And now slowly bring the weight upward until your arms are completely straight. Now curl one arm toward your shoulder. Hold for a moment and then slowly reverse the movements so that your palms face the body at the bottom of the press. , Slightly bend your knees, push your hips back, keep your back straight and chest up. That’s the starting position. Reverse the steps to return to the starting position. "Arms", Now brings your arms out to sides in a control range of motion and then slowly return to the starting position. That’s the starting position. Increase the weight. Hold for a second and then slowly lower the dumbbells in the starting position. "Butt", Whoever said you needed a ton of equipment to get a great workout was lying. That’s one repetition. The hands should be hanging around the waist, so this means that your arm will need to be extended. Half of the fun is experimenting and tailoring workouts just for your body, home setup or temporary advantages. Now, raise the dumbbells out to the sides until your arms become parallel to the ground. Your upper arms should stay close to your ears. 1 OF 7. The material appearing on LIVESTRONG.COM is for educational use only. Stand straight in the shoulder-width stance with holding a dumbbell in each hand. This move is a combination of two exercises—a front squat and a … Grip the dumbbells as tightly as possible with a neutral grip and hold your arms straight at your sides with your palms facing your body. Choose a weight that's heavy enough to challenge you yet light enough that you can maintain good posture while walking. Pairing dumbbell exercises with other equipment, such as benches and special seats, opens an additional world of potential exercises, such as preacher curls, seated reverse curls, step-ups and dumbbell chest presses (to name a few). When you stand up entirely, hold for a second then reverse the steps and lower the dumbbells. Hold for a couple of seconds at the top then slowly brings the dumbbells down in the starting position. Workout Instructions. Hold for a couple of seconds at the top then slowly lower your the weights down in the beginning position. Add these dumbbell exercises to your repertoire to reap the rewards of greater size, ... 6 Full-Body Dumbbell Moves For Maximum Muscle Gains Close gallery popup button. That’s one repetition. That’s one repetition. You can lose weight and build muscle using only bodyweight exercises, or with a single weight. Lift your glutes and extend your hips to straighten your trunk and left leg. Now, raise the dumbbells upward until your arms reached slightly above your shoulder height. Keep your palms facing your sides while gripping the dumbbells. Stand with your feet shoulder-width apart, knees bent slightly, holding a dumbbell in front of you with both hands. Stand upright in the hip-width stance along with holding a dumbbell in each hand. There are only a couple of exercises you can do with the dumbbells while you’re standing. Grasp the dumbbell with both hands. Bojana Galic is the staff writer for Livestrong.com and is currently finishing her NASM personal training certification. But… If you are ever crazing variety in your dumbbell workout head to Youtube for additional exercise ideas. These six trainer-approved exercises will help build strength and muscle and boost your calorie burn — all in one workout. The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. And this time something is unique. The best way to make full-body dumbbell exercises harder? Now raise the dumbbells toward your chin until they reached your neck (elbows should go out to the sides). You will need only one dumbbell for this exercise. Whether your weekly workout routine is split by body part or not, incorporating some full-body dumbbell exercises is a surefire way to add a challenge to your training sessions. Repeat with your opposite arms to complete one repetition. Your left arm should be stretched out alongside your body, palm down. Below is the step-by-step guide to perform the above six standing bicep exercises. Hold for a moment and squeeze your triceps muscles and repeat the steps for the next rep. Start with standing straight along with holding a dumbbell in your right hand. Keep your spine neutral throughout this entire movement, Araujo says. Grip the dumbbells with a neutral grip and hold your arms straight in front of your thighs with your palms facing your body. Grab one dumbbell in each hand and stand tall in the hip-width stance. Slightly bend your knees and push your hips back to lean forward. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. Dumbbell Floor Press Techniques, Variations, Benefits, The Top 6 Dumbbell Quad Exercises of All Time, A Complete Guide To the HIIT Lower Body Workout, Resistance Band Chest Workout: How to, Exercises, Benefits, The Best Intermittent Fasting Books For 2020-21, 5 Day dumbbell workout Split (Complete Guide). That’s the starting position. There is a strong emphasis on dumbbells within Crossfit, so make sure to master these exercises now, as I’m sure you will start to find them more often in your own programming. full body dumbbell exercises for 2021. Keep your back straight, chest up and face facing the floor. Make sure to squeeze your bicep muscles at top of the curl. That’s all I had to share with you in this article. Use of this web site constitutes acceptance of the LIVESTRONG.COM "Butt", Unlike the traditional bicep curl, do not rotate your forearms when you raise the weights. "Shoulders" On an exhale, push your hips forward and straighten your legs, swinging the dumbbell up to chest height with control. These exercises are a part of the general workout