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Stand with your feet about hip-width apart, and engage your core. Bring the dumbbells in towards your sternum, then extend your arms and press the dumbbells away from you in a straight line, keeping them pressed together. Lie flat on your back with your knees bent and feet on the floor. Have a dumbbell in each hand. Engage your core, and use your abdominal muscles to lift your upper body off the ground.
Engage your core, and maintain a straight back. Bend both knees until they form a 90-degree angle, then push yourself back to the starting position. Alternate legs, then walk forward or repeat the movement with the same leg. Perform two to four sets of 12 to 20 reps with each leg.
#2. Dumbbell floor press
“Combining exercises in a superset can be just as metabolically challenging as performing multiple exercise circuits,” Lowe says. “The goal of this workout is to stay moving the entire time while the reps decrease with each set,” Lowe says. Your abs will be ablaze from the first set to the last. In fact, all you really need is a pair of adjustable dumbbells and a bench if you don’t want to lie on the floor. Push your lower back into the floor and lift your head and shoulders off the floor, pushing the weights up toward the ceiling as you do so. Lower the weights back to your shoulders and repeat.
"Focusing on one side at a time during an exercise helps ensure each side is pulling its weight during movements when you're using both sides at once," explains Meier. "This also helps avoid muscle imbalances. For example, if one arm is weaker, try adding a few extra reps on that side to strengthen it safely over time." "If this exercise is too difficult, you can scale it back by keeping your feet closer to the bench and bending your knees as you lower down," instructs Meier. The goal is to perform three sets of 10 to 12 reps. First up in our tricep workout is the bench dip.
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If you’re using a pair of dumbbells, do the Dumbbell Clean and Press. Explosively clean the dumbbell up to one shoulder, press it up and overhead to the other side, bring it back down to the floor and repeat. This total-body workout will have you exhausted and done—fast,” Lowe says.
Hold the dumbbells in a vertical orientation, with both ends of each bell touching, aligned with your sternum. Squeeze the muscles of your chest as you “crush” the dumbbells together, then press both dumbbells towards the ceiling. Slowly lower the weights back down to the starting position, keeping pressure on the dumbbells. Here's how to do kickbacks to tighten and tone those arms. Stand with your knees slightly bent and a dumbbell in each hand, with your palms facing your hips. Keeping your back straight and your shoulders back, hinge at the hips until your upper body is parallel to the floor.
3×3 full-body single dumbbell and bodyweight workout
Let all the motion be at your elbow joints. Don’t drive too much with your lats. People too often lunge directly backwards, narrowing the base of support too much, so you wind up losing your balance. When the goal is building muscle, balance should not be your focus. Keeping your legs a little bit wider will provide you with the stability you need to focus on new muscle growth. You can build muscle at home with the dumbbells you have now if you know how to train properly with them.
Also known as the surfboard press, this exercise works your shoulders, triceps, and core. It has a nice alternating action, which makes it ideal for one dumbbell, non-stop, circuit training. While you can do leg raises without a dumbbell, using one to anchor your upper body to the floor means you are free to really focus on working your abs.
Stand your dumbbell on its end between your feet. Squat down and grip the top of your dumbbell. Straighten your arms, lift your chest, brace your abs, and arch your lower back slightly. Stand your dumbbell on its end about 2-3 feet in front of your hands.
Bring the dumbbell behind your head with your tricep perpendicular to the floor; your elbow should be pointing up toward the ceiling. Engage your triceps to raise the dumbbell straight up until your arm is fully extended. Maintain a slight bend at the top to prevent your elbow from locking out. Slowly lower the dumbbell back down to the starting position. You can use your free arm for balance during this exercise. Complete your reps on one side before doing them on the other.
The classic theory of "Upper, Middle, and Lower" chest exercises is a good start, but, it's not enough!! The solution to this problem is to not... The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum...
Here's how to do it, along with a couple of variations. Intraday Data provided by FACTSET and subject to terms of use. Historical and current end-of-day data provided by FACTSET.
Do 2-4 sets of 8-12 reps of the following exercises. Place a dumbbell on the floor between your feet, which should be about shoulder-width apart. Bend down, place your hands on the floor, and jump your feet back and out into the push-up position. Swings work your posterior chain, which is the collective term for the muscles on the back of your body, including your hamstrings, gluteus maximus, and erector spinae. You want to build big shoulders and you only have access to a few pairs of dumbbells. I’m going to show you what to do whether...
For this workout, you are going to perform a set of two-handed dumbbell swings at the top of every odd minute, and a set of push-ups at the top of every even minute. Do ten sets of each to total 20 minutes. Raise a single dumbbell into the starting position for goblet squats.
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