Bowflex dumbbell workout chart

Bowflex dumbbell workout chart DEFAULT

8 best dumbbells in to add to your home workout routines

Considering equipping your living room with a set of dumbbells or investing in adjustable dumbbells to save some room? You're certainly not alone. With COVID back on the rise in the United States and parts of the country turning back to restrictions, we're continuously left finding creative ways to resume our normal daily routines inside our homes. Home gym equipment paired with virtual workouts has become increasingly popular as a way to stay in shape and as a good mental break during a stressful time, long before coronavirus was on our minds and with renewed vigor since, from exercise bikes and treadmills to under-desk ellipticals and TRX-like trainers. Fitness studios are offering instructor-led workout classes via Zoom and Instagram Live so you can still break a sweat in your sweats — which has prompted people to turn their living rooms into makeshift gyms fully equipped with yoga mats, kettlebells, and resistance bands.

SKIP AHEAD Best dumbbells to shop

The unexpected and sudden peaking of at-home workouts can take some time getting used to especially if you normally like to do circuit training or prefer to do your workouts on a treadmill. However, the good news is you can still get a good workout at home and build muscle at the same time by investing in basic fitness equipment like dumbbells. Are dumbbells a good investment? They’re versatile, extremely effective in building strength and can be used in many different types of workouts. A seemingly simple purchase can be a daunting task if you don’t actually know what to look for, though. With so many options on the market, we decided to reach out to fitness experts to provide their recommendations for the best dumbbells in each category.

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How to shop for dumbbells

It’s important to note that not all dumbbells are created equally. Jillian Michaels, health and fitness expert and creator of the My Fitness app, explained the most important factors to consider when shopping for dumbbells.

Fixed or adjustable weights

  • Fixed weights are eponymously named because they are a fixed weight that is usually sold in pairs. These are best for people who are just starting to lift weights, or want to focus on one area of the body. If you’re buying multiple fixed weight sizes then you’ll also need to consider storage space.
  • Adjustable weights use a dial system to adjust the amount of weight on each dumbbell, including a safety lock to prevent the weights from falling off. Saving money and space is another convenience to consider with adjustable dumbbells -- you get the variety without having to purchase multiple dumbbell sets. These are best for people who like to lift heavier weights and weight train (weighted lunges, weighted squats, chest press, etc.)

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Dumbbell material

Dumbbells can be made using several different types of material including rubber, neoprene or metal. Rubber and neoprene are softer and less prone to damaging floors, which makes them more ideal for use at home.

Dumbbell shape

Dumbbells come in two shapes: hex and circle. Dumbbells with hexagonal ends are much less likely to roll away when placed on the floor. The best dumbbell shape for you depends on how you plan on using them. If you plan on doing exercises that use the dumbbells as platforms (like a renegade row), then you might want the hex shape. If you want to use the dumbbells like an ab roller you might prefer the circle.

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Best dumbbells to shop

Choosing a dumbbell that’s comfortable for you is a personal preference. You want to pay attention to the grip and the size of the handle, as well as the dumbbell’s shape, material and cost. “Heavier doesn’t necessarily mean better,” said Leyon Azubuike, founder and CEO of Gloveworx. “You have to make the weight work for you and make sure they feel comfortable in your hands!”

Best all-around dumbbell: CAP

1. CAP Barbell Pound Dumbbell Set (limited availability)

Melissa Vogel, Aerobics and Fitness Association of America and certified personal trainer and certified group fitness instructor — who mostly works with busy moms — said, “This one is great for a little more advanced and serious client that is looking to take their at-home workout to the next level.” The set includes weights that range from five to 25 pounds, which is convenient for a variety of workouts. The steel handles sport medium-depth diamond knurling meant to provide a secure, non-slip grip when working out. The cast iron heads are also coated with a protective layer not only to reduce damage to the equipment itself, but to your floors, as well.

Best affordable dumbbell: CAP

2. CAP Barbell Coated Hex Dumbbell

If you’re looking for something basic and don’t want to spend a lot of money on a big set, Vogel recommends CAP’s Iron Hex model. “They are basic, sturdy, and reliable,” she told Shopping. “They also have a hexagon shape to the ends that allow you to balance on them for planks and other body resistance/isolation moves.” These dumbbells have a baked-in enamel coating for better durability.

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Best high-end dumbbell: BowFlex

3. Bowflex SelectTech Adjustable Dumbbell (limited availability)

Believe it or not, even dumbbells can be high-tech these days. Michaels prefers the BowFlex SelectTech model which can be used with the free BowFlex SelectTech app that allows you to keep track of your reps. This model also has the largest weight range, from 10 pounds and up to 90 pounds in 5-pound weight increments. “If the sky is the limit here, the Bowflex SelectTech s are awesome. They have the dial system. They have a special shape so they don’t roll around [and] they don’t take up a ton of space. The only downside is they are still metal, but the product is well built and doesn’t clank when you lift them,” said Michaels.