routine. Full Body Beatdown. That’s one repetition. And hold the dumbells with a neutral grip, your palms facing each other. "Arms", To do a front raise, lift your arms in front of you until your hands and elbows are at shoulder level. Grab one dumbbell in each hand and stand tall in the hip-width stance. Grip the dumbbells as tightly as possible with an overhand grip and hold your arms straight in front of your thighs. You can do single-arm as well as both arm front lateral raises. That’s one repetition. Now raise the dumbbells back in an arc motion until your arms being fully straight behind you. Dumbbell training is a great alternative to barbell work. I’m going to prove that to you with this great 15-minute full-body workout you can do with only one kettlebell or a dumbbell. Press through all four corners of your feet to return to standing. Your arms should be straight at your sides and palms facing forward. Below I’ll share instructions on how to perform both arm tricep kickback. But if you want to perform more than one rep, do not leave the dumbbells on the ground. Keep your eyes on the dumbbell and your shoulder locked into the socket. Keep your core tight and back straight and slightly bend your knees and lower down to lift the weights. All the above exercises strengthen your arms and help your triceps muscles increase. Hold for a couple of seconds at the top then slowly brings the dumbbells down in the starting position. Bend your right elbow and lower the weight toward the opposite side shoulder (bringing from behind your head). Bringing you this challenging upper body dumbbell workout at home, we have Reece Williamson. Keep your knees behind your toes and your back straight. Do three rounds total. Perform 10 repetitions of three sets. Hold for a moment, squeeze your tricep muscles then bring your lower arms down (elbows should be locked throughout the movement). Push into the heels to stand up and repeat. That’s one repetition. Pause, and then slowly lower the dumbbells in the starting position. Grip the dumbbells with a neutral grip and hold your arms straight by your sides with your palms facing your body. You don’t need any bench as well as you don’t need to lay down or sit, all you need a pair of dumbbells and some space where you can stand and extend your arms overhead. This will increase the range of motion of the exercise, Araujo says. However, if you workout at home with dumbbells only you can include these two exercises with the floor press also works on the pectoralis major. Simply grab a dumbbell in each hand with a neutral grip and stand straight in the hip-width stance. This is a complete dumbbell workout program. Hold a heavy dumbbell by one end at chest-height. Keep your upper arms stationary, palms facing you and curl the dumbbells toward your shoulders until you feel the contraction in your biceps brachialis. Now press the weights up (while rotating the dumbbells) until your palms are facing forward at the top of the press. Hold for a moment at the top of the curl, then slowly return the dumbbells back to the starting position. There are three important exercises you can do with the dumbbells while you’re standing. Make sure you hold the dumbbells underneath your chest with your arms straight. You're now in a reverse plank, balanced on your left hand. The 7 Hardest Exercises You Can Do at Home When You're Missing the Gym. Full-body exercises are best for gaining or losing weight. Now press the balls of your feet on the ground and rise up as high as possible on your toes. That’s one repetition. Lie on the ground on your back. Raise your right shoulder, pressing the dumbbell skyward, and come up onto your left elbow. Now curl the dumbbells toward your shoulder until you feel the contraction in your bicep muscles while keeping your palms facing each other. Keeping the abs engaged, bend the knees as if you were lowering yourself onto a chair behind you. Make sure your body and hips remain stationary at all times. Stand tall in the hip-width stance with holding a dumbbell in each hand with an overhand grip. Also, be sure to drive your hips forward with every swing and keep your shoulders back away from your ears. Exercise Sets Reps Full Body Dumbbell Lunge 3 6 - 12 Dumbbell Floor Press 3 6 - 12 Wide Grip Pull Up 3 6 - 12 Standing Hammer Curl 3 6 - 12 Lying Dumbbell Extension 3 6 - 12 Lying Floor Leg Raise 3 10 - 25 MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. First exercise on the list is gonna be the goblet squats. Now, squeeze through your heels to return in the standing position. Slowly bend your elbows to lower the dumbbells back down to your shoulders with control. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Stand upright in the shoulder-width stance with holding the head of a dumbbell with your both hands and hold it in front of your chest. Hold your legs fairly wide apart. That’s one repetition. Below I’ve shared instructions on how to perform both arm front lateral raise. Below we’ll see how to perform all the three exercises with proper technique and execution. Grip the dumbbells as tightly as possible with an overhand grip and hold your arms straight at your sides. As you straighten your legs, press the dumbbells up over your head. Hold for a moment then again bring your arms out to the side and return and repeat for the desired number of repetitions. "They're also a great way to increase calorie expenditure.". Goblet squats. Perform 10 repetitions of three sets. [ To make this move even more challenging, you can elevate your heels on a stack of small weight plates or the edge of a short step. Grip the dumbbells with an underhand grip and hold