Exercise with dumbbells at home. Single dumbbell exercises are an economical and effective way to train. Chest Exercises

16.02.2022

Let's say that you don't have the opportunity to go to the gym, but you have dumbbells at home. Most of the exercises presented here can be performed at home. All you need is a pair of dumbbells. The bench can be safely replaced with an ordinary chair or stool.

Keep in mind: with a conscientious approach to business, the result will be no worse than what you would have achieved in the gym. Combine strength training with cardio and flexibility training, and then you will be successful.

Breast

To strengthen the chest muscle, 3 things are needed: concentration, control and contraction. You need to concentrate and know which muscles work in the exercise. Control means that you monitor the movements and speed of the exercises. The slower you do them, the more you load the muscle fibers. A slow pace also reduces the risk of injury. When you focus on the muscles being trained, the effectiveness of the exercise increases.

Great chest workout. It can be performed on a flat bench, an incline bench, or a bench with a negative slope. Thus, you can shift the load to the middle, top, or bottom of the pectoral muscles. Try to lower the weight slowly so that you feel the same muscle tension as when lifting the weight. If you lift dumbbells too fast, there is a risk of injury to the shoulder joint. It is also important to choose the right dumbbell weight. The resistance should be enough for you to feel how your chest muscles work.

An excellent exercise for the development of the pectoral muscles. Its value lies in the fact that it makes it possible to exclude all auxiliary muscles from work and the load on the chest will be concentrated. Reduction of hands with dumbbells can be performed on a horizontal bench, an inclined one, and a bench with a negative inclination. This will allow you to better work out different parts of the chest. To perform the exercise, take dumbbells and lie down on a bench. The shoulder blades are brought together. Deflection in the lower back. Feet firmly rest on the floor. Hold the dumbbells at arm's length above your chest, palms facing each other. As you inhale, begin to spread your arms to the sides, slightly bending them at the elbows. As you exhale, bring your hands together, returning to the starting position.

With this exercise, you can increase the volume of the chest. To do this, lie on your back on a bench. Feet firmly rest on the floor. Hold the dumbbell in front of you at outstretched arms. As you inhale, lower the dumbbell behind your head (in the final phase of the movement, you can slightly bend your arms at the elbows). As you exhale, return to the starting position.

Back

In everyday life, we use the muscles of the front of the body more, so the back muscles are often underdeveloped, which leads to stoop. Your goal is to develop your entire body evenly. The exercises we offer with dumbbells will help you with this.

The bent over dumbbell row is a great basic exercise for developing your core and upper back. When performing this exercise, a special stand is used, which makes it possible to completely turn off the lower back from work in order to avoid injury. The value of the exercise is that it can help even out the imbalance of the back. To do it, do the following: put your left knee on the bench. Then bend down and rest your hand on it. The body is almost parallel to the floor. Deflection in the lower back. The right foot is on the floor. Hold the dumbbell with your right hand in a neutral grip. As you exhale, pull the dumbbell to the lower abdomen, by contracting the back muscles. On an inhale, slowly lower the dumbbell to the starting position. Repeat the exercise on the other side.

This is an exercise for working out the muscles of the back. The main load here is received by the latissimus dorsi. The main advantage of this exercise is that when it is performed, the load is removed from the lower back. Therefore, this exercise is suitable for people who cannot load the lower back. to perform it, take the dumbbells and lie face down on an incline bench. Hold the dumbbells with a neutral grip, with your arms straight on the sides of the bench. As you exhale, raise the dumbbells by bending your elbows. On an inhale, lower the dumbbells to the starting position.

Shrugi is an exercise that is aimed at training the trapezius muscle. Shrugs are performed with both dumbbells and a barbell. The advantage of dumbbells is that the movement of the exercise becomes more natural and the amplitude of the execution increases. To do this, take dumbbells in your hands and stand up straight. Stretch your arms at the seams. As you exhale, pull your shoulders up as high as you can. Hold this position for a second and return to the starting position.

Legs and buttocks

Although barbell exercises are considered the most effective for the muscles of the legs and buttocks (due to the possibility of using large weights), nevertheless, with the help of dumbbells, these muscle groups can also be worked out with sufficient quality. To achieve what you want, the main thing is to do the exercises correctly. All movements must be clear and precise. And as a result, in addition to impressive external results, you will get strong legs and buttocks, which will allow you to noticeably improve your performance in other sports, such as running and jumping.

