7 Best dumbbell exercises

7 BEST DUMBBELL EXERCISES! WHAT ARE THE BEST DUMBBELL EXERCISES YOU CAN DO? The humble dumbbell is all you will need to whip yourself into shape of your life. Actually, that's not strictly true because if you don't know how to use it effectively, then its just a lump if metal. So here is some ways to use dumbbells effectively.

  1. DUMBBELL BICEP CURLS


One of the most basic exercises and most used. Using dumbbells will work your biceps evenly, giving you balanced muscle growth. Start position  

  • Start with the dumbbells by your sides and your arms facing forwards.

  • keep you shoulders back and your core braced.


MOVEMENT

  • As you lift the weight, keep your elbows tucked in to your sides and don't rock back and forth to use momentum.

  • pause at the top of the movement and then lower slowly back down to the start.

             2. SQUATS

TARGETS GLUTES AND HAMSTRINGS, IT HITS SEVERAL MAJOR MUSCLE GROUPS AT ONCE WITH THIS MUST DO LEG MOVE.

START POSITION

  • Stand with your feet shoulder-width apart and your core braced.

MOVEMENT

  • Hold your dumbbells by your sides and lower until you thighs are horizontal.

  • Keep your knees in line with your feet and don't round your back.

  • push up though your heels.

         3. PRESS UP RENEGADE ROW

TARGETS YOUR LATS, TRAPS, RHOMBOIDS, CHEST AND CORE.HITS YOUR BACK CHEST AND CORE WITH THIS DEMANDING UT SATISFYING MOVE.

START POSITION 

  • Start by holding a pair of dumbbells in the press up position with your body straight from head to heels.

MOVEMENT


  • Perform a press up then row one of the dumbbells up to your chest.

  • Return the dumbbell to the start, perform another press up then row the opposite dumbbell to your chest.

TOP TIP: To maintain tension on your abs muscles, keep hips as level as possible and avoid turning your body as you row.  

          4. BENT-OVER ROW

TARGETS TRAPS, LATS, RHOMBOIDS, CORE. DOING THIS CLASSIC BACK BUILDING MOVE WITH DUMBBELLS WILL GIVE YOU BALANCED MUSCLE DEVELOPMENT BECAUSE IT PREVENTS YOUR STRONGER SIDE FROM TAKING MORE OF THE STRAIN.

START POSITION

  • Stand with you feet shoulder width apart, back straight, core braced and shoulders retracted

  • Lean forward from the hips, not the waist and bend your knees slightly.

  • Hold the dumbbells just out side your knees.

MOVEMENT

  • Pull the weights up to your sternum allowing your wrists to turn naturally during the movement, and squeeze your shoulder blades together at the top of the move.

  • Lower the dumbbells slowly to start.

      5. SIDE PLANK WITH LATERAL RAISE

TARGETS CORE, DELTOIDS. ADDING A LATERAL RAISE TO A SIDE PLANK INCREASES THE CHALLENGE TO YOUR CORE AND IMPROVES CO-ORDINATION.

START POSITION


  • Hold your body in a straight line from head to heels and position your elbow directly under your shoulder.

MOVEMENT

  • Hold the plank position while slowly raising and lowering the weight.



  • Use a light weight to maintain perfect form.

TOP TIP: If you can't prevent your hips sagging do it without a dumbbell at first like in this photo to get used to the movement then add weight.

          6.  SHOULDER PRESS

TARGETS DELTOIDS, USING DUMBBELLS FOR THIS MOVE ALLOWS YOUR ARMS TO MOVER IN A NATURAL ARC AND WILL GIVE YOU BALANCED MUSCLE DEVELOPMENT.

START POSITION 


  • Stand with your feet shoulder width apart or use a bench holding the dumbbells held at shoulder height.

  • Keep your core braced throughout the movement and avoid arching your back. 

MOVEMENT

  • Press the weights directly overhead but don't let the weights touch the top.


TOP TIP:If you are struggling, squeeze the dumbbell handles to encourage the recruitment of more muscle fibers.    

         7.    ONE ARM SNATCH 

TARGETS WHOLE BODY, THIS WHOLE BODY MOVE REQUIRES CONSIDERABLE CO-ORDINATION AND DEVELOPS POWER,SO IT'S GREAT FOR SPORTS SUCH AS FOOTBALL AND RUGBY THAT REQUIRE YOU TO GENERATE FORCE IN AN UPRIGHT POSITION.

START POSITION


  • Start with your knees bent and hold one dumbbell between you legs, keeping your shoulders square.

MOVEMENT

  • Straighten your legs and use the momentum to lift the weight up in front of you powerfully.

  • Squat down beneath the weight to 'catch' it with your straight arm.



  • Stand up straight to complete the move

TOP TIP: As you pull the dumbbell up keep it as close as possible to move the weight efficiently.  

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