your arms straight at your sides. If you want to learn an effective full body workout routine optimized for muscle growth, then you need to read this article. Perform 10 repetitions of three sets. Perform 10 repetitions of three sets. That’s one repetition. Raise the dumbbell until you get to shoulder level. That’s the starting position. Keep your core tight, inhale and curl the dumbbells toward your shoulder until you feel the contraction in your bicep muscles. Stand upright with your feet shoulder-width apart. Perform 10 repetitions of three sets. Grip the dumbbells as tightly as possible with an overhand grip and hold your arms straight in front of your thighs. Extend your right arm straight in the air, palm facing forward. If this is too challenging, you can break the movement up into a squat and shoulder press. The fitness enthusiast who workout at home with limited pieces of equipment such as dumbbells. Extend your arms overhead and keep your elbows as close to ears as possible. That’s the starting position. That’s the starting position. Extend your arms with the elbows slightly bent throughout the exercise. So keeping reading it till the end and choose your best workout. The above six exercises works on your shoulder as well as upper traps. Now curl one dumbbell up across your body to the opposite shoulder while keeping your palms inward. That’s one repetition. Jump back to start. That’s the starting position. Perform 10 repetitions of three sets. Engage your core, pull your shoulder blades down and back and stand tall. Now, raise the dumbbells out to the sides until you feel a complete contraction in your shoulders. Terms of Use ], [ "Legs" Grip the dumbbells with a neutral grip and hold your arms straight at your sides with your palms facing your body. any of the products or services that are advertised on the web site. ? "Legs", "Back" Hold for a couple of seconds at the top then slowly lower your the weights down in the beginning position. The dumbbell chest press is a great exercise to build upper body strength. These standing dumbbell workouts are a part of the overall gym workout routine. "Shoulders" That’s one repetition. That’s the starting position. Stand tall in the hip-width stance along with holding a dumbbell in each hand. Keep your core tight and back straight and slightly bend your knees and lower down until your thighs are parallel to the ground. That’s one repetition. Hold for a moment at the top and then slowly lower the dumbbells in the starting position. Workout A. With both arms at the same time, curl the dumbbells together until they reach the maximum contraction. diagnosis or treatment. 15 Full Body CrossFit Dumbbell Workouts to Build a Powerful Engine. When performing the farmer's carry, your body will naturally want to lean away from the weight, but try to lean into the weight to keep your torso nice and straight. Bend your elbows and bring the dumbbells at shoulder height with your palms facing the body. That’s one repetition. Perform 10 repetitions of three sets. (Toes can face forward or turn out slightly.). Hold for a second at the bottom then slowly stand straight (pushing through your heels). She completed her undergrad education at New York University in 2018. View the Full Body Dumbbell Workout for Teens workout with easy-to-follow exercise illustrations and download as printable PDF. Hold a single dumbbell between both hands. Complete all of the exercises in circuit A back-to-back without resting between exercises. Bring your left leg back to kneel on your left knee. Perform 10 repetitions of three sets. "Abs", A Full-Body Dumbbell Workout for Beginners | Livestrong.com Unique because I’ve shared a list of dumbbell exercises that you can while standing on the floor. Perform 15 repetitions of three sets. I’m kinda of a beginner, my full body workout has been : Bent Dumbbells rows Push ups Clean and press RDL Dumbbells squats + lunges dumbbells swings Dumbbells curls Skull crushers Bicycle crunches . 2020 That’s the starting position. advertisements are served by third party advertising companies. Simultaneously jump feet out wide and press the dumbbell straight out in front of body. That’s one repetition. You can do both arms kickback or single arm. As you reach to the half of the curl rotate the wrist so that your palms face your body at the top of the movement. The Top Apps for a workout for free. That’s one repetition. Best dumbbell exercises 1. Grab one dumbbell in each hand with a neutral grip. Perform 10 repetitions of three sets. Using a super-effective combination of different exercises, we guarantee that you’ll be feeling this one in your biceps, triceps, shoulders, chest, and back. Now slowly bring your arms up at chest level until both dumbbells are close to each other. Stand up, keeping the dumbbell raised overhead. And keep your left arm straight at your side. Grab a dumbbell or two and get into position, letting your arms hang down at your sides. Take the dumbbell and hold it just like a goblet at the chest level. That’s one repetition. It also exercises other secondary muscles such as the rotator cuffs and posterior deltoids of the shoulder as well as your triceps. Bring your arms up in front of you at your chest level (Make sure they are parallel to the ground). The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse This workout can be run for an extended period of time. "Legs", "One of the best bang-for-your-buck exercises in the gym is the dumbbell thruster," says Samuel. "Make sure to fully contract your glutes at the top of the movement and engage your core," Araujo says. Grab a pair of dumbbells in your hands with an overhand grip.