List of Dumbbell Exercises Let’s go over these dumbbell exercises as segmented by the main target areas in the body. 0000024232 00000 n Dumbbell Hammer Curl 3 10 - 15 Day 4: Legs & Core Dumbbell Workout Exercise Sets Reps 1. 0000008071 00000 n 0000061656 00000 n This full-body exercise relies on a rock-solid technique to be effective, so don’t overdo the weight when you first start doing the dumbbell snatch. Hold a dumbbell between your legs, keeping it at arm’s length; Assume the squat position; Swing the dumbbell through your legs as you drive yourself upward; Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs; Repeat and then swap arms for a full set; Reps: 6-8 per arm per set Sets: 3 Exercise 6 – Dumbbell Squat. Stand tall, holding the dumbbell in one hand. This is an intermediate/advanced dumbbell routine. Although many may scoff at the idea of training with five pound dumbbells, it is important to remember that Attila trained in a way very different to modern lifters. 0000048413 00000 n Dumbbell Pinwheel Curl 2 8 - 12 6. Hold the dumbbells in front of you, shoulder width apart. 0000062228 00000 n Stand up on tip toe using free hand to balance yourself. Dumbbell Bent-Over Rows Exercise. Reverse Fly. 0000010364 00000 n Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. 0000047483 00000 n It is because you can do this activity anywhere. If you have a workout bench and a pair of dumbbells at home, that is more than enough to strengthen all parts of your body. Perform this routine 3 times per week for best results. 0000007386 00000 n September 30, 2020. Then, squat and stand up steady. Warm Up 0000007248 00000 n All you need to pack on muscle is a simple pair of dumbbells. Do not drop the dumbbell. 0000045158 00000 n 0000015122 00000 n 0000006698 00000 n Dumbbell Bicep Curl 3 10 - 15 6. 0000045556 00000 n 0000061073 00000 n Dumbbell workouts are old school, but they never go out of style. 0000006561 00000 n Shoulders exercises.doc Page 2 of 26 Arnold Dumbbell Press Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Equipment: Dumbbell Mechanics Type: Compound Tips: Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. However, when you use these machines you are missing out on a big opportunity to exercise the ever so important stabilizer muscles. Make sure you pay attention to the technique required as to prevent injury! Whats people lookup in this blog: Full Body Dumbbell Workout Routine At Home Pdf The following dumbbell workout routine will help strengthen and build muscle mass. Later, you’ll also find an example workout that you can try which contains some of these exercises. 0000061423 00000 n Dumbbell+Exercise+Chart+PDF | Dumbell | Dumbbell workout plan . 0000062671 00000 n Biceps exercises.doc Page 2 of 21 Alternate Dumbell Hammer Curl Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbell Mechanics Type: Isolation Tips: Same at the Hammer Curl but you alternate arms. 0000056450 00000 n 0000062918 00000 n Both use the same 9 dumbbell exercises we’ve looked at, but the training frequency (# of times per week) and the volume (# of sets & reps) are different. Dumbbell Curl Incline Curls Triceps Kickbacks Triceps Extensions Wrist Curls Lower Body Squats Lunges Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups Ab Laterals Leg Raises Notes: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. l Start at the top and lower the dumbbell behind your head, bending at the elbow. 10 Challenging Single-Dumbbell Exercises for a Full-Body Workout to Get Your Body in Shape 19/01/2018 by Fitprince Leave a Comment You might have clicked this article out of interest, but still be wondering why you would want to work out with a single dumbbell. By : www.pinterest.com. Dumbbell Exercise Chart PDF via . 0000015826 00000 n Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. Inspiring Dumbbell Exercises Chart Printable PDF printable images. However, there are some exercises that are the best to lose weight and build muscle, including: 1. 