1. Straight Leg Row with Dumbbells

In this exercise, the muscles of the buttocks, the back of the thigh and the lower back receive the greatest load. The hands during the dumbbell row are in a more comfortable position than the fixed bar of the bar. Due to this position of the hands, it is possible to shift the center of gravity, due to which the load on the extensors of the back is reduced and the load on the back of the thigh is more concentrated. To perform this exercise, take dumbbells and stand up straight. Place your feet shoulder-width apart. While inhaling, pulling the pelvis back and leaning forward, slowly lower the dumbbells down. As you exhale, return to the starting position.

Squat is a basic exercise for strengthening the muscles of the front and back of the thighs and buttocks. By doing it, you also engage the muscles of the inner and outer thighs. To perform this exercise, take dumbbells in your hands and stand up straight. Feet shoulder-width apart, toes slightly apart. Hands with dumbbells are lowered along the body, palms look inward. Keeping your pelvis in a neutral position, expand your chest. Inhale, hold your breath and draw in your stomach. Squat down as if you want to sit on the edge of a chair. Don't lift your heels off the floor. Lower yourself until your thighs are parallel to the floor. Return to starting position. At the moment of maximum effort, exhale.

Lunges with dumbbells are one of the best exercises for training the legs and buttocks. In this exercise, the biceps of the thighs and gluteal muscles receive the maximum load. To do this, take dumbbells in your hands and stand up straight. Legs shoulder width apart. Connect the shoulder blades, lower your shoulders, tighten your abs. Hands with dumbbells are lowered along the body, palms are turned inward. Take a wide step forward with your left foot and lower into a lunge so that your left knee is over your ankle and your right knee is facing the floor. The right leg rests on the toe. Straighten your legs and take a step forward and lunge with your right leg. Continue alternating legs as many times as needed.

Biceps

As with any strength exercise, correct technique and concentration are very important when training biceps with dumbbells. Try also to avoid common mistakes when doing biceps exercises. For example, many do not fix the shoulders and the body in a fixed position, which takes some of the load off the biceps. Only the muscles that support the elbow joint should work, and the shoulders, wrists and body remain motionless.

1. Curls with dumbbells

The dumbbell curl is one of the best exercises for training the biceps. The advantage of dumbbells over the barbell is in the increased amplitude of the turn of the hand, which provides a better study of the biceps muscle. This exercise can be performed standing or sitting on a vertical or incline bench. To perform it, take dumbbells and stand up straight (or sit on a bench). The elbows are pressed to the sides of the body and remain motionless throughout the movement. As you exhale, bend your elbows. On an inhale, extend your arms back to the starting position.

2. Bending the arms with dumbbells with a grip "hammer"

Hammer is an isolation exercise aimed at developing the shoulder muscle (brachialis), the muscle that is located under the biceps and which gives it such a desirable peak for all athletes. Perform the exercise standing or sitting on a bench. To do this, take dumbbells with a neutral grip and stand up straight or sit on a bench. The arms are extended to the sides of the body. As you exhale, raise the dumbbells to shoulder level. On an inhale, lower the dumbbells back to the starting position.

The peculiarity of this exercise is a large range of motion and a powerful peak contraction at the top point. The biceps receive the maximum load in this exercise. To perform the exercise correctly, sit on a bench and place your feet slightly wider than your shoulders. Take a dumbbell, bend over a little and rest your right elbow on the inside of your right leg. As you exhale, lift the dumbbell to your upper chest. On an inhale, return to the starting position. Perform the required number of times and repeat the exercise for the other hand.

4. Bending the arms with dumbbells on the Scott bench

The Scott Bench Dumbbell Curl is a targeted biceps workout. The advantage of this exercise is that it eliminates the use of cheating, so the biceps of the shoulder gets the maximum load. To perform it, sit on the Scott bench and take dumbbells in both hands, palms facing up. You can also take dumbbells with a hammer grip (palms facing each other) - to work out the shoulder muscle (brachialis). As you exhale, straining your biceps, bend your arms as much as possible, lifting the dumbbells to your shoulder. Lower the dumbbells as you inhale.

Triceps

When you train triceps, just like any other muscle group, you need to use various equipment, including dumbbells, in order to diversify the load as much as possible. Try to feel the work of the triceps and always follow the technique. Keep in mind that when you focus on how your muscles are working during your workout, you recruit more muscle fibers. Therefore, each repetition and approach is more effective, and you get the desired results much faster.