Best dumbbells for smaller hands: Ativafit

4. Ativafit Adjustable Dumbbell

Nicole Ferrier, an American Council on Exercise certified personal trainer said the Ativafit adjustable dumbbell is her top choice for an at-home gym, noting typical hand sizes she's come across. “Women should look for dumbbells with smaller grips on the handle. This is because a female’s hand is smaller than a male’s hand. Having a firm grip is essential to lift safely and comfortably.” The space-saving design takes seven sets of weights and puts them into one plastic tray, and makes it easy to switch to your desired weight.

Best dumbbells for comfort: Bowflex and NordicTrack

5. Bowflex SelectTech Dumbbells

“Personally I make sure the dumbbells have a short handle so they are far easier to balance when I’m lifting heavy,” said Jillian Michaels. Some handles are also knurled, which means the grip is lined with a raised pattern with ridges that allows for a better hold. The Bowflex SelectTech has a straight handle with extra grip and the coating on the weights allows for a more silent workout. At the end of the dumbbells is a dial so you can easily adjust the weight and resistance to best suit your workout.

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6. NordicTrack Select-A-Weight Pound Dumbbell Set

NordicTrack appeared in many of our fitness equipment roundups, from exercise bikes to treadmills. This set of adjustable dumbbells are similar to the Bowflex model (and look similar, too), but reach a slightly higher maximum weight per dumbbell: 55 pounds (as opposed to Bowflex's pounds). The set comes with a free year of iFit, a fitness subscription that gives you access to live and on-demand workouts and classes (normally $). To adjust the weights, you can remove a simple notch at the top of the dumbbell to the proper spot for your desired weight.

Best dumbbells for beginners: SPRI

7. SPRI Deluxe Vinyl Dumbbells

Beginners will require less weight range and won’t need any of the fancy bells and whistles (like Bluetooth capability) so the options are more affordable. Michaels recommended these light hand weights — which you can get in either 3-pound or 8-pound version. They also have a hex cap and vinyl cover for protection.

Best dumbells for durability: Weider

8. Weider Select-a-Weight Pound Adjustable Dumbbell Set

Dumbbells can be costly, but if you invest in a high-quality pair of weights and they are stored properly they can last for many years. Certain materials like metal can show signs of wear and tear sooner than other materials so if you’re looking to invest in weights for the long haul, consider dumbbells with a protective rubber coating. It not only lasts longer but doesn’t make as much noise when dropped on the ground. Azubuike recommended Weider Fitness dumbbells and said they are cost-friendly and have a good range. “I’ve been trusting these since my collegiate athlete days [and] they are durable! They won’t tear your hands up and they have a good grip,” he said.

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Leila Najafi

Leila Najafi is a freelance lifestyle writer with bylines in Thrillist, USA Today, Business Insider, and Reader's Digest.

Sours: https://www.nbcnews.com/select/shopping/best-dumbbells-home-ncna

The 30 Best Dumbbell Exercises of All Time

Goblet Squat

1. Goblet Squat

Stand with feet shoulder-width apart and hold a heavy dumbbell by its end with both hands at chest, to start. Squat as low as you can, keeping back flat and chest up. At the bottom of the squat, drive through heels to return to start. That’s 1 rep. Repeat.

Pro tip: You can also try sumo squats, tempo squats, and jump squats (light weight)

Stepup

2. Stepup

Stand perpendicular to a bench or other elevated surface that’ll put your thigh parallel to the floor when you step on it, to start. Hold a dumbbell in each hand and step up onto the bench, leaving your trailing leg hanging of. Drive through your front heel to stand. Pause briefly, then slowly lower to starting position. That’s 1 rep. Repeat.

Pro tip: You can also stand parallel to the bench and perform lateral stepups

Turkish Getup

3. Turkish Getup

Lie faceup on the ground holding a dumbbell in your left hand with arm extended, eyes on the weight, left knee bent with foot planted, to start. Keep your right leg straight out on the ground. Then, pushing off your left foot, roll onto your right hip and come up onto your right elbow. Push up onto your right hand, and bring your back off the ground. Next, thread your right leg back into a kneeling position. Your arm should still be locked out. From this kneeling position, take a deep breath, tighten your core, and lunge forward to a standing position. Reverse the process to come back down to the starting position. That’s 1 rep. Repeat. 

Pullover

4. Pullover

Lie on your back on the floor and hold a dumbbell by its ends overhead with both hands, to start. Press the weight over your chest, then reach back over your head, bending your elbows slightly. Continue until you feel a stretch in your lats, then pull the dumbbell back over your chest. Take a deep breath every time you lower the dumbbell behind you. That’s 1 rep. Repeat.

Walking Lunge

5. Walking Lunge

Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing one another, to start. Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. That’s 1 rep. Step forward with your rear leg to perform the next rep. Repeat.

6. Lateral Lunge

Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing one another, to start. Step laterally to one side, bending this knee to come into a lunge as you lower the dumbbells toward the ground. Drive through your foot to return to the starting position. That’s 1 rep. Repeat, then switch sides. 