0000042634 00000 n 8 0 obj <> endobj xref 8 132 0000000016 00000 n Training with dumbbells stimulates … Machine exercises are good and you may see many older folks using them at the gym. The 15 Best Dumbbell Exercises for Building Muscle. April 1, 2019. 0000027403 00000 n Notify me of follow-up comments by email. 0000062118 00000 n Full Body Dumbbell Workout Routine At Home Pdf, Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), 4 Week Workout Plan For Weight Loss Female. Dumbbell Squat 4 8 - 10 2. 0000048909 00000 n Since dumbbell exercises generally do not isolate muscles, “cheating” can be very tempting. 0000019886 00000 n Equipment Required: 2 dumbbells; Instructions: Touted as being one of the best full body dumbbell exercises, the dumbbell squat utilizes several muscle groups at the same time. %PDF-1.7 %âãÏÓ Sit on the end of a bench with your feet flat on the floor. 0000048220 00000 n 0000002936 00000 n 0000004776 00000 n 0000051850 00000 n Printable Chore Charts Free. 0000007662 00000 n 0000015525 00000 n There is no piece of gym equipment as versatile as the dumbbell. Do one arm, then do the other, then back to the other arm again. This 30-minute dumbbell workout from trainer Michael Piercy's Men's Health 30-Minute Shred Program uses full-body exercises to burn fat. 0000064421 00000 n 1. Stand on one foot on edge of bench frame. Upper Body Bench Presses With a bench and two dumbbells you can do a lying bench press to work your chest. 0000061545 00000 n Mainly, that’s because they offer tons of variety and convenience. Tags: printable dumbbell exercises pdf. 0000010442 00000 n 0000048623 00000 n Jul 30, 2019 - See 7 Best Images of Dumbbell Exercises Chart Printable PDF. 0000009461 00000 n Here are Nyman’s favourite beginner, intermediate and advanced dumbbell exercises, and a few of our own, too. 0000007112 00000 n Motion Raise the dumbbell up by curling your wrist and slowly lower it back down after a short pause. 0000005189 00000 n Dumbbell training promotes stability; Free weight exercises are essential for maintaining good balance as you get on in years. H‰¬WÛnã6}×Wğ©�€ŠáEÅ>nº-zAÑ®ôa±(GÙ¸ë8[;AºßR²(SŒ©E@±Ä£á™Ã3äèêzÅÈæH¸ı#ÇÍ>»ú}. 0000005601 00000 n 0000005876 00000 n Dumbbell squats are one of the best dumbbell glute exercises for tightening the core, strengthening the lower back muscles and hips, and improving mobility. 0000062801 00000 n ... Motion Raise one dumbbell toward your shoulder and while slowly lowering it back down after a short pause, start raising the other one. 0000049340 00000 n Printable Dumbbell Exercises Pdf. 0000063142 00000 n You can’t even do it at your home. 0000004638 00000 n Your back has several muscle groups, including … 0000064531 00000 n Dumbbell Deadlift 4 8 - 10 3. Three rounds for time: Run 800 meters; 30 Dumbbell Squat Cleans (2×50 lbs.) 0000030479 00000 n 0000006287 00000 n 0000003506 00000 n Pause for a count of one. Dumbbell Split Squat 3 8 - 12 Each 4. 0000063814 00000 n Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. 0000007797 00000 n 0000010399 00000 n Alternate hands after a set. Nowadays, there is no reason you can’t do exercise. Tone the muscles in your chest, the back of your shoulders, and your arms with dumbbells. Dumbbell Curl incline Curl Tricep Kickback Tricep Extension Wrist Curl Lower body Squat Lunge Leg Extension Stiff Legged Deadlift Leg Curl Calf raise Situp Ab Lateral Leg raise Notes: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. 0000063485 00000 n Build Your List of Dumbbell Exercises trailer <<442B13DBA2EB4714BEA31F50EBE7C1C0>]/Prev 69176>> startxref 0 %%EOF 139 0 obj <>stream Dumbbell Only Workout 6 Day Split 45 minute full body dumbbell workout for beginners shrinkinguy fitness dumbbell only workout 3 day full body 45 minute full body dumbbell workout for beginners shrinkinguy fitness total body dumbbell workout pdf workoutwalls. 0000048518 00000 n 0000062450 00000 n Dumbbell exercises will need more control and balance, but they are a superb method to isolate individual muscle groups and also streamline your workouts. 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