For each complex, use the same set of dumbbells for all three movements. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Hinge at the hips then bend knees slightly to lower dumbbells along the front of legs, pausing when torso is parallel to the ground. For instance, in complex 1, the clean wil… These type of dumbbell exercises mimic our bodies functional movement like squatting, pressing and pulling. Your legs should be bent and your hips below the bench with our feet firm on the floor. What Do You Need: 2 Dumbbells. Dumbbell Deadlift How to do it: Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. Grab a dumbbell in each hand, and bend your knees with your feet hips-width distance apart. This dumbbell glutes exercise focuses on your gluteus maximus, core, quadriceps, and hamstrings. Before moving on to the next complex, rest as needed. Hold the dumbbell at arms-length right above your chest. While keeping your chest upright and spine long, widen your legs further and squat until your knees make a 90-degree angle just like in sumo. The most challenging exercise in the complex will determine the weight for the entire complex: Choose a weight that allows you to complete 10 to 12 reps for three or four rounds. Dumbbell exercises do not have to be less effective when it comes to building your legs – as long as you choose the right dumbbell leg exercises. Hold a dumbbell in one hand at shoulder height with your palm facing your shoulder, elbow down, and extend your other arm out to the side at shoulder height. Your feet should be shoulder width apart (maybe a hair wider). In this video, I will show you the best dumbbell exercises for legs that will hit your quads, hips, glutes and hamstrings. However, be sure to practice the 8 best bicep workouts for the best results. Here are 10 basic exercises that will help loosen any golfer’s hips, stabilize your shoulders, and help you build power and strength in your golf swing. How To Do It A Biceps Curl: Stand with your back straight and your feet at hip-width distance. Drive through the midfoot to return to stand, keeping dumbbells close to the body throughout. Remember to pick exercises which you can do and improve your technique upon. 1. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. These can be done in just a few feet of space in any part of the house. Hold your arms straight at your sides with your palms facing your body. With that in mind, here are some of the best dumbbell exercises for muscle building and more. Perform three or four rounds of each complex, resting 60 seconds between rounds. Grip your dumbbells in each hand. Single-leg exercises can arguably be tougher than two-legged exercises if you do them right. Bring the dumbbells to the sides of your shoulders and press them upward until your arms are extended. Most functional exercises—ones that mimic everyday movements such as squats, hip hinges (deadlifts, for example), lunges, steps-ups—stretch and strengthen your hip muscles in some way. If you are someone who isn’t too confident about his posture while working out with dumbbells or body weight, then this is a good hip exercise for you. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. Six Dumbbell Workouts That Will Widen Your Hips #1. The dumbbell lunge is a great exercise to work out your lower body. Stand in the bottom position of a Romanian deadlift with a slight knee bend and tension in your hamstrings and glutes. The Decline Dumbbell Curl is a great example of how you can use this theory to bolster your best bicep workout. Exercise four: Alternate dumbbell snatch Start with one single dumbbell placed on the floor between the feet. ... Can I do these single dumbbell workouts using a kettlebell instead? Hold a dumbbell in front of your body with your palms facing inwards. Conclusion . There are many exercises you can perform with dumbbells and though many of them are great free weight exercises, there are a number of exercises that fall into the category of functional training. Keep your palms facing in towards your body and your arms straight down by your sides. Dumbbell Shoulder Exercises – DUMBBELL SHOULDER PRESS; To perform a dumbbell shoulder press stand with your feet hip-width apart and a dumbbell in each hand. 5 Dumbbell Bicep Workouts . Here is a list of the 14 best dumbbell exercises for men. Push your hips back and roll your shoulders back to … And they are an excellent way to correct muscle imbalances, which might have occurred over the years by depending mainly on bilateral leg movements. Still, you may need to modify your grip to make them more comfortable. Stand straight, widen your feet and point your toes forwards. Dumbbell tricep exercise will get you firm underarms that you will be confident to flaunt in your t-shirts. Dumbbell Deadlift How to do it: Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. Complete all reps, then switch sides and repeat. Stand with your feet hip-width apart, knees slightly bent and core braced. Hip Exercises for Men 1. Here’s how to do it: Stand straight up as you separate your legs a few inches apart. Exercises Target Muscle Groups: Biceps. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. So there you have it, a dumbbell leg workout for muscle gains that will target the legs all around, including the quads, hamstrings and glutes, with some functional work as well! ... Bend at your hips and knees, tensing your core for stability. Cable machines provide your body with resistance, which is essential to improve your muscle strength. Stand with one dumbbell at each side and your feet shoulder-width apart. You can perform this exercise with or without added weight, such as barbells, dumbbells, or kettlebells. Dumbbell hip thrust provide a good shaped lower body, apart from being attractive, is also healthy. Pull the bar to your ribcage. Squat down to grab the dumbbell and, in one powerful move, drive the hips … 113K subscribers Find the right grip. Stand with your feet about shoulder-width apart. Reverse the motion to return to start for one rep. That approach can be effective, and some people prefer that two-for-one approach instead of crunching, planking, twisting, and otherwise targeting the abs. Stand in a wide-squat stance, holding a dumbbell in your right hand in front of your knees. Dumbbell Thruster . 3 sets of 6 to 8 reps "One of the best bang-for-your-buck exercises in the gym is the dumbbell thruster," says Samuel. Stand with feet at hip-width holding a dumbbell in each hand at your sides. Drive the dumbbell up, keeping it close to your body, and thrust it up with your hips. To perform Decline Dumbbell Curls; Using a bench set to 45 degrees, lie with your chest facing down. The other names of this exercise are Dumbbell Bulgarian split squat and Split Squat with Dumbbells. Best Dumbbell Exercises. In one fluid motion, perform a lateral lunge to the right, hinge at the hips (so your arms are on either side of your right leg), and row the dumbbells up to your chest. Sumo Squat. If you’re just starting out, reduce accordingly and work your way up. When your hips drop below 90-degrees, pause, then reverse the movement by pressing through your heels, extending your knees and hips, and returning to standing. Hold a dumbbell in front of your hips by the ends, so your palms are facing inward in a neutral grip. How to: Start standing with feet slightly wider than hip-width apart, toes pointed out at 45 degrees, torso slightly forward, holding a dumbbell with both hands in front of you. A vigorous core workout targeting the hips, midsection, and shoulders—coupled with proper nutrition, of course—is all you need to produce six-pack abs. Most dumbbell exercises can be done with a kettlebell. Place your hands in front of your hips while you hold a dumbbell in each hand. Cable Single-Leg Side Raise. You can even stick to our dumbbell leg workout at home for max results. Biceps Curl . This move is a combination of two exercises—a front squat and a push press. 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