The French Press is a unique exercise for training the triceps. This exercise allows you to work out the triceps along its entire length. When performing this exercise, the emphasis is on the load of the long head of the triceps. This exercise can be performed lying down or sitting. We propose to consider the option of performing the French bench press. Lie down on a bench and grab the dumbbells with your palms facing each other. As you inhale, bend your arms and lower the dumbbells to your ears. As you exhale, extend your arms at the elbows, returning to the starting position.

Another exercise with dumbbells for pumping triceps. This exercise may not be the best for training triceps, but doing it diversifies your arm training, which will undoubtedly benefit you. It is performed as follows: take a dumbbell in your right hand and rest your left knee on the seat of the bench. With your left hand, also rest against the back or seat of the bench. Bend your working arm at a right angle - this will be your starting position. Now straighten your arm at the elbow to full extension, hold for a split second and return to the starting position. Perform the required number of times and repeat the exercise for the second hand.

Shoulders

In most deltoid exercises, you hold the dumbbells at a considerable distance from the body, so they seem heavier than the barbell. Therefore, in order to properly work out the muscles, start exercising with not very heavy dumbbells. The following exercises will improve the shape of the shoulders by developing and strengthening the deltoid muscle.

This exercise strengthens the middle and anterior bundles of the deltoid muscles. To do this, set the back of the bench at a right angle. Take dumbbells and sit down. The knees are bent, the feet are flat on the floor. Bend your arms at a 90-degree angle and spread them apart so that your shoulders are parallel to the floor. The palms are facing forward. Tighten your press. The back is straight, the lower back is tightly pressed against the back of the bench. Holding the position of the torso, raise your arms with dumbbells above your head. Slowly return to the starting position.

The Arnold press is a basic exercise for the development of the deltoid muscles. In this exercise, all three beams are involved, but the main focus is on the middle and front beam. Due to the turn of the arms, the rotator muscles of the shoulder are also included in the work: coracobrachial, supraspinatus and infraspinatus. The technique for doing this exercise is as follows: stand up straight or sit on a bench. Take dumbbells in both hands and fix them at neck level, while pointing your palms towards you. Inhale and holding your breath squeeze the dumbbells up while rotating your hands at the wrists. Exhale at the end of the movement. Inhale and lower the dumbbells along the same path.

Incline dumbbell raise is the most effective exercise for the posterior deltoid muscle. This exercise is the only one that allows you to qualitatively work out the back head of the delta. To perform it, take dumbbells and lean forward, slightly bending your knees. Hands with dumbbells are lowered down. As you exhale, spread your arms out to the sides at the same time. On an inhale, lower your arms to the starting position.

4. Breeding dumbbells to the sides

This is an isolation exercise for working out the middle bundles of the deltoid muscles. You can do it standing or sitting on a bench. To do this, take dumbbells with a neutral grip, palms facing each other. Stand up straight or sit on a bench. The arms are slightly bent at the elbows. As you exhale, spread the dumbbells to the sides without changing the angle at the elbows. On an inhale, lower your arms to the starting position.

12 T-nation experts talk about exercises with dumbbells.

1. Cup squat

Dr. John Racine, Strength and Athletic Trainer

For some reason, the goblet squat is considered a preventive and rehabilitation exercise, which is prescribed only for the elderly and injured. Of course, it can be performed for these purposes, but if you take a lot of weight, this variation of the squat turns into one of the most effective exercises for increasing the strength and mass of the legs.

Why don't lifters do it? Some try to quickly forget about the injury and the shameful movements that they did in the exercise therapy room. And others are simply unaware of his power potential. Cup squats are useful not only for the development of the muscles of the bottom, but also strengthen the cardiovascular system and increase endurance. Holding in front of you during a set of weights requires significant stability of the shoulder girdle and spine.

Do you think that if the bar is much heavier, then squatting with it is better in every way? Find the biggest dumbbell in the gym and try to do as many reps with it as possible. The next day, you will feel how much your legs have worked out, and you will probably want to include the goblet squat in the program. And after a while, you will find that in a regular squat with a barbell, the weights began to increase.

The only warning: if you are lucky enough to find a giant dumbbell, then do not pick it up from the floor, but take it from a bench or box, like a barbell from racks.

2. Rotate dumbbell press

Nick Tumminello – coach and writer

I included this exercise in my book Your Workout Perfected. In addition to pumping up the deltas, it works out the muscles that turn the body and improves the mobility of the pelvic girdle. Very useful for athletes who need to transfer force from the bottom of the body to the top: boxers, strikers, throwers, etc.

