Young man with naked muscular torso is having a training routine. Dumbbells typically offer a better range of motion than barbells, allowing you to build. Dumbbell exercise illustrations homepage on this page you will find some of my favourite dumbbell exercises. The 30 best dumbbell exercises of all time mens journal. The towel calf stretch is really helpful because this exercise requires straight back and it feels good when i do this. Sit on the end of a bench with your feet flat on the floor. 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. This exercise works the flexor muscles located on the back or underside of your. Inspiring dumbbell exercises chart printable pdf printable images. Youll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. This article explains what pdfs are, how to open one, all the different ways. Jan 12, 2020 dumbbell exercises are a great place to start, since free weights are easy to manage and handle, tripp says.
Holding a dumbbell in each hand with your feet shoulderwidth apart, keep your back straight as you lean forward to become slightly bent over. Stand with your feet hipwidth apart, holding the dumbbells palmsdown in front of your body. An oversized pdf file can be hard to send through email and may not upload onto certain file managers. Squat for a moment and immediately stand up, bring the barbell upwards while turning your palms towards your shoulders. To build muscle mass in upper back execution technique. Pdf file or convert a pdf file to docx, jpg, or other file format. Dumbbell row the basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. Back to back dumbbell exercises to build full body strength. Simple yet effective, this dumbbell allows you to complete all the back exercises below, and then some. Try these following illustrations and instructions to ensure proper form as you exercise your back. And if you do it right, focusing on keeping your hips and shoulders square to. Try these back exercises with dumbbells to build those back. Start by standing with your feet a little wider than your shoulders and knees slightly bent.
Grasp the dumbbell in one hand with your palm facing upward. Jul 30, 2019 see 7 best images of dumbbell exercises chart printable pdf. Please consult with a fitness professional if there is any doubt as to how to perform any exercises. Stand with a narrow stance and grab hold a bar with overhand grip. Warm up dumbbell swingthrough most large muscle groups.
Build a bigger back at home with the use of only one dumbbell. Strength training, when done with regular aerobic exercise, can also have a major effect on a persons mental and emotional health. These routines are intended to be only guidelines for dumbbell workouts and not a complete workout program. This bench helps you to do the exercise more safely and also more effective. Let the dumbbell hang straight down from your shoulder, your palm facing forward. We may earn a commission through links on our site. Dumbbell upper back exercises work your lats using these exercises. The best part is that all of this training will be under an hour. But, to do this kind of dumbbell exercise, you will need reclining and declining bench. Womens health may earn commission from the links on this page, but we only feature products we believe in. Dumbbell flys 2 10 dumbbell pullover 2 8 triceps tricep extension 4 10, 8, 8, 6 tricep dip 3 10 tricep bench dip 3 8 add more weight for each set.
Pdf is a hugely popular format for documents simply because it is independent of the hardware or application used to create that file. The deadlift and squat are largely considered the kings of all. Luckily, there are lots of free and paid tools that can compress a pdf file in just a few easy steps. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. The question is what order should we put it all in. These 10 dumbbell moves will build major back muscle and. Thats too bad because a wide upper back can help your waist look smaller and give you that lean yet muscular look that everyone finds so attractive. The dumbbell upright row strengthens and stabilizes the upper back and shoulders while also challenging the triceps. When you start, you should perform one overall exercise for each muscle group. Triceps triceps kickback dumbbells secondary muscles forearms starting position put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Rest your elbow on the inside of your thigh and let the dumbbell hang.
Now use the back and raise the bar until it touches the. The following workout routines can be performed using dumbbell exercises and will allow you to target muscles in a specific region of your body. 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. Printable dumbbell exercises pdf scroll down for written instructions for each exercise. With this 12 week trainer all you need is two sets of dumbbells a heavier set and lighter set and a bench or a box.
