg raise Notes: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. Sets 4 Reps 10 Rest 60sec Tempo 2010. If you are training for a specific sport, bodybuilding, power lifting, or merely looking to progress in your weight training, then you can begin to incorporate advanced weightlifting techniques, such as negatives and supersets. (adsbygoogle = window.adsbygoogle || []).push({}); https://dumbbell-exercises.com/exercises">, Seated Palms-In Alternated Shoulder Press. 3.6K Shares View On One Page Start lying flat on a bench with a dumbbell in each hand. Repeat the same movement. Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. List of Dumbbell Exercises Let’s go over these dumbbell exercises as segmented by the main target areas in the body. Stand holding a dumbbell in both hands, then lower into a squat and move moving the dumbbell to the right, until your thighs are parallel to the floor and the dumbbell … Do not hold your breath and remember to breathe out as you do the “work” part of each exercise. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. Goblet squat Simply hold the one of sides of a dumbbell in front of the chest. Furthermore, a dumbbell workout at home is a doddle. Goblet Squat. 2. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a go-to program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements. Bend forward, hingeing at the hips, then … Start lying flat on a bench with a dumbbell in each hand. Dumbbell Calf Raise 4 20 6. Beginners should perform a single exercise that attends to overall shoulder strength, and then add in additional exercises to work the specific deltoid heads. While you can perform some of these advanced techniques at home with dumbbells, you may wish to consider joining a gym where they have special equipment and coaching to help you meet specific goals. Training with dumbbells stimulates … Overhead Dumbbell Tricep Extension 3 8 - 12 7. Plan to exercise each body part at least twice a week. Many other exercises not shown. Why it works 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. Dumbbell is perfect equipment for indoor sport. You can do them on their own, before working out, or as part of a longer routine. It can be performed as a complete workout program for up to 8 weeks. As a beginner, your focus should be on learning the exercises and getting the muscles used to the idea of being put to work on a regular basis rather than piling on the plates. These techniques can help push you past plateaus and realize new growth. An appropriately designed weight training program for elderly, like dumbbell exercises for seniors, can offer benefits that boost one’s overall quality of life, including: (i) Enhanced strength in the upper and lower body (ii) Reduced age-related problems such as joint, balance and stability issues. Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Close-up Young sport woman doing dumbbell exercises. Chest Supported Dumbbell Row 3 8 - 12 5. There are literally an unlimited number of routines you can put together with just a handful of these exercises. Besides saving space, dumbbells provide a complete total-body workout in minimal time. It’s effective because it can help you loss a weight and build your body, but it doesn’t need a lot of space. Dumbbell Deadlift 4 8 - 10 3. How: Stand … 3. Reps 15 Rest 0sec. Inspiring Dumbbell Exercises Chart Printable PDF printable images. One Arm Dumbbell Rows 4 8 - 10 Each 2. Dumbbell Workout Chart Printable and how to make it impressive to read Making a good dumbbell workout chart printable is the best idea for you who want to build your body very well. Why wasn't this page useful? Do not hold your breath and remember to breathe out as you do the “work” part of each exercise. Motion Raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause. Build Bigger Biceps With These 3 Dumbbell Exercises This workout switches up the angle of your arms to vary the stretch in your biceps. If you need help downloading any of the printables, check out these helpful tips. Steps: Stand to face the chair straight with the … Google+. Increasing your dumbbell dexterity with extra free weight exercises, will help you achieve your goal faster and you can build muscle by using heavier weights. healthy young fitness woman doing exercises. Dumbbell Squat: 20 reps, 2 sets. Nowadays, there is no reason you can’t do exercise. Sports science research has shown that as far as strength & muscle improvements go, our bodies respond … 5 Minutes. Hold the dumbbells in front of you, shoulder width apart. Dumbbell Curl Incline Curls Triceps Kickbacks Triceps Extensions Wrist Curls Lower Body Squats Lunges Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups Ab Laterals Leg Raises Notes: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. How Hold a dumbbell in each hand with palms facing each other. In order to assure proper form, using the following illustrated and written instructions: Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. With dumbbells. Consistent effort pays off. Complete 3-4 times each week, with 1 day of rest between workout. Workout is important to be scheduled so that you are able to manage the time to do it without any difficulties. Stretching your biceps more will help emphasize the long head, working your biceps peak, and stretching your biceps less will help you get a really strong contraction. Hold the dumbbells in front of you, shoulder width apart. You can use either the dumbbell exercises described in the chest exercise printables or bodyweight exercises like pushups. Jan 13, 2017 - All of the equipment that is needed in these workouts can be purchased directly from the York Barbell Retail Outlet Store. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. View the Full Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. First 5 Dumbbell Workout Routine for Women. Workout Routine - Dumbbells - Full Body - … 2-3/8-12. After about six weeks, your connective tissue (ligaments and tendons) will be stronger, and you will begin to notice changes to the firmness of your muscles. Complete all the reps, then switch hands and repeat. But, you might need some equipment to support your activity. dumbbell exercises. Chest exercises.doc Page 4 of 19 Bent-Arm Dumbbell Pullover Exercise Data Main Muscle Worked: Chest Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Compound Tips: Lie on a bench, head over the end, with your feet flat on the floor. Now you raise the dumbbell until the arm is parallel to the floor, reduce it slowly after a pause. Bodybuilding weight lifting and dumbbell exercises Physiotherapy - physiotherapist help woman patient to recover from hand injury. Modified Push-Ups. Warm-up of 00:00. This is one of the most efficient dumbbell exercises because it works both your back and other muscle groups. Spread the leg as wide as the shoulder. As an intermediate weight lifter, you can begin to lift heavier weights and incorporate more exercises. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. See more ideas about dumbbell workout, dumbbell, exercise. Then, squat and stand up steady. 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