Here's how to do it:

Stand straight with the dumbbells up to your shoulders.
Squeezing the dumbbell with your right hand, turn to the left.
To better turn the pelvis, lift your right foot on the toe.
Slowly lower the dumbbell back to the starting position.
Then repeat the same on the other side.

After strict presses, you can add jerking with the legs (see video). It is even more useful for boxers and hand-to-hand fighters.
When you get comfortable with alternating presses, you can try jerking with both hands at the same time; or use only one hand - this will add power to the blow, and strengthen the stabilizers of the body more.

3. PJR pullover

Akash Vagela - Powerlifting and Bodybuilding Coach:

A couple of years ago, triceps were my lagging group. I constantly went through different exercises and techniques until I learned this movement from Paul Carter. And I've been doing it every week since then. It has two huge advantages: 1) it works the long head of the triceps better than any other movement, 2) it spares the elbows - unlike many exercises for triceps.

A regular pullover is performed in two versions - with straight or bent arms, and here you bend your arms while lowering the dumbbell behind your head (the triceps is fully stretched), then, raising the projectile back, straighten your arms. It turns out the average between a pullover and a French bench press (extension of the arms).

Add 2-3 sets of 10-15 reps at the end of each top workout.

4. Triple press

Tom Morrison, weightlifting, martial arts and CrossFit coach:

It's a megaset for building mass and building endurance: you alternate between three pressing movements, stretching the set. Of course, you need to be able to correctly perform all these exercises, work them out first with small weights.

Strict press: lifting the dumbbells to your shoulders and fixing the position of the body, squeeze the shells with the force of only the triceps and deltoids. Do not help with the body and legs.

Push press: sit down a little and, straightening your legs, push the dumbbells at the beginning of the movement, then squeeze with your hands. (in TA called "schwung bench" - translator's note)

Half squat push: first push the dumbbells, and then sit down a second time, straightening your arms. Then rise from a semi-squat with dumbbells over your head. In weightlifting, the exercise is called "jerk jerk".

Try to increase the weight with each workout or add reps to the total.
But don't limit yourself to the same range for each movement - do as many technical reps as possible before you have to switch to the next option.

5. Burpee + lunge

Eirik Sandvik, Sports Training Specialist

If you have to rest for a long time between exercises with a basic barbell (and your fitness leaves much to be desired), try this superset:

Lower yourself into an emphasis lying down, leaning on dumbbells, and push up.
With a jump, put your legs to your hands, taking an emphasis while sitting, and stand up.
Do a reverse lunge on each leg.

An easy option is when doing lunges with dumbbells in lowered hands, but you can complicate it by lifting the dumbbells over your head.

Increase speed and add repetitions (performing a maximum of 30, 45, 60 seconds) without increasing the working weight. This exercise is for endurance, not strength. It is best to put it at the end of the workout as a finishing (finisher). When you get comfortable, you can alternate with supersets for other muscle groups to get a circular block for 3-5 minutes.

6. Slow Down Inching Press

Joel Seedman, PhD, Strength Coach, Athletic Training Specialist

The bench press is a great strength building exercise; leg push press adds power; the one-handed version connects a lot of stabilizers and improves coordination. Add to it a slow lowering to increase the load on the working muscles.

As a result, you will not only work out the deltas and triceps, but also strengthen the shoulder joint, spine, core muscles (and improve posture), which will contribute to progress in other exercises.

Working with one hand and focusing on the negative will help correct imbalances in muscle development. If you have always used only two hands to press, this option will be difficult at first, but will bring many benefits over time.

It can be performed not only according to the power scheme, but also for the development of endurance; add repetitions - and just one set will exhaust you like a sprint with maximum acceleration.

7. Jump Cup Squat

Calvin Heinh, strength coach

Jump squats are very effective for developing speed and power (and activating the maximum number of fibers), but they are somewhat awkward to do with a barbell + not very good for the spine and knees. Even a technical landing with a barbell on the shoulders can overload the joints.

The option with dumbbells on the sides is better, but also not ideal: subconsciously you try to bring your knees together so as not to hit your hips with shells.

But here the goblet squat allows you to give all the best, freely working with your legs, and also unloads the spine. Try adding 3 sets of 5 reps to your next leg workout.

8. Side swing

Tim Arndt, strength coach

In the past, dynamic rises through the sides were popular, but today few people do them - and in vain, they add strength and power to the deltas and traps.