Dumbbell exercises are great for home workouts, in your garage gym routine, or as a change in your back workout routine. One of the most common exercises to strengthen the upper back is the row. At 2 sets per exercise the routine lasts 45 minutes if you rest 1. Bring the dumbbells back down by bringing your shoulders back down. Onearm 3 10 chest dumbbell press 3 10 back shrug dumbbells 3 10 chest chest fly dumbbells 3 10 forearms wrist curl dumbbells one hand 3 10. Bend your back, make sure your hands are stretched straight downward. Read on to find out just how to combine multiple pdf files on macos and windows 10. Dumbbell exercises can provide an upper back workout, however, and are especially useful in forcing. Plus, with dumbbells, you can easily adjust your load, which gives you limitless options for modifying moves to suit to your needs and fitness level. Do 6 to 8 repetitions grab a pair of dumbbells, and stand with your feet shoulderwidth apart and knees slightly bent. Whats the one piece of equipment thats guaranteed to be at every gym in every city and also great for athome workouts.
Rest your other hand on the top of your other thigh for support. In order to view the gallery, please allow manage cookies. Youve done a simple dumbbell workout for beginners. If you made it through all of the exercises, that is a total of 120 repetitions. This bench helps you to do the exercise more safely and also more. 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 dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug. Pull ups and inverted rows are great exercises and not something you should get rid of all together but mix it up, add some variety into your back workout, and fix those imbalances. Alright, lets get back to our dumbbell workout for back. The best exercises for back deadlifting is one of the best complex exercises you can do to add serious amounts of strength and muscle mass to your back as well as hips and tendons. Workout routine dumbbells full body printed on apr 28 2011. This is the printable version of our 20minute dumbbell workout video. With the handle back in the base, turn the adjustment knob on one side to a position that is between the numbers 5 and 7. These brand new dumbbell exercises will ignite your metabolism. Then this extreme dumbbell belly fat loss workout is for you.
Dumbbells, like barbells can provide you with a fantastic workout that takes breaks down free weight training to its basic fundamentals. The reason for a pdf file not to open on a computer can either be a problem with the pdf file itself, an issue with password protection or noncompliance w the reason for a pdf file not to open on a computer can either be a problem with the. You can work your back with two dumbbells on their own or incorporate a bench to add versatility to your routine. Browse through the various dumbbell back exercises below. May 24, 2016 jul 30, 2019 see 7 best images of dumbbell exercises chart printable pdf. Lift your shoulders to raise the dumbbells slightly upwards.
The 30minute dumbbell workout to build your back muscle. Sit on an incline bench at 45 degrees, with your back against the bench. Hold the weights together and then slowly bring them out to the sides. By michelle rae uy 24 january 2020 knowing how to combine pdf files isnt reserved. Studies have shown that people who exercise regularly sleep better. Hold a dumbbell in each hand and extend your arms straight directly in front of your chest, at shoulder height. 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.
Dumbbell exercise chart pdf free printable dumbbell workout chart exercise dumbbell workout chart bowflex dumbbell workout chart free printable dumbbell workout chart. Dumbbell back exercises dumbbell exercises and workouts. Grab a dumbbell in one hand and bend forward at your hips, resting your other hand on a stable surface. While keeping the shoulder blades back and chest up, raise dumbbells vertically, lifting elbows to the ceiling. Deadlifting has the ability to stress the back using moderate to heavy loads and can often be trained in larger. Your legs should be wide enough to swing a single dumbbell through. The best dumbbell exercises and workouts for your back. The reason, is that the dumbbell deadlift not only exercises the back but also most of the major muscle groups. Our product picks are editortested, expertapproved. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. To get through everything you can try and lighten your weights, do only 1 set instead of 2, or just do as many of the exercises as possible. Workout routine dumbbells beginners printed on apr 28 2011. If you want to burn a lot of calories, then you need to do a lot of resistance training exercises for the back of your body, not just. A pdf file is a portable document format file, developed by adobe systems.
Start with lighter dumbbells before moving on to heavier ones. When it comes to back strength, the goal is always going to be progressive overload. Dumbbell back exercises target the upper and lower lats as well as the lower back muscles. Dumbbell floor fly 1215 dumbbell row 1215 dumbbell pullover 1215 lateral raise 1215 dumbbell curl 15 lying triceps extension 15 fat loss circuit lower body complete the following exercises back to back with no rest between exercises. These 10 dumbbell moves will build major back muscle and strength. Lower the dumbbells back down to your sides, and prepare for. This exercise is using a barbell loaded with weights. Today i want to share with you a dumbbell exercises you can incorporate into an upper back workout. At this point, we have 23 total back exercises horizontal pulling and vertical pulling, 12 biceps exercises, and optionally 1 rear delt exercise and 1 upper trap exercise as well. The basic dumbbell row is one of the best exercises for your back, attacking both.
Tipscaution keep your back and upper arms still throughout. Back painstrengthens back and abdominal muscles to reduce stress on the spine. Looking for a printable dumbbell exercises diagrams we have printable dumbbell exercises diagrams and the other about printable diagram it free. The best dumbbell exercises for back are based on the criteria for what you are trying to specifically train for. Growing stronger strength training for older adults. If your dumbbells are light, do as many repetitions as necessary to make the workout challenging. After confirming the proper function of the locking mechanism as described above, return and fully insert the dumbbell handle back into the base assembly. Slowly curl the weight up while keeping the torso, upper arm and elbow still. Stand up and grab a dumbbell with each of your hands.
This dumbbell back workout is one in which will hit the back with 4 dumbbell exercises. Included is a week worth of meal planning to help you get. M the upper back chest training helps me a lot to reduce my back and. My back and shoulder are sometimes really painful if i sit too long, so i try to do these exercises to relieve my pain, and they really help. In this list below, we try to collect all the best dumbbell exercises for you. Onearm 3 10 back shrug dumbbells 3 10 chest dumbbell press 3 10 chest chest fly dumbbells 3 10 forearms wrist curl dumbbells one hand 3 10.
Built with a solid cast iron core and thick hexagonalshaped rubber, it is built to last. Click the illustration for a printable adobe pdf file. The best dumbbell exercises and workouts for your lower back. Because many people use a machine for this exercise, dumbbell exercises for the upper back are often overlooked. M the upper back chest training helps me a lot to reduce my back and shoulder pain. Now, dumbbells come in two forms, fixed weight and adjustable weight. Jul 10, 2012 in this list below, we try to collect all the best dumbbell exercises for you. Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. To revisit this article, visit my profile, then view saved stories. Ready to burn fat and get ripped at home in just 15 minutes. Motion raise the dumbbell back by straightening your arm and allow it to. Bend your elbows and pull the dumbbells towards the ceiling using your back until the dumbbells are parallel with your chest. These movements will ignite your metabolism have you seen one of these. In this 30minute dumbbell workout to build your biceps, well hammer through these seven moves in a circuit.
Dumbbell exercise illustrations building muscle 101. Apr 09, 2020 this exercise targets the back muscles, calves, hamstrings, and the upper trapezius. Aug 27, 2020 dumbbells are a great way to strengthen and tone your back. We are required to prepare two dumbbells in this exercise. If your into weight training, chances are you train with both barbells and dumbbells. Bend down with knees slightly and let the bar hang in front of you. This means it can be viewed across multiple devices, regardless of the underlying operating system. To combine pdf files into a single pdf document is easier than it looks. Flex your knees and hips in order to lower the dumbbells straight down and raise yourself back up after a short pause. The ultimate trainer for those who have a busy schedule, limited gym space or when you find yourself on the road.
363 979 1046 1380 299 1098 503 1417 527 1598 1437 41 1537 158 1335 459 951 1255 542 68 780 531 1235 724 1611 233 1228 122 1082 1417