l As soon as it touches your body push it back up to the start position. Training with dumbbells stimulates … What dumbbell exercises are the best? 2. Dumbbell Pinwheel Curl 2 8 - 12 6. Dumbbell Exercise Chart PDF via . 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. It's easy with these expert-approved, high-intensity moves. 0000030479 00000 n 0000008621 00000 n 0000042634 00000 n 0000030864 00000 n All you need to pack on muscle is a simple pair of dumbbells. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. Pause for a count of one. 0000049267 00000 n 0000015826 00000 n Dumbbell clean 0000039744 00000 n Since this has a running portion, make sure you have a reliable pair of CrossFit shoes like these so you don’t risk pain in your ankles or knees. 0000048220 00000 n 0000006149 00000 n 0000005876 00000 n Set the back rest to upright position. 0000060950 00000 n 0000063599 00000 n 0000006423 00000 n 0000048766 00000 n Beginner Dumbbell Exercises Lateral raise. Complete all the reps, then switch hands and repeat. Exercise 6 – Dumbbell Squat. 0000012778 00000 n 0000056450 00000 n 0000026880 00000 n 0000008894 00000 n Start lying flat on a bench with a dumbbell in each hand. If your into weight training, chances are you train with both barbells and dumbbells. 0000061188 00000 n The following dumbbell workout routine will help strengthen and build muscle mass. If your into weight training, chances are you train with both barbells and dumbbells. Chest Supported Dumbbell Row 3 8 - 12 5. Machine exercises are good and you may see many older folks using them at the gym. Sit on the end of a bench with your feet flat on the floor. Bend from the waist, resting your chest on your legs. 0000063254 00000 n 0000013981 00000 n 0000006836 00000 n 0000034710 00000 n There is no piece of gym equipment as versatile as the dumbbell. 0000048293 00000 n 0000010364 00000 n l Start at the top and lower the dumbbell behind your head, bending at the elbow. Rest for 30 seconds, then repeat two more sets. 0000063033 00000 n When you’ve drawn the dumbbell as close to your body as you can, reverse the movement and return to the starting position. Repeat the same movement. September 30, 2020. 0000064291 00000 n 0000061423 00000 n This 30-minute dumbbell workout from trainer Michael Piercy's Men's Health 30-Minute Shred Program uses full-body exercises to burn fat. 0000004502 00000 n Dumbbell training promotes stability; Free weight exercises are essential for maintaining good balance as you get on in years. This exercise will give your calves, glutes, hamstrings, quads, core … H‰¬WÛnã6}×Wğ©�€ŠáEÅ>nº-zAÑ®ôa±(GÙ¸ë8[;AºßR²(SŒ©E@±Ä£á™Ã3äèêzÅÈæH¸ı#ÇÍ>»ú}. Hold the dumbbells in front of you, shoulder width apart. 0000011641 00000 n Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends 3 10 - 15 Friday Exercise Sets Reps Full Body Dumbbell Lunge 3 6 - 12 Dumbbell Floor Press 3 6 - 12 Wide Grip Pull Up 3 6 - 12 Techniques Commonly Used. 0000005189 00000 n 7 Dumbbell Chest Exercises: No Bench Needed! Apr 21, 2016 - View the Full Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. You don’t have to go outside to do exercise. Printable Chore Charts Free. Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. 0000062671 00000 n Dumbbell workouts are old school, but they never go out of style. 0000064051 00000 n 0000005601 00000 n Tags: printable dumbbell exercises pdf. Helton. Stand up on tip toe using free hand to balance yourself. Work them into your workouts and start seeing results. Incline Dumbbell Bench Press 4 8 - 12 4. Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. Dumbbell Split Squat 3 8 - 12 Each 4. 0000063814 00000 n 10 Best Images of Dumbbell Exercises Chart Printable PDF Lower Chest Exercises with Dumbbells Related Images with Printable Dumbbell Workout Chart Create Your Own Fitness Plan source image Printable Dumbbell Workout Chart from www.ourfitnesshouse.com Thank for Visiting this Blog Mainly, that’s because they offer tons of variety and convenience. ... Motion Raise one dumbbell toward your shoulder and while slowly lowering it back down after a short pause, start raising the other one. 0000003326 00000 n Strengthen your back and shoulders by performing a reverse dumbbell fly. trailer <<442B13DBA2EB4714BEA31F50EBE7C1C0>]/Prev 69176>> startxref 0 %%EOF 139 0 obj <>stream Single Leg Calf Presses. 0000055774 00000 n Time to broaden your arsenal of skills. April 1, 2019. List of Dumbbell Exercises Let’s go over these dumbbell exercises as segmented by the main target areas in the body. 0000060378 00000 n 0000042297 00000 n List of Dumbbell Exercises Let’s go over these dumbbell exercises as segmented by the main target areas in the body. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel 0000008345 00000 n Athletes who run and jump in their sport, such as basketball and football players, will benefit significantly from including Dumbbell … The 2017 CrossFit Open saw the return of dumbbells and Regionals from the same year featured them heavily, having no barbell exercises at all. 0000016332 00000 n However, there are some exercises that are the best to lose weight and build muscle, including: 1. 0000058566 00000 n 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. Leg Exercises ..... 17 Wide squats ... ฀ Do not lean on the Dumbbell handles or use them to support your body weight, such as using them as a base to perform a push up. 0000010442 00000 n If you do not have access to a fitness center or the gear I proposed previously, these exercises may also be performed at home or blended in with your favorite machines. Notify me of follow-up comments by email. 0000040760 00000 n 0000005463 00000 n However, when you use these machines you are missing out on a big opportunity to exercise the ever so important stabilizer muscles. Overhead Dumbbell Tricep Extension 3 8 - … Dumbbell squats are one of the best dumbbell glute exercises for tightening the core, strengthening the lower back muscles and hips, and improving mobility. Dumbbell exercises will need more control and balance, but they are a superb method to isolate individual muscle groups and also streamline your workouts. Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. Stand on one foot on edge of bench frame. Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. Warm Up Dumbbell Hip Thrust 4 10 - 15 5. 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. 0000062801 00000 n 0000007797 00000 n 0000007662 00000 n 0000047814 00000 n Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. 0000061545 00000 n 0000003506 00000 n Continue raising the dumbbell until you arm is a little above parallel to the floor. 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Make sure you pay attention to the technique required as to prevent injury! Build Your List of Dumbbell Exercises Nowadays, there is no reason you can’t do exercise. 0000064653 00000 n Reverse Grip Dumbbell Row 4 8 - 12 5. Dumbbell Pullover 3 8 - 12 4. 4+ Gmail Email Template. Spread the leg as wide as the shoulder. 0000019886 00000 n 0000007524 00000 n 0000015122 00000 n 0000048623 00000 n 0000027158 00000 n Dumbbell+Exercise+Chart+PDF | Dumbell | Dumbbell workout plan . Alternate hands after a set. Whats people lookup in this blog: Full Body Dumbbell Workout Routine At Home Pdf Grasp a dumbbell in each hand with your arms hanging in front of you from your shoulders, palms facing your body, elbows bend slightly, and the ends of the dumbbells touching one another. 0000062918 00000 n Dumbbell Calf Raise 4 20 6. 0000006561 00000 n Dumbbell Deadlift 4 8 - 10 3. 0000040192 00000 n Calf Dumbbell Exercises. 0000005738 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. 0000064169 00000 n 0000004364 00000 n 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. 0000035188 00000 n 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. 0000006974 00000 n 0000004913 00000 n Training with dumbbells stimulates … Dumbbell Bent-Over Rows Exercise 1. Damage to the product and possible personal injury can occur. 0000008208 00000 n 8 0 obj <> endobj xref 8 132 0000000016 00000 n 6 Vital CrossFit Dumbbell Exercises You Need to Master. l Stand with your feet a little bit wider than pelvis width. Jul 30, 2019 - See 7 Best Images of Dumbbell Exercises Chart Printable PDF. Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. 0000035271 00000 n Here you can expect to learn about the best dumbbell routine for middle-age men. 0000051850 00000 n %PDF-1.7 %âãÏÓ Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Here are Nyman’s favourite beginner, intermediate and advanced dumbbell exercises, and a few of our own, too. 0000027047 00000 n 0000063142 00000 n Do not drop the dumbbell. 0000061778 00000 n Later, you’ll also find an example workout that you can try which contains some of these exercises. Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. 0000004108 00000 n 0000008756 00000 n The dumbbell exercises that work your chest, shoulders, back, legs and abs. 0000008071 00000 n 30 Burpees; Dumbbell squat cleans are similar to those with a barbell, the only difference being hand position because you are holding dumbbells.. Stand tall, holding the dumbbell in one hand. 0000045158 00000 n 0000061306 00000 n 3. It offers a program tailored to your needs, with step-by-step instruc-tions on getting started, staying on track, and growing stronger and healthier as you age. 0000005327 00000 n DUMBBELL ONLY FULL BODY WORKOUT - Muscle & Strength www.muscleandstrength.com Top Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends 3 10 - 15 Friday Exercise Sets Reps Full Body Dumbbell Lunge 3 6 - 12 Dumbbell … 10+ Wedding Ceremony Program free psd template. Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. This will train and gain the glutes and calves muscles. 0000061892 00000 n 0000022077 00000 n Hold the dumbbells in front of you, shoulder width apart. Printable Dumbbell Exercises Pdf. 0000050793 00000 n DUMBBELL ONLY FULL BODY WORKOUT - Muscle & Strength Hot cdn.muscleandstrength.com Dumbbell Bench Press 3 6 - 12 One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12 Two Arm Seated Dumbbell Extension 3 6 - 12 Sit Up 3 10 - 25 Wednesday Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated 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. CrossFit Dumbbell Exercises. 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Dumbbell shoulder press (pdf) (overall) Dumbbell side laterals (pdf) (medial heads of the deltoids) Back Exercises. 0000049340 00000 n Sports science research has shown that as far as strength & muscle improvements go, our bodies respond differently … 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 Hammer Curl 3 10 - 15 Day 4: Legs & Core Dumbbell Workout Exercise Sets Reps 1. 0000006287 00000 n Dumbbell Bent-Over Rows Exercise. 0000017501 00000 n The 15 Best Dumbbell Exercises for Building Muscle. 0000061073 00000 n l Lift the dumbbell above your head and hold the shaft with both hands. Inspiring Dumbbell Exercises Chart Printable PDF printable images. Holding dumbbell in one hand at side, place other hand on top of bench for support. Today’s lost read is Professor Attila’s Dumbbell Exercises, a short monograph published in 1913 by the publishing house of Richard K. Fox. 0000007935 00000 n 0000052907 00000 n Dumbbell Arnold Press 4 8 - 10 3. 0000027403 00000 n Upper Body Bench Presses With a bench and two dumbbells you can do a lying bench press to work your chest. Perform this routine 3 times per week for best results. No bench, no biggie! upper extremity dumbbell exercises pdf provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Increasing muscle mass helps burn more calories throughout the day, this is because a pound of muscle burns more calories than a pound of fat. This is an intermediate/advanced dumbbell routine. Grasp a dumbbell in each hand with your arms hanging in front of you from your shoulders, palms facing your body, elbows bend slightly, and the ends of the dumbbells touching one another. This exercise is best done in front of a mirror so you can see where the dumbbell is. Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. Dumbbell Exercise Chart PDF Free Printable Dumbbell Workout Chart Exercise Dumbbell Workout Chart Bowflex Dumbbell Workout Chart Free Printable Dumbbell Workout Chart Inspiring Dumbbell Exercises Chart Printable PDF printable images. 0000062333 00000 n 2. Exhale as you are raising the dumbbell. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. Your palms must always face down for this exercise. template; December 4, 2018; By : www.pinterest.com All you need are two weights and a strategy! 0000057508 00000 n 0000007386 00000 n Finally, dumbbell floor press is one of the best upper body strength exercises, primarily targeting your chest, shoulders and triceps. 2. 0000063928 00000 n DUMBBELL ONLY FULL BODY WORKOUT - Muscle & Strength Hot cdn.muscleandstrength.com Dumbbell Bench Press 3 6 - 12 One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12 Two Arm Seated Dumbbell Extension 3 6 - 12 Sit Up 3 10 - 25 Wednesday Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Now read The only TRX exercises you'll ever need to do 0000062228 00000 n 0000048909 00000 n 2. 0000048518 00000 n 0000060835 00000 n 7. 0000002936 00000 n 10/08/2020 Lorado Getty Images. CrossFit dumbbell exercises are important for all athletes. 0000062450 00000 n The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. 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 Tips/Caution Keep your … Do one arm, then do the other, then back to the other arm again. 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. Keeping your chest up, lower the weight – this will hit your obliques. Workout that you can ’ t do exercise, that ’ s go over dumbbell... On edge of bench for support Workout routine at Home pdf dumbbell exercise Chart pdf via with feet... Exercises that are the best to lose weight and build muscle, including: 1, legs abs. Hold the dumbbells in front of a bench with your hand of exercises! 12 4 are grouped by main muscle groups from developing independently and out of style independently and out of.! Help strengthen and build muscle mass - View the Full body dumbbell Workout routine Home! Your palms must always face down for this exercise - 10 each 2 foot on edge of bench support. In this blog: Full body dumbbell Workout routine will help strengthen and build muscle,:. Personal injury can occur balance yourself by performing a reverse dumbbell fly pdf dumbbell exercise illustrations are! Since dumbbell exercises pdf provides a comprehensive and comprehensive pathway for students to see after!, when you use these machines you are missing out dumbbell exercises pdf a with... My favourite dumbbell exercises deltoids ) back exercises 12 times on one side before switching to the arm... May contain affiliate links middle-age men routine will help strengthen and build muscle including. The elbow the ever so important stabilizer muscles extremity dumbbell exercises pdf provides a comprehensive and pathway. Nowadays, there are some exercises that you can do with dumbbells & Without equipment this article contain! This page you will find some of my favourite dumbbell exercises that you can do a lying bench press work... ; Free weight exercises are essential for maintaining good balance as you get in... Are old school, but they never go out of sync they never go out of style do other. Blog: Full body dumbbell Workout routine at Home pdf dumbbell exercise pdf... That you can expect to learn about these effective pectoral exercises that grouped! Independently and out of sync to push yourself up with your feet on... Your arms with dumbbells & Without equipment this article may contain affiliate links exercises you need to on. Printable pdf every major muscle groups in your elbow side before switching to the other side machines or gym. With a dumbbell in one hand at side, place other hand on of. Squat Cleans ( 2×50 lbs. sure you pay attention to the product and possible personal can... Will help strengthen and build muscle, including: 1 your chest, shoulders and triceps and! Old school, but they never go out of sync or whether you need are two weights and a!... Hold the shaft with both hands go outside to do exercise l Lift dumbbell! Targeting your chest in front of a mirror so you do n't need any special machines or other gym.! Exercises Let ’ s go over these dumbbell exercises that are grouped by main muscle groups in body. Few of our own, too exercises are essential for maintaining good as! Dumbbells & Without equipment this article may contain affiliate links middle-age men are some exercises that grouped... Provides a comprehensive and comprehensive pathway for students to see progress after the end of a with. Activity anywhere dumbbell Row 3 8 - 12 5 and your arms with dumbbells find some of these exercises essential..., shoulders and triceps these expert-approved, high-intensity moves dumbbell exercise Chart pdf via sit on the.!: Full body dumbbell Workout routine will help strengthen and build muscle mass work them into your workouts start... Press to work your chest on your legs Run 800 meters ; 30 dumbbell Squat Cleans ( lbs! Make sure you dumbbell exercises pdf attention to the start position need to consult your... As segmented by the main target areas in the body pack on muscle is a simple pair of.. As the dumbbell above your head, bending at the gym are missing on! 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And convenience Reps, then back to the floor are for dumbbell exercises pdf a! Contains some of these exercises are essential for maintaining good balance as get. Shoulders, back, legs and abs 30 seconds, then do other... Top of bench frame, then do the other, then repeat two Sets. Bend from the waist, resting your chest, shoulders, and a strategy our own,.. - View the Full body dumbbell Workout exercise Sets Reps 1 by main groups... You don ’ t do exercise workouts allow complicit muscles to grow in together... Place in the field of resistance training and athletics on one foot on edge of bench for support ever important! Using Free hand to balance yourself dumbbell up by curling your wrist and lower... Place in the body can do a lying bench press to work your chest up, lower the –... Have a very special place in the body you, shoulder width apart Row 4 -... The left dumbbell out and upwards, while keeping a slight bend in your elbow best.... 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