Unlike strict side lifts, the swing is performed with acceleration, and with only one hand. To do this, of course, you will need a reliable support - a power frame or other simulator. And, of course, you should wave without fanaticism, without breaking your arm out of the shoulder joint. When the dumbbell stops lifting and starts to lower, consciously slow down the movement. Accelerated concentric and slow eccentric is the best combination for power and hypertrophy.

9. Squat with a dumbbell between the legs

Bret Contreras, strength and conditioning specialist

This is the favorite glute exercise of my client Tawna Eubanks McCoy, a fitness athlete. Although gym bros consider it “girly” and don’t even try it, believe me, 3 sets of 20 repetitions with a 50 kilogram dumbbell will convince the quadra and gluteal of any doubter.

Stand on the steps or plinths to lower the dumbbell between them until the legs are fully bent and the working muscles are stretched. Do 3-4 sets of 8-20 reps. Quads still lagging behind? Place pancakes under your heels so that the load is not removed at the top point. And for the development of the gluteal, alternate this squat with a bridge.

10. French press of two dumbbells with a neutral grip

Mark Dugdale, IFBB Pro Bodybuilder

While the curved bar or one dumbbell variation is common, I suggest trying two. This method has a number of advantages:

neutral grip (palms to each other) removes the load from the pectorals, which are included in the version with a barbell,
separate work with two hands activates the triceps more,
after strict repetitions, you can change the slope of the hands and continue the approach (see video), which cannot be repeated with one dumbbell,
this option is significantly lighter on the elbows and wrists.

11. Dumbbell Bench Press

Tony Gentilcore, strength and conditioning specialist

This is one of the best moves for those looking to build prominent chests. A barbell is fine (you can use more weight), but dumbbell bench presses are always better for chest development. The range of motion of the bar is limited by the bar, plus you're only doing lifts, but with dumbbells the range is greater, and you can add an abduction by pressing the dumbbells together for the entire set.

I do as a utility after the regular bench press:

Bench press - add weight to heavy sets of three repetitions,
I unload percent by 10-15% and do another 3-4 sets of 3
I finish with this “compressive” dumbbell press in 3-4 sets of 10-15 repetitions.
And I regularly change the slope: head up, horizontal bench, head down. Give it a try and soon your pecs will start to cut through the shirt.

12. Spider Curl

Michael Warren - strength and athletic coach

A great exercise for working out a short bundle of biceps. Normally, the biceps are targeted on a music stand, but spider curls are better because they keep the muscles under tension at the top of the movement.

One Bitz Hack - Press the dumbbells together throughout the movement and pause at the top, then slowly lower. When you hit failure, pull your elbows back a little (reducing your range of motion) and grind out a few extra reps.

If you have a pair of dumbbells at home and you don’t want to spend money on the gym every month and look fit and have great shape, then this article will help you create a workout program at home. Remember that the main key to success is discipline and hard work. In the first place is the schedule of training days and proper nutrition.

Basic principles of home workouts with dumbbells

The basic principle of achieving success, increasing strength and endurance is the principle of gradually increasing loads. With a fairly balanced diet, you can build muscle mass. Your main sports equipment is dumbbells, which should be adapted to adding extra weight over time if the dumbbell bar allows. But for starters, dumbbells up to 10 kg each will be enough. In the future (several months with intensive training), you need to count on the fact that you will have to double the weight.

Breath

Working with dumbbells requires the coordinated work of the whole body, incl. and lungs. Each moment of the main effort must be accompanied by an exhalation. For example, if you are lying down pressing dumbbells from the chest, then during the ascent you need to exhale. The same goes for lifting dumbbells for biceps, exercises for triceps, etc.

Periodicity

You need to train at least three times a week. Between training days, there should be a day of rest so that the body has time to recover.

Learn to feel your body

This thesis means that at the time of the exercise, you need to concentrate your mental attention as much as possible on those muscles that are being loaded. This helps to qualitatively work out the desired muscle group without involving unnecessary fibers in the work within a single set.

Warm up

Every weight training session should be accompanied by a warm-up routine. Before you take the working weight, you need to prepare the joints and ligaments for the upcoming load. In this case, circular swings of the arms around the shoulders and swings of the wrists around the elbows will help perfectly. You can also twist the palms of your hands, closing your hands in the lock. After the initial warm-up, you need to disperse the pulse and blood pressure. Jumping or running on the spot will help here, adding the same set of exercises as for the initial warm-up, picking up 1-2 kg dumbbells.

Nutrition

Meals should be separate and include 5-6 meals per day. If you are naturally thin (ectomorphs), you should actively lean on carbohydrates (cereals, flour products, sweets, fruits, vegetables, nuts, etc.), not forgetting about protein (poultry meat, less often pork and beef). To reduce the load on the gastrointestinal tract, you can purchase a gainer or other supplement at the sports nutrition store that will replenish energy losses and supply the muscles with building material. If you are overweight (endomorphs), you need to reduce the amount of carbohydrates and all sweets in your diet and increase your protein intake. Such a low-carbohydrate diet activates the process of fat burning in the body.

Dumbbell workout program at home

Monday (chest, shoulders)

Dumbbell bench press 3x10
Wiring dumbbells in front of you lying down (you can put a soft stool under your back) 3x10
Wiring dumbbells to the sides (hands are in the same axis with the body) 3xmax
Twisting 3x20

Wednesday (biceps, triceps)

Dumbbell curls for biceps alternately 3x12
French dumbbell press 3x12
Concentrated Dumbbell Raises for each arm 3x12
Hammers

Friday (thighs, back, lower leg)

Squats with dumbbells 3x12
Dumbbell layouts sitting (standing) in an inclination forward 3x12
Lifting on socks with weights 3xmax
Twisting on the press 3x15

Execution technique

The essence of building training days is to combine some muscle groups. For basic exercises on the chest, exercises for the shoulders are perfectly combined, for the hips - the back, for the biceps - triceps. Each repetition should occur at a moderate pace, the arms and working muscles should be in constant tension. For example, when wiring to the shoulders, the tension in the deltas must be constantly maintained until the last repetition. This can be achieved by not pressing the wrists in the lower phase of the movement to the body and not lifting them above the shoulder girdle in the upper phase of the exercise. When performing an exercise for biceps, it is important to slowly lower the dumbbells so that the muscles feel maximum resistance without relaxing the arm at the bottom point and excluding inertia movements. Elbows should be constantly tense.

Don't stagnate

Workouts at home should be combined with street workouts on the bar and uneven bars. These indispensable sports equipment will not let your body get used to only home workouts, which means stop building muscle mass. People who are prone to fullness should be given days when they will do cardio training - running, going to the pool. On the contrary, lean guys should get rid of such aerobic loads, saving their energy and directing it to intensive strength training.

Control the result

Regularly write down your progress in a special notebook or computer program. So you will see your progress in dynamics, know your weaknesses. Add to the notebook all the working weights on the training day and the number of repetitions. Use these tools to create your menu for the week. This will help balance the power scheme.

Use motivation

Man is a very lazy creature. He constantly needs internal motivation. As soon as you feel like skipping a workout, turn on your favorite music that gives you “joggers” and imagine in your mind how the muscles swell during training and start warming up by running. Use motivational videos with famous athletes. Stop being a lazy amoeba, your own physical shape and attractiveness is only in your hands.

Check out a selection of the most effective exercises with dumbbells at home:

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Exercises with dumbbells at home is an effective and affordable way not only to maintain excellent physical shape, but also to successfully build your body. It is suitable for both men and women, with different goals to lose weight or to gain muscle mass, then it all depends on your training program and nutrition (We have everything on the blog).

This compact sports equipment allows you to load most of the muscles, purposefully work out one muscle or groups of them. Dumbbells have no age restrictions, men and women, beginners and experienced athletes can work with them.

You do not have the opportunity or desire to go to the gym? A well-designed set of exercises with dumbbells will help you fully and effectively train in a cozy home environment.

Important! Home workouts should begin with a warm-up to warm up the muscles and joints. Each exercise must be performed technically competently. Only if these recommendations are followed, homework will have a positive result.

Basic exercises with dumbbells

Let's get acquainted with several basic exercises with dumbbells, which are very effective, and therefore popular among athletes. The amount of load is determined individually and depends on the physical form and goals.

For sports at home, the best choice is collapsible dumbbells, which allow you to change the weight in a fairly wide range.

Biceps exercises

Biceps is one of the main muscles that determine the beauty and strength of the arms. Athletes pay special attention to her pumping. The biceps brachii is well developed by training with moderate weights and multiple builds. To work on the biceps, it is enough to select two workouts per week.

Lifting dumbbells standing (supination)

Starting position (IP): stand with your shoulders straight, back straight. Take dumbbells. Keep your elbows close to your body, point your palms inward. Feet should be shoulder-width apart, knees slightly bent. The projectile touches the middle line of the thigh with the front disk.

