Find out how you can effectively build lean muscle and shape with just dumbbells. If you decide to train at home, then you need to purchase dumbbells. Perhaps at the initial stage it will be enough to work with your own body weight, but in the future you will still need dumbbells. Thanks to them, you will not only be able to progress the load, but also diversify your activities. There is a fairly large number of dumbbell exercises for all muscle groups, and today we will talk about them. We also recommend buying collapsible dumbbells, as they are much more convenient to use.
Rules for doing exercises with dumbbells for all muscle groups
Dumbbells are the ideal sports equipment for training at home. It is convenient to work with them, and a lot of storage space is not required. In addition, they allow you to work out all muscle groups with high quality. Both guys and girls can use this sports equipment. With regular exercise, you will be able to see results after a couple of months.
To ensure that your classes always bring results, we suggest that you familiarize yourself with several rules:
- Be sure to warm up before the main part of the lesson.
- Do not start your workout earlier than a couple of hours after eating. Before training, we recommend eating foods rich in carbohydrates, which will allow you to provide your body with the necessary energy. After class, it is worth consuming more protein compounds.
- For most people, it is more convenient to train with your favorite music.
- Before the start of the lesson, you need to set yourself up psychologically for the upcoming work.
The most effective dumbbell exercises for all muscle groups
Romanian cravings
This is one of the options for the deadlift, actively used by athletes. The movement is designed to develop the muscles in the back of the thigh. Starting position: the legs are located at the width of the shoulder joints, the feet are directed forward, the dumbbells are in the arms lowered along the body. Pulling your hips back, slightly bend your knee joints. At the same time, tilt your torso, feeling the tension in your targeting muscles. The dumbbells remain in the starting position all this time. It is also necessary to return to the starting position at a slow pace.
Romanian deadlift on one leg
This movement is quite challenging and is best done after you have reached a certain level of fitness. The starting position is similar to the previous movement. Shift your body weight by one leg, bending it slightly at the knee joint. Lean the body forward, and take the other leg back. Also, at the time of tilt, sports equipment must be moved forward. At a slow pace, return to the starting position and the dumbbells should again be on the sides.
Standing Dumbbell Jerks
Starting position: take a sitting position so that your hips are parallel to the ground, and the dumbbells are in the lowered hands at this time. Begin to stand up while lifting the shells to the chest. When you are fully extended, push the dumbbells up.
One-handed dumbbell jerks
Starting position: the legs are located at the level of the shoulder joints and slightly bent at the knee joints, the projectile is located in the hand lowered in front of you. Start lifting the dumbbell, keeping the projectile as close to your body as possible and squat down slightly. When the projectile is in the chest area, straighten your legs, after which you need to sit down again and feel the weight. Raise the projectile up, and the body should remain motionless at this moment. You should perform the final upward movement in one sharp dash.
Russian swings with dumbbells
Starting position: the legs are at the level of the shoulder joints, and the shells are in the hands in front of you. Bending your knee joints, take the shells back between your legs. After that, you need to straighten your legs with a quick movement and at the same time throw the sports equipment forward. This dumbbell exercise is designed to work the muscles in your glutes and thighs.
Dumbbell Rows Towards the Chin
Starting position: the legs are at the level of the shoulder joints and slightly bent at the knees, the shells are in the hands in front of you. The palms should be facing you, the chest is pushed forward, and the back is straight. Raise your shoulder joints, keeping your hands down, and the whole body should work (the knee joints are straightened, and the hips are "tucked"). Begin to bend your elbow joints and lift sports equipment without moving away from far from the body. The elbow joints should, in the final position of the trajectory, be located just above the wrists.
Dumbbell Squats
Starting position: the legs are at the level of the shoulder joints, the dumbbells are on the shoulders, the elbow joints must be directed upward. Keeping your back straight, start doing classic squats. It is very important to remember that during the movement, the knee joints should not go beyond the level of the toes. Go down until your hips are below the knee joints. As you move up, you should feel the tension in your targeting muscles.
Squat "Pistol"
If you have just started to exercise, then this movement should be performed only with body weight without weights. Starting position: put your feet at the level of your hips, holding the sports equipment in your arms lowered along the body. One leg must be lifted and extended forward. After that, begin to perform deep squats, in the final position of the trajectory touching the buttocks to the calves.
Bulgarian split squats
Starting position: dumbbells are in lowered hands, and one leg is on the bench, putting the other leg slightly forward. Squat as you do when performing lunges. The front leg should form a right angle as a result. To do this, make sure that the knee joint does not move forward. It is necessary to descend as low as possible, but at the same time do not touch the ground with the knee joint of the second leg.
Side lunges
Starting position: the legs are at the level of the shoulder joints, and the dumbbells are held by the arms lowered along the body. Perform a deep lunge to the side, pulling your hips back at the same time. In the lower end position of the trajectory, lower the sports equipment to the ground and touch the knee joint with your chest. After returning to the starting position, perform the movement in the opposite direction.
Backward lunge steps on the bench
Starting position: stand in front of the bench, about 15 centimeters from it, holding the shells in your lowered hands, one foot should be located on the bench. Raise your other leg to hip level, but do not put it on the bench. Get off the bench and return to the starting position. After that, you need to take a step back performing a lunge.
Hyperextension
Hyperextension allows you to work out the muscles of the buttocks and back. To perform the exercise, you need a Roman chair, on which you need to fix your legs. With both hands, hold one dumbbell in front of you in the chin area. By relaxing your back muscles and tightening your glutes, lower your torso down. In the lower end position, pause and then return to the starting position.
Dumbbell Bench Press
This exercise should be familiar to you. Lie on your back with your knees bent to rest your feet on the ground. The elbow joints are on the ground along the body. Start doing upward presses.
Alternating presses
The exercises are almost the same as the previous one, but the presses must be performed alternately with each hand.
Dumbbell Pullover
Lie face up on a bench. The knee joints should be bent at a 90-degree angle and the feet rest on the ground. Hold the dumbbell with both hands above your head. Begin to slowly lower the projectile behind your back until you feel the maximum muscle tension.
Swing dumbbells in an inclined position
Starting position: the legs are at the level of the shoulder joints, the knees are slightly bent, the body is tilted forward to parallel with the ground. Dumbbells are in lowered hands, and palms are looking at each other. While bringing your shoulder blades together, begin to raise your arms to the sides until parallel to the ground.
For more information on exercises with dumbbells at home, see this story:
