This Full-Body Dumbbell Workout Utilizes Our Favorite Exercises
From men's health
When you run out of options, it can feel like an unsuccessful search looking for new ways to schedule effective, strength-building workouts. Fortunately, if you have a set of dumbbells at home, that's really all you need.
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Full body dumbbell workouts are the perfect solution for minimal equipment and minimal space fitness to build with less muscle. They move with fewer restrictions than heavy barbells, and a row of dumbbells won't take up much space in a crowded apartment or recreation room.
Try this 5 movement routine at home during your next strength training session, or step away from the dumbbells or machines on your next trip to the gym. Either way, you will get a good job doing some of our top exercises.
Cup of squat
3 sets of 6 to 8 repetitions
"The squat is one of the most basic moves in the gym. It can increase the size of your lower body and increase total body strength. It will hit your core a lot harder than you think," says Men's Health Fitness Director Ebenezer Samuel, CSCS
To pin the cup squat in place, keep your elbows high and hold the tension in your mid back to pull your shoulders back. Your feet should be about shoulder width apart, with your toes turned slightly outward and squeezing your glutes together. Enclose your core to keep yourself from leaning forward. As you squat, open your knees (without slacking off). Don't let your elbows rest on your knees. Instead, maintain a nice, strong position with your upper back, core, and buttocks pinched. As you push back, keep your knees open and squeeze your glutes and core together.
3 sets of 6 to 8 repetitions
"One of the best bang-for-your-buck exercises in the gym is the dumbbell machine," says Samuel.
This movement is a combination of two exercises - a front squat and a pressure press. Your feet should be shoulder width apart (maybe a hair wider). Lean back on your heels and stand in a front squat position with your elbows parallel or slightly above your shoulders. You should also have a mid-back flex to keep your shoulders back in the sockets for a nice controlled position. Your core should also be tight. When you crouch, you should get a little below the parallel - you don't have to go ass to grass. Keep your core fired to prevent tipping over. Explode upward as you slide these dumbbells over your head.
3 sets of 3 to 5 repetitions
The shoulder-safe dumbbell pull allows you to build strength and strength without putting your sensitive joints at risk (at least compared to other variations of the movement).
Keep your feet wider than shoulder width apart and almost lean back as if you were deadlifting. Keep your chest high and your eyes forward. If you create a nice straight line with your arm as it reaches for the dumbbell, rotate your elbow very slightly forward to create an external rotation of your shoulder and turn your bib on.
Transfer your weight to your heels and sit back, keeping your shins perpendicular to the floor. Get up as forcefully as possible and use your glutes with the dumbbell close to your body as if you were pulling up a coat. Once the dumbbell is at shoulder height, pull back and get your back muscles going. Using force from your legs and glutes, push the bar high above your head, not your shoulder. Then, lower the dumbbell onto your shoulder and gradually drop it down for a nice, controlled release that hangs slightly on your hip.
4 sets of 40 seconds
The farmer's comfort offers real, basic full body strength in one go.
For the first shot, bend at your knees and push your bum back as you grab your weights. Tighten your core and get up. Grasp your dumbbells aggressively, pressing your forearms all the time, keeping the weights straight. Squeeze your glutes together and bring your pelvis to a neutral position so you can walk strongly. Squeeze your abs to pull your rib cage in. Roll your shoulders back, which will turn your lower lats and rhomboids on. Keep your neck in a neutral position as you move forward and maintain tension. Make sure you stay upright and focused.
3 sets of 15 reps
You want to think of the Russian Twist as a sit-up first. Keep your feet nice and flat on the floor, especially your heels. Squeeze your glutes together to keep your knees from moving all over when you turn. Sit back and remember to make a right angle for your torso relative to your thigh. Raise your arms in front of you and look up at your hands. Take your weight and drive it out in front of you, keeping the right angle. Keeping an eye on your dumbbell as you spin, hold it to the side for 1 second, and then return to the center. Press and hold again for 1 second, then switch to the other side for 1 second.
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