Take a short breath, as you exhale, begin to smoothly move the load to your shoulders. When performing the movement, connect supination: smoothly turn your palms up. The turn is performed in the course of the general movement, ending simultaneously with the lifting of the load to shoulder level.

Sitting dumbbell raise

The previous exercise is performed while sitting, the technique of movements is similar. It is necessary to prepare a bench / stool / chair. To complicate the training and increase the return, a chair with a vertical back will help. You can also lean your back against the wall, placing a stool nearby.

The “sitting” position makes it possible to perform movements as correctly (technically) as possible, since an athlete in such a position will not be able to help himself with his back muscles or body movement, which increases the efficiency of working out a particular muscle.
Hands can work simultaneously or alternately. This technique is described in the article.

Hammer (hammer)

Stand up with your back straight. Place your legs slightly wider than your shoulders, bend your knees slightly. Turn the palms with the projectile towards you. Do not change the position of the hands during the exercise. Elbows located next to the body cannot be moved. (Read in detail and with nuances)

With the efforts of the biceps, begin to smoothly bend your arms. Only the forearms should work! At the peak (biceps contracted) a second pause, then return to the IP along the same trajectory.

At the bottom point, do not stop, immediately start moving your hands up. Similarly, the planned number of repetitions is performed. You can work with both hands or alternating them. "Hammer" is a very popular exercise. It not only qualitatively pumps the biceps, but also loads the brachialis.

Triceps exercises

Triceps are an important indicator of arm muscle development. It is intensively worked out by athletes, trying to increase the volume. You can form a powerful triceps muscle at home.

Dumbbell press from behind the head with one hand

One of the most famous training with dumbbells for high-quality study of the triceps. Stand up, keep your back straight. Grab a dumbbell with your left hand. Raise your hand with the projectile up. Turn your palm forward. The right hand is placed at the waist, lowered or repeated "Arnie's girth". As you exhale, bend the arm with the load, gently lowering it behind your head. The shoulder area is motionless, only the forearm is involved. Concentrate on the work of the triceps, feel it stretch. Stay in extreme position. Move your hand to the top position.

After completing the planned number of repetitions, repeat the movements with your right hand.
This exercise is performed from the IP standing or sitting.

Dumbbell press from behind the head with two hands

Check the condition of the dumbbell, the clamps must be securely fastened. With a projectile weighing more than 15 kg, it is recommended to wear an athletic belt. This will keep you safe from injury.

Hold the dumbbell behind the pancake with both hands. Hold the bar with your thumbs for added security.

Performed from a standing (or sitting) position. The back is straight, the feet are shoulder-width apart. Hands with a dumbbell above the head (straight).

Gently lower the weight towards the back of your head. Elbows do not breed! Focus on stretching the triceps.
Extend your arms (triceps work). Perform the required number of repetitions.

Bent over arm back

It is performed from IP while standing. The back is straight. Place your legs wider than your shoulders, ensure good stability. The knee joints are slightly bent, the body is tilted forward.

Put your left hand on your knee (support), the right hand is working. Bend it at a right angle, press it firmly against the body.

As you inhale, unbend your arm, straightening it back. Exhale after completing the movement.

Shoulder exercises

The harmonious figure is distinguished by a relief shoulder zone. This is an important muscle group that requires special attention.

Seated Dumbbell Press

This is an excellent load for the lateral zones of the deltoid muscles. Regular training will lead to the fact that the shoulders will become wider.

You will need a stool or a comfortable chair with a back. Sit down with your back against the wall. Keep your body straight at all times.

Grab the dumbbells so that the forearms are pointing up. Vigorously and rhythmically squeeze the projectile. Do not jerk, do not push your elbows forward. ()

At the peak of the bench press, there is a second pause, a smooth return to the IP. Immediately (without pause) transition to the lifting phase.

Press Arnie

makes muscle tissues not involved in the classic bench press work, loads such important muscles:

deltoid (focusing on the anterior bundles);
trapezoid;
triceps

It is performed sitting / standing (the execution technique is the same). It is important to keep your back straight during the entire training.

Dumbbells in front on the line of the chin, palms facing you. The elbow joints are separated to the width of the shoulders. From this position start moving.

Spread your elbows to the sides, gently turning the brushes. When the dumbbells reach the top of your head, push up, trying to lift the weight as high as possible. Avoid pauses and jerks at the top and bottom of the trajectory!

Lower the dumbbells to the crown line, begin to smoothly bring your elbows together, moving them forward. At the same time turn the brushes towards you. Do not lower your hands very low, this will significantly reduce the load on the deltas.

Bent Over Dumbbell Raise

Arm swings with weighting load the side parts and deeply affect the deltas. The technique and the number of repetitions are important, the weight is selected small (from 3 to 10 kg, professional athletes can train with a lot of weight).

Lean forward, the body should be located almost parallel to the floor. Step together. For comfortable performance and greater stability, sit down a little. Take the projectile. Relax your shoulder area. This is the starting position.

Slightly bend the elbow joints, fix this position. Vigorously spread your arms with a load to the sides to the line of the head. Stop for a second.

Train Trapeze: Shrugs with Dumbbells

One of the best home workouts for working with the trapezius muscle of the back. It has a large working amplitude, forcing the trapezoid to contract along its entire length.

The technique is simple. Stand up with your back straight. Hands with dumbbells lowered, palms inward. This is IP. And then just shrug your shoulders: with a powerful effort of the trapezoid, raise them to the highest possible height.

At the peak point - a short pause. Then return to IP. Make sure that no rotational movements of the shoulders are made. Perform the required number of sets and repetitions (from 8 to 12 times).

Develop chest muscles

It is difficult to pump up the muscles of the chest, exercising with dumbbells, these are rather large muscle formations and require enhanced strength training. But there are several effective trainings that load the muscle group well.

Pullover with dumbbells

This is a very useful workout for the home complex, forcing a large group of muscles to work hard. The main load goes to the pectoral muscles, but almost the entire musculature of the shoulder region is also involved. Without a pullover, it is problematic to pump the intercostal muscles.

If you perform the option without support on the lower back (across the bench), the neck muscles will receive a powerful load, there will be a high-quality stretching of the chest and abdominal muscles. The pullover is able to increase (expand) the chest, if the athlete is under 25 years old.

To begin with, choose a small weight - 5-10 kg. Over time, the load is increased to 14-16 kg.

Get down to the middle of the bench (across), do not forget to put the dumbbell next to you. Lean on your hand, go down a little to the floor, positioning yourself so that the upper part of the body rests on the bench with the area of the shoulder blades.

Another support is the legs bent at the knee joints. Place your feet shoulder-width apart. The loin is completely free. Grab a dumbbell with both hands (projectile in front of the chest perpendicular to the torso).
Recommended 10 to 15 reps and 3-4 sets. (how right)

Lying dumbbell spread

This simple exercise, in addition to the muscles of the chest, makes the biceps, deltoid muscles (anterior bundle) work.

Performed on a sports bench, lying on the back. Feet must be securely fixed on the floor. In the lumbar region - deflection. Arms with a load are bent, raised up (perpendicular to the floor), palms inward.

Slowly spread your arms with dumbbells to the sides. They should describe a wide arc in the air. The movement is performed on inspiration. (How to do it correctly is described)

As soon as the dumbbells drop a little below chest level, stop for a second, exhale and vigorously return your hands to the PI along the same arc ...

Conclusion

This set of exercises covers all the basic muscle groups. You can create an individual full-fledged complex for home workouts and successfully engage in the design of your body. Read about the details of the exercises on the links that are attached.

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The main reason for not exercising is the lack of free time to visit the gym. But a good figure and excellent health can be achieved at home. There is a way out - exercises with dumbbells will become a quality addition to the base, help to work out all muscle groups or just keep yourself in good shape. The following dumbbell workout program for men at home is also suitable for working in the gym.

1. Dumbbell bench press

Swing exercises should be performed with moderate weight because the risk of injury is too high.

Subsequence:

Spread your legs slightly wider than your shoulders, tilt your body forward 10-20 degrees, look forward.
As you exhale, spread your arms to the sides, bring them to shoulder level.
Return to the starting position while inhaling.

Number of sets and repetitions: 3-4 to 12.

Mahi with dumbbells can be performed with each hand in turn, this will allow you to observe the correct trajectory of the hand and prevent injury in time.

11. Arnold press

Day 1 (legs, chest, triceps)

Press:

Day 2 (rear delt, back, biceps)

Day 3 (legs, delts)

Summing up

The above exercises with dumbbells can affect all muscle groups. They will help to find a stable athletic form, strengthen the muscular system, ligaments and tendons.

Weight must be selected based on your own feelings.- each last time in the approach must be performed through force, at the limit of one's capabilities.

Effective exercises with dumbbells are those that develop main muscle groups: legs, chest, back. Therefore, novice bodybuilders should pay more attention to them.