Upper body dumbbell exercises pdf

Scroll below to see full instructions along with our printable pdf for the. Either way, this dumbbell workout makes a great goto on upper body days. Chinups are a great upper body workout, targeting biceps, deltoids and shoulders. Whoever said you needed a ton of equipment to get a great workout was lying.

Dumbbell shoulder push pdf in general dumbbell aspect laterals pdf medial heads of the deltoids again workouts. Do not hold your breath and remember to breathe out as you do the work part of each exercise. Nov 01, 2019 heres a quick, simple primer for working out with dumbbells for beginners. This upper body dumbbell workout is called the hammer curl and is also considered to be one of the best dumbbell bicep exercises you can do. A 15minute dumbbell arms workout you can do anywhere self. Today we know that about dumbbell exercises for upper body. Read on to learn about these effective pectoral exercises that you can do with dumbbells. Oct, 2016 when you come back up, transfer all the weight to one side, then lift the other side up, pulling the dumbbell up toward your chest in a row. The best printable dumbbell exercises pdf obriens website. 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. 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. Later, youll also find an example workout that you can try which contains some of these exercises. Beginner upper body dumbbell workout click to view and print.

These dynamic and compound exercises, handpicked by robbins, are designed to work all the muscles in your upper body your biceps, triceps, shoulders, back, chest, and core. Blast your entire upperbody with these dumbbell moves. Starting position lie down on your back on a bench and hold 2 dumbbells at chest level along your body. Target triceps, biceps, wrist flexors and extensors, shoulders, core, and glutes steps. Upper body dumbbell exercises fitness body, shoulder. Gain muscle mass using only dumbbells with 10 demonstrated exercises. You might need to load leg exercises with more weight than upper body exercises to feel your muscles working. When we refer to the upper body we talk about the arms, shoulders, back and abdomen. Start lying flat on a bench with a dumbbell in each hand. Lets face it were all busy and sometimes it feels like there just. Full body workout at home without equipment download pdf. With the exception of abs, this will be a quick guide to the best exercises for the following upper body.

Jan 23, 2018 this move targets your shoulders and upper back. One emg analysis by bret contreras found that out of 15 different chest exercises, incline dumbbell presses were found to be the most effective compound movement for upper chest activation. This is the perfect move to add to your complete dumbbell routine when. Forearm exercises help strengthen your wrists and arms, which can improve daily activities, such as opening a jar, and performance in sports, such as golf. Back extension lie face down, hips on crest of exercise ball. This small adjustment allows for your pectoral muscles to be targeted in a unique way. Blast your entire upperbody with these dumbbell moves men. Upper body workouts with dumbbells 6 upper body exercises. Lie on the ground with your knees bent and feet flat on the floor.

Add this workout to your arsenal of upper body workouts today. Here is a quick workout that will consist of one chest exercise, one back exercise, two shoulder exercises, one bicep exercise and one tricep exercise. While your lats will do most of the work, the rear deltoid muscle will also be solicited in helping raise the dumbbell. Strictly strength lower body dumbbell workout nourish move love. Sculpt, tone and firm your biceps, triceps and shoulders in no time. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. You will need a firm chair and hand held weights or wrist weights for these exercises. It is a circuit workout that generates amazing results. List of dumbbell exercises lets go over these dumbbell exercises as segmented by the main target areas in the body. View the beginner upper body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once.

Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest crunches 3 sets x2540 reps 1 minute rest. It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises this routine is a short, concise workout that targets all parts of the body. The main muscles engaged in this exercise are your front and rear thigh muscles but it also works your calves and inner thigh muscles. Print this now full body circuit with weights 236641. Upper body exercises chest choose exercise from list barbell bench presses barbell incline presses dumbbell bench presses dumbbell incline presses dumbbell flyes. Best dumbbell workout for your upper body simplefitnessshub.

The upper body area is one of the areas that are most trained. Motion lift both dumbbells straight up while maintaining the angles at your knees and hips and lower them back after a short pause. Hold the dumbbells with your elbows close to your sides, and your arms bent so that the dumbbells are towards the ground. The ultimate upper body exercise, overhead shoulder presses work a variety of front and back upper body muscles, including the pectorals, triceps, traps, and deltoids.

Gradually work your way towards working on one body part once a week. Upper body free weight dumbbell workout tone and tighten. If you feel any unusual pain in your joints or muscles while you exercise, do not continue the exercise. Mar 18, 2018 one emg analysis by bret contreras found that out of 15 different chest exercises, incline dumbbell presses were found to be the most effective compound movement for upper chest activation. They are well suited for both the beginner who is just looking to tone muscles as well as the more serious bodybuilder. While its difficult to provide one specific exercise that works the best for a particular muscle group, weve put together a list of our top 5 dumbbell exercises for upper body workouts. Seated overhead dumbbell press all three delt heads 4 sets x 8, 8, 12, 12 reps. Oct 21, 2019 a 15minute dumbbell arms workout you can do anywhere. At 2 sets per exercise the routine lasts 45 minutes if you rest 1.

Workout routine dumbbells upper body printed on apr 28 2011. A new look at bill phillips upper body workout bill. If you want an effective upper body workout optimized for muscle growth, then you need to read this. If playback doesnt begin shortly, try restarting your device. And since utilizing dumbbells as opposed to a barbell.

You will really reap the benefits in your biceps, as well as the muscles