Lunge to Press

7. Lunge to Overhead Press

Stand with feet hip-width apart, holding two dumbbells at shoulder level with palms facing each other, to start. Step forward into a lunge, lowering your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Push off your front foot to come back to the starting position, then press the weights overhead. That’s 1 rep. Repeat.

Tate Press

8. Tate Press

Lie back on a bench or flat, sturdy surface with dumbbells in each hand, arms extended over your chest and palms facing your feet, to start. Point your elbows out and bend them to lower the weights almost to your chest, so they make L shapes. Extend your elbows to return to starting position. That’s 1 rep. Repeat.

Floor Press

9. Floor Press

Lie on the floor, holding dumbbells at your chest, to start. Slowly lower your upper body to the floor, then extend your arms so dumbbells are in a bench press position. Lower elbows to the floor, making sure to keep tension in your lats so upper arms are at 45 degrees to your torso. When elbows touch the floor, extend arms to the starting position. That’s 1 rep.

Arnold Press

Arnold Press

Stand with feet shoulder-width apart, a soft bend in your knees, holding dumbbells in front of your forehead, elbows at 90 degrees and palms facing you. Slowly open your arms wide so elbows are still at right angles but hands are now facing out, squeezing your shoulder blades together as you perform a military press (shown). Reverse the pattern. That’s 1 rep. Repeat. 

Squat to Press

Squat to Press

Stand with feet shoulder-width apart, holding the dumbbells at shoulder level, to start. Squat as low as you can without losing the arch in your lower back. Come back up and press the weights overhead.

Seated Military Press

Stand with feet shoulder-width apart (or slightly narrower), and hold dumbbells at your sides, to start. Explosively heave the dumbbells up to your shoulders—a motion called a clean—or simply bring them slowly to shoulder level. Squeeze your shoulder blades together and stabilize your core as you press the weights overhead and slightly backward so they’re vertically aligned with the back of your head. Hold at the top for a moment, then lower back to your shoulders. That’s 1 rep. Repeat. 

High Pull

High Pull

Stand with feet hip-width apart, holding two dumbbells in front of your body with palms facing you, to start. Bend your knees and hinge at your hips so the weights hang just above your knees. Explosively extend your hips as if jumping and pull the weights up to shoulder level with elbows wide apart, as in an upright row. That’s 1 rep. Repeat.

Dumbbell Deadlift

Romanian Deadlift

Stand with feet hip-width apart, holding two dumbbells in front of your body with palms facing you, to start. Keeping your lower back in its natural arch, bend hips back, your torso forward, and lower yourself until you feel a stretch in your hamstrings. You may bend at the knees. Reverse the movement to return to the starting position, squeezing your glutes at the top. That’s 1 rep. Repeat.

Thrusters

Thruster

Stand with feet shoulder-width apart with dumbbells in the front-rack position, to start. Keeping weights near shoulders, lower into a squat, then explosively stand to rise, activating glutes, pressing hips forward, and locking out knees; use the momentum to help drive the weights overhead, palms facing each other. Immediately reverse the motion, lowering weights to front-rack position and transitioning into a squat. That’s 1 rep. Repeat.

Bulgarian Split Squat

Bulgarian Split Squat

Stand lunge-length in front of a bench with a dumbbell in each hand and rest the top of your left foot on the bench behind you, to start. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor, then drive through your front foot to return to start. That’s 1 rep. Repeat. 

Strict curl

Strict Curl

Stand with feet shoulder-width apart, arms extended straight down with dumbbells at your sides, palms facing one another, and your back against a wall, to start. Perform alternating curls by rotating your forearms and flexing the elbows. Squeeze your biceps at the top, then lower back to the start position. That’s 1 rep. Alternate sides.

Wrist Curl

Wrist Curl

Hold a dumbbell in each hand and sit on a bench, box, or chair, resting your forearms on your thighs, allowing your wrists to bend back over your knees so the weights hang down, to start. Curl the dumbbells up by just flexing your wrists. That’s 1 rep. Repeat.

Hammer Curl

Hammer Curl

Stand with feet shoulder-width apart (or slightly narrower) with arms extended at sides, dumbbells hanging at either side of your body, palms facing one another, to start. Maintain this neutral grip as you curl the dumbbells straight up, pause and squeeze your biceps at the top, then lower back down. That’s 1 rep. Repeat. 

Renegade Row

Renegade Row

Begin in a pushup position, holding dumbbells on the floor in a neutral grip, to start. Perform a pushup on the dumbbells, then immediately perform a one-arm, neutral-grip row. Repeat the pushup and row on the other side. That’s 1 rep. Repeat. 

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Dumbbell workouts

Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps. But give a man a pair of dumbbells and a plan, and he can change his entire body in a month.

This four-week, four-workouts-a-week training plan is guaranteed to get results if you follow it to the letter. And we really do mean to the letter, because the plan goes into great detail on not only the exercises, sets and reps you should do, but also the tempo at which you should work to ensure you maximise your results.

The workouts in the plan are made up of supersets, where you do pairs of exercises back to back to keep your muscles under tension for as long as possible. This is one of the most effective ways to use dumbbells in your training, helping to strip away fat as well as building lean muscle. Supersets are a tough way to train, but one month from now, when you’re sporting a broader chest, bulging biceps, titanic triceps and a set of abs that will make your washing machine redundant, it will all have been worth it.

Once you’ve selected your weights, check out the guide below, which explains how to follow this training plan and how it has been structured to be as effective as possible, then get ready to take on the plan itself.

How The Plan Works

Here’s the theory behind your four-week muscle plan

1. Body part splits

This four-week plan includes four workouts a week. Each of the four hits a different body part. Workout 1 each week targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders.

The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible.

The first three workouts each week hit two different muscle groups, so that while one body part is working, the other recovers, allowing you to keep the intensity level high and lift the heaviest weight possible with good form to stimulate the maximum amount of muscle growth.

2. Workout structure

All four weekly sessions comprise six exercises divided into three supersets, labelled 1A and 1B, 2A and 2B, and 3A and 3B. In a superset you pair two exercises and perform them back to back, only resting after doing all the reps of the second move. Once all the sets and reps of the first superset are completed, you move on to the second superset and so on.

This approach is fantastic for building muscle faster because supersets maximise both the intensity and the quality of your sets. And the harder you can push your muscles in the gym, the more damage gets done to muscle tissue, which is then rebuilt bigger and stronger when you recover.

3. Workout variables

The only way to keep making fast progress when you’re aiming to add lean muscle mass is to follow a progressive training plan that keeps challenging your body in new ways each week. That’s the key to keeping your muscles out of their comfort zone and working as hard as possible so your body has no choice but to keep building back your damaged muscle fibres bigger and stronger.

At the top of each exercise breakdown for the first week are details about each move, including sets, rest, tempo and rest (for weeks two, three and four this information is listed in tables). Tempo = 2sec to lower, 0sec pause at the bottom, 1sec to lift, 0sec pause at the top.

It is imperative you stick exactly to these workout variables because this plan has been designed to provide a progressively challenging workout so you can add the maximum amount of muscle tissue in four weeks.

For example, in week one you’ll do four sets of ten reps per move, which increases to four sets of 12 in week two. In weeks three and four you’ll do five sets of ten and 12 reps respectively, so every week is harder than the previous week. What’s more, in weeks three and four the tempo (the time it takes to do the lifting and lowering for each rep) changes to make the exercises more challenging, so your target muscles experience more time under tension and workload.

How To Pick The Right Dumbbell Weight For Each Exercise

If you’re at home and have one set of dumbbells, this decision will be easy – just hope that it’s roughly the right amount of weight. However, if you have a selection of weights available, or adjustable ones, picking the right one can be tricky. These are workouts with long sets and little rest, plus a strict tempo which ratchets up the difficulty. It’s easy to pick a dumbbell that’s fine in round one but feels way too heavy to complete your sets towards the end of the workout.

Generally you want a weight that means the final few reps of each set feel hard, but also that you have a few reps in reserve. So if the target rep total is 10, you want a weight that allows you to complete reps if pushed. Given that you are doing supersets in this workout, it’s best to err on the side of caution and use the lighter weight if you’re deciding between two. And maybe keep another set to hand if you can, so you can switch in later rounds of the workout if required.

Always consider the second move in the superset too. If you’re looking to switch between exercises quickly with no rest, it’s useful to use the same weight, so if the second move is something like a flye where you know you’ll struggle with a bigger weight, it might be worth using a slightly lighter one for the first exercise. Or just switch weights rapidly, if you trust yourself not to sneak in a bonus rest.

The Best Home Dumbbells For This Workout Plan

That’s dumbbells, plural, because this is a full-body plan and your shoulders can’t handle as much weight as your legs can. If you use one fixed-weight dumbbell for both lateral raises and squats, say, that’s going to make one of those moves very hard or very easy.

Selectorised dumbbells are best suited to this type of plan because you’re typically getting at least eight weight settings. You can quickly change the weight by either scrolling a dial or pressing a button, which means that not only do they save space compared with a full set of dumbbells, but also that it’s easy to pick the correct weight for the exercise you’re about to tackle. These modern marvels typically cost several hundred pounds, which is clearly a lot of money, but once you add up the cost of three sets of fixed-weight dumbbells then selectorised dumbbells start to look like reasonable value. Our recommendations are the Bowflex i Selectorised (£ for one) and Powerblock Pro 32 (£ for two).

Alternatively, you can browse our comprehensive round-up of the best dumbbells and pick a few weight options, although be warned that dumbbells between 10kg and 18kg remain scarce.

How To Warm Up

We’re sure you’re excited about diving into the workouts, but first take a moment to consider your warm-up. All the workouts involve completing supersets with minimal rest, and if you haven’t adequately prepared your body you’ll find the first couple of rounds far tougher than you need to, and won’t get as much from them in terms of strength and size gains. You’ll also increase your risk of injury if you’re using heavy weights with cold muscles.

When warming up, merely jogging on the spot for a few minutes to raise your heart rate won’t do. Each of the workouts is designed to target a specific area of the body, and you need to do the same in your warm-up so you’re priming the muscles that are about to be called into action.

You can start with this dynamic stretching routine, which will take mere minutes and will get your whole body moving. Then move on to an even more specific warm-up for the workout you’re going to do. The simplest way to do this is a round of the exercises you have lined up with no weight, or a very light set of dumbbells if you have them. It won’t take long, and it has clear benefits: a better workout and a little less DOMS the following day.

Workout 1: Chest And Back (Week 1)

1A Floor press

Sets 4 Reps 10 Rest 0sec Tempo

How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Lower the weights towards your chest, then press them back up powerfully to return to the start.

Why Lying on the floor puts you in a stable position so you can attempt to go quite heavy with this move. The range of motion is shorter than a bench press, so focus on contracting the chest muscles being targeted.

1B Hammer bent-over row

Sets 4 Reps 10 Rest 60sec Tempo

How Hold a dumbbell in each hand with palms facing each other. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your elbows. Lower the weights back to the start under control.

Why This move hits the major muscles of your upper back, while your lower back gets worked to keep your torso upright. Using a hammer grip also hits your forearms and improves grip strength.

2A Dumbbell press-up

Sets 4 Reps 10 Rest 0sec Tempo

How Get into position with your feet together and hands holding dumbbells shoulder-width apart. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

Why You might think press-ups are easy, but they are still a useful chest-building move – especially when you factor in the instability of the weights to work your chest, as well as your core, harder.

2B Reverse flye

Sets 4 Reps 10 Rest 60sec Tempo

How Bend forwards from the hips with a light dumbbell in each hand, palms facing. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower them back to the start.

Why This move looks a lot harder than it is, and it works wonders for your upper back and rear shoulders. Start with light weights and master the movement pattern to maximise muscle gain and minimise the risk of injury.

3A Wide dumbbell press-up

Sets 4 Reps 10 Rest 0sec Tempo

How Get into position with your feet together and hands holding dumbbells wide apart. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

Why Placing your hands in a wider position reduces the involvement of your triceps and shoulders, so your chest has to do more of the hard work to lift and lower your torso.

3B Renegade row

Sets 4 Reps 10 each side Rest 60sec Tempo

How Get into position with your feet together and hands holding dumbbells shoulder-width apart. Brace your core so your body is straight from head to heels. Row the weight up, leading with your elbow. Alternate arms.

Why It works your upper back one side at a time so you can fully engage each of the muscles, as well as recruiting your core and shoulder joints to keep your body stable.

Week 2

ExerciseSetsRepsRestTempo
1A Floor press4120sec
1B Hammer bent-over row41260sec
2A Dumbbell press-up4120sec
2B Reverse flye41260sec
3A Wide dumbbell press-up4120sec
3B Renegade row412 each side60sec

Week 3

ExerciseSetsRepsRestTempo
1A Floor press5100sec
1B Hammer bent-over row51060sec
2A Dumbbell press-up5100sec
2B Reverse flye51060sec
3A Wide dumbbell press-up5100sec
3B Renegade row510 each side60sec

Week 4

ExerciseSetsRepsRestTempo
1A Floor press5120sec
1B Hammer bent-over row51260sec
2A Dumbbell press-up5120sec
2B Reverse flye51260sec
3A Wide dumbbell press-up5120sec
3B Renegade row512 each side60sec

Workout 2: Arms (Week 1)

1A Biceps curl

Sets 4 Reps 10 Rest 0sec Tempo

How Stand with dumbbells by your sides and palms facing forwards. Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

Why It’s the classic biceps lift for good reason: performing this move perfectly is one of the fastest ways to add size to your biceps. Just keep your reps controlled to avoid swinging the dumbbells up and down.

1B Triceps extension

Sets 4 Reps 10 each side Rest 60sec Tempo

How Stand tall, holding a dumbbell over your head with one hand and arm straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start. Do all the reps with one arm and then switch and repeat.

Why Working one arm at a time allows you to focus on making your triceps work hard to keep the dumbbell under complete control throughout the lift and lower, while your core must be engaged to keep your torso upright.

2A Hammer curl

Sets 4 Reps 10 Rest 0sec Tempo

How Stand with dumbbells by your sides and palms facing each other. Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

Why Adjusting your wrist position so that your palms face each other for the entirety of the set shifts the workload to a different part of your biceps muscles, as well as recruiting your forearms.

2B Triceps kick-back

Sets 4 Reps 10 each side Rest 60sec Tempo

How Lean forward from your hips, keeping your back straight and arm bent holding a dumbbell. Raise the weight behind you until your arm is straight, then lower back to the start. Do all the reps on one side, then repeat with the other arm.

Why The key to making this an effective triceps-building move is to make sure you fully contract the working muscle as you straighten your arm, and then to lower the dumbbell back to the start position under full control.

3A Spider curl

Sets 4 Reps 10 Rest 0sec Tempo

How Bend down and rest your elbows on your thighs, holding a dumbbell in each hand with arms straight. Curl the weights up, squeeze your biceps at the top, then lower back to the start under control.

Why It may raise a few eyebrows in the gym, but this exercise works your biceps through a full range of motion so you hit them from a slightly different angle, meaning even more muscle fibres are recruited.

3B Narrow dumbbell press-up

Sets 4 Reps 10 Rest 60sec Tempo

How Get into position with your feet together and hands holding dumbbells that are touching. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

Why Bringing your hands close together reduces the involvement of your chest and shoulders so your triceps muscles have to do a lot more of the hard work to lift and lower your torso.

Week 2

ExerciseSetsRepsRestTempo
1A Biceps curl4120sec
1B Triceps extension412 each side60sec
2A Hammer curl4120sec
2B Triceps kick-back412 each side60sec
3A Spider curl4120sec
3B Narrow dumbbell press-up41260sec

Week 3

ExerciseSetsRepsRestTempo
1A Biceps curl5100sec
1B Triceps extension510 each side60sec
2A Hammer curl5100sec
2B Triceps kick-back510 each side60sec
3A Spider curl5100sec
3B Narrow dumbbell press-up51060sec

Week 4

ExerciseSetsRepsRestTempo
1A Biceps curl5120sec
1B Triceps extension512 each side60sec
2A Hammer curl5120sec
2B Triceps kick-back512 each side60sec
3A Spider curl5120sec
3B Narrow dumbbell press-up51260sec

Workout 3: Legs And Abs (Week 1)

1A Squat

Sets 4 Reps 10 Rest 0sec Tempo

How Stand tall holding a dumbbell in each hand. Keeping your chest up and core braced, squat down as deep as you can. Push back up through your heels to return to the start position.

Why It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too.

1B Woodchop

Sets 4 Reps 10 each side Rest 60sec Tempo

How Stand holding a dumbbell in both hands to one side. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. Reverse the movement. Do all the reps then switch sides.

Why It’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back.

2A Lunge

Sets 4 Reps 10 each side Rest 0sec Tempo

How Stand with a dumbbell in each hand. With your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start. Do all the reps with one leg, then switch.

Why The lunge provides many of the same benefits as the squat but with even more core-sculpting advantages because your abs must work overtime to keep your body stable as you lower and raise.

2B Halo

Sets 4 Reps 10 each side Rest 60sec Tempo

How Stand tall holding a dumbbell in both hands in front of your face. Raise it and move it around your head in a clockwise direction. Do all the reps, then repeat in an anti-clockwise direction.

Why It will work your abs, which must be fully braced and engaged to keep your torso stable and upright, and it will improve the strength and mobility of your delicate shoulder joints for added injury-prevention benefits.

3A Goblet squat


Sets 4 Reps 10 Rest 0sec Tempo

How Stand tall holding one end of a dumbbell with both hands. Squat down, keeping your back straight and core braced, until the weight almost touches the group. Stand back up to return to the start.

Why At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibres for growth and keep your heart rate high for fat-loss benefits.

3B Crunch

Sets 4 Reps 10 Rest 60sec Tempo

How Lie flat on the floor, holding a dumbbell across your chest. Engage your abs, then raise your torso off the floor. Squeeze your abs at the top, then lower yourself slowly and under control.

Why The crunch is great for developing your upper abs, but only if you do it right. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum.

Week 2

ExerciseSetsRepsRestTempo
1A Squat4120sec
1B Woodchop412 each side60sec
2A Lunge412 each side0sec
2B Halo412 each side60sec
3A Goblet squat412 each side0sec
3B Crunch41260sec

Week 3

ExerciseSetsRepsRestTempo
1A Squat5100sec
1B Woodchop510 each side60sec
2A Lunge510 each side0sec
2B Halo510 each side60sec
3A Goblet squat510 each side0sec
3B Crunch51060sec

Week 4

ExerciseSetsRepsRestTempo
1A Squat5120sec
1B Woodchop512 each side60sec
2A Lunge512 each side0sec
2B Halo512 each side60sec
3A Goblet squat512 each side0sec
3B Crunch51260sec

Workout 4: Shoulders (Week 1)

1A Overhead press

Sets 4 Reps 10 Rest 0sec Tempo

How Stand tall holding a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

Why The key to building bigger, wider shoulders is to make these muscles work through their full range of motion, so make sure you lower the dumbbells all the way back to the start position at the end of each rep.

1B Lateral raise

Sets 4 Reps 10 Rest 60sec Tempo

How Stand with dumbbells by your sides and palms facing each other. Lean forward slightly, then raise the weights to the sides, leading with your elbows. Slowly lower them back to the start under control.

Why This is a fantastic move for hitting your side delts – the section of the shoulder muscles that, when developed, creates a strong and wide upper body to help create the coveted V-shaped torso.

2A Arnold press

Sets 4 Reps 10 Rest 0sec Tempo

How Stand tall with a dumbbell in each hand at shoulder height with palms facing you. Press the weights directly overhead, rotating your wrists as you lift, until your arms are straight, then lower them back to the start.

Why It’s a similar lift to the straight overhead press, except your wrists rotate as you move the weights – and it’s this added movement that will fire up even more muscle fibres.

2B Upright row

Sets 4 Reps 10 Rest 60sec Tempo

How Stand tall holding a pair of dumbbells in front of your body with straight arms. Keeping your chest up and leading with your elbows, row the weights up until your hands reach chin height. Lower back to the start.

Why Building bigger shoulders means you also need to work your traps, which is what this lift does brilliantly. Don’t go too heavy at first – it’s better to perform quality reps than max-weight ones – and never jerk the weights up and down.

3A Front raise

Sets 4 Reps 10 Rest 0sec Tempo

How Stand tall holding a pair of dumbbells in front of your body with straight arms. Keeping your chest up and arms straight, raise the weights in front of you to shoulder hit. Lower back to the start.

Why This lift hits the front of your shoulders predominantly and, as with all shoulder moves, make sure you are controlling the weight at all times – it should never be controlling you. You can’t add muscle if you’re injured.

3B Shrug

Sets 4 Reps 10 Rest 60sec Tempo

How Stand tall holding a dumbbell in each hand with straight arms. Keeping your chest up, core braced and arms straight, shrug your shoulders. Pause at the top, then lower the weights back to the start.

Why It’s another great move for bigger traps, and the best thing about this move is that you can go heavy because its range of motion is so short. Keep everything tight and shrug the weights up powerfully to make it more effective.

Week 2

ExerciseSetsRepsRestTempo
1A Overheard press4120sec
1B Lateral raise41260sec
2A Arnold press4120sec
2B Upright row41260sec
3A Front raise4120sec
3B Shrug41260sec

Week 3

ExerciseSetsRepsRestTempo
1A Overheard press5100sec
1B Lateral raise51060sec
2A Arnold press5100sec
2B Upright row51060sec
3A Front raise5100sec
3B Shrug51060sec

Week 4

ExerciseSetsRepsRestTempo
1A Overheard press5120sec
1B Lateral raise51260sec
2A Arnold press5120sec
2B Upright row51260sec
3A Front raise5120sec
3B Shrug51260sec

Photography: Danny Bird. Model: Shaun Stafford.

Sours: https://www.coachmag.co.uk/fitness/workouts/dumbbell-workouts

Dumbbell Exercises Chart Printable

Dumbbell Exercises Chart Printable

Dumbbell Exercises Chart Printable

Dumbbell Exercise Chart PDF
Dumbbell Exercise Chart PDFdownload

 

What dumbbell exercises are the best?

Nowadays, there is no reason you can’t do exercise. It is because you can do this activity anywhere. You can’t even do it at your home. You don’t have to go outside to do exercise. But, you might need some equipment to support your activity. You know, one of it is dumbbell. Dumbbell is perfect equipment for indoor sport.  It’s effective because it can help you loss a weight and build your body, but it doesn’t need a lot of space.

However, to make your exercise with dumbbell become more fun, you can combine it with some movements. There are some dumbbell exercises that you can try at home. Anyway, what are the best of it? In this list below, we try to collect all the best dumbbell exercises for you. Check it out below if you want to know!

1.       Dumbbell Bench Press

This exercise will help you build your chest. But, to do this kind of dumbbell exercise, you will need reclining and declining bench. This bench helps you to do the exercise more safely and also more effective. This tool will let you modify the setup in a way as to perform Incline Bench Press and Decline Bench Press. Both of it have function to build your chest become stronger and muscular.

 

2.       Alternated Biceps Curl

You might familiar with this kind of exercise. It doesn’t need other equipment besides dumbbell. But, you need to do it correctly or you will break your arm. It has function to strengthen your muscles and to degree your forearms.

 

3.       Shoulder Press

This is another version of dumbbell exercise that you might also familiar. It also doesn’t need other equipment to perform it, only dumbbell. But, this time you have to do it by raising your two hands at the same time. It will strengthen your shoulder muscles.

Printable Dumbbell Workout Chart
Printable Dumbbell Workout Chartdownload

We also have more printable chart you may like:
Printable Workout Charts

Exercise Dumbbell Workout Chart
Exercise Dumbbell Workout Chartdownload
Bowflex Dumbbell Workout Chart
Bowflex Dumbbell Workout Chartdownload
Printable Dumbbell Workout Chart
Printable Dumbbell Workout Chartdownload
Printable Dumbbell Workout Routine Chart
Printable Dumbbell Workout Routine Chartdownload
Dumbbell Exercises
Dumbbell Exercisesdownload
Dumbbell Workout Chart Printable
Dumbbell Workout Chart Printabledownload
Dumbbell Workout Chart Free
Dumbbell Workout Chart Freedownload
Biceps Dumbbell Exercises Chart
Biceps Dumbbell Exercises Chartdownload

 

How can I do dumbbell for beginners?

If this is your first time trying exercise with dumbbell, you might need to pay attention to this: please, always warm up first. It prevents you from getting sprain or other injuries. You might say dumbbell doesn’t look that hard since anyone can do it even at home, but it doesn’t mean you can skip warming up. Always warm up first, that’s the advice for beginners (and also seniors actually). It won’t be funny if you want to build your body, but what you got is injury.    

Sours: https://www.printablee.com/post_dumbbell-exercises-chart-printable-pdf_/

Dumbbell chart bowflex workout

Sometimes, there's just no way for you to make it to the gym—but that shouldn't mean that you should skip out on getting a good workout in at home. That's a simple fact that has become abundantly clear to even the most unimaginative exerciser during the coronavirus pandemic, when most fitness facilities across the country closed their doors.

If you're lucky (or you're an iron-pumping international superstar), you might have a garage full of racks, weights, and machines to keep your fitness routine strong at home. But not everyone has the square footage or the cash for their own personal sweat space, so you might have to get creative.

If you don't feel like running on the roads around your neighborhood and you're sick of pushups and bodyweight squats, invest in a set of dumbbells (if and when they're available, that is). An adjustable pair like any of these options can be incredibly versatile and take up about as much space as a small box in a corner.

Check out these workouts that use dumbbells—and household items you can grip just like dumbbells, like water jugs, backpacks, and more—can help you to get in better shape.

Iso-to-Reps Biceps Mayhem

This routine shows how versatile dumbbells can be, even when they're outside of the classic gym environment. Men's Health fitness director Ebenezer Samuel, C.S.C.S. uses isometric holds to build up the time under tension—a go-to technique for building muscle—then pumps up your arms even more by packing in extra reps with a drop set scheme.

  • Start standing, holding either dumbbells or water jugs wrapped in your towels at your sides.
  • Curl up until your forearms are parallel with the ground, focusing on rotating your palms so they face the ceiling. Hold for 8 seconds.
  • Do 8 biceps curl reps, continuing to focus hard on rotating your palms so they face the ceiling.
  • Let your palms face each other. Curl up until your forearms are parallel to the ground. Pause and hold for 8 seconds.
  • Do 8 hammer curl reps.
  • That's 1 set. Rest 45 seconds. Do 3 sets.

Home Arm Pump Workout

Another routine from Samuel, this workout uses a couch and dumbbells (or a load you have handy) to blow up your arms. Give the full routine a try and you'll be flexing in no time.

Warmup

Child's Pose w/ Thoracic Rotation -1 set each side, 30 seconds on, 30 off

Bear Crawl Y-T-Is -1 set per side, 30 seconds per side

Workout

Superset 1 - 4 sets

Elevated Bodyweight Skullcrusher -30 seconds

Halfway Pause Biceps Curl -30 seconds

Rest 15 seconds (or rest 45 seconds if you don’t have load for biceps curls)

Superset 2 - 3 sets

Halfway Pause Elevated Bodyweight Skullcrusher -30 seconds

Half-Full Hammer Curl -30 seconds

Rest 15 seconds (or a full 45 seconds if you don’t have load)

Superset 3 - 2 sets

Double-Explode Close-Grip Pushups -30 seconds

Mixed-Style ISO-to-Reps Curl -5-second biceps curl halfway hold, then 5 biceps curls, then 5-second hammer curl halfway hold, then 5 hammer reps

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Pound Dumbbell Workouts

There is one drawback to the workouts above, though: Adjustable dumbbell sets aren't cheap, and they can be hard to find. Likewise, you might not have any gear on hand that you can grip like a dumbbell that weighs any more than 10 or 15 pounds. That's just fine. There's no weight requirement for a good dumbbell routine, so a quality pair of pounders can handle the task—if you're up to put the work in, that is.

Check out this video to see just how many moves you can do with nothing but a pair of 10s (or again, water bottles, cans, etc.), some open space, and creativity.

If you're not up to creating your own circuits, start with these three — built from the moves demonstrated above — to begin.

The Shadowboxer Circuit

Perform each move for 10 reps without pausing. Rest for 2 minutes after completing all five. Repeat 4 times for 5 total rounds.

Jumping Jack

Jab

Left punch, right punch is 1 rep.

Hook

Left punch, right punch is 1 rep.

Uppercut

Left punch, right punch is 1 rep.

Jack Curl

The Lumberjack Circuit

Perform each move for 10 reps without pausing. Rest for 2 minutes after completing all five. Repeat 4 times for 5 total rounds.

Diagonal chop

Chop left, chop right is 1 rep.

Upward chop

Chop left, chop right is 1 rep.

Rotational chop

Chop left, chop right is 1 rep.

Downward chop

Chop left, chop right is 1 rep.

Low Rotational chop

Chop left, chop right is 1 rep.

The Power Thrasher Circuit

Perform each move for 10 reps without pausing. Rest for 2 minutes after completing all five. Repeat 4 times for 5 total rounds.

Vertical Jump

Single-Leg Power Jump

Left leg jump, right leg jump is 1 rep

Split Squat Jump

Left leg jump, right leg jump is 1 rep

Twisting Skater Jump

Left leg jump, right leg jump is 1 rep

Bound to Backward Jump

Brett Williams, NASMBrett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Sours: https://www.menshealth.com/fitness/a/best-at-home-dumbbell-workouts/
20 MINUTE FULL BODY WORKOUT (DUMBBELLS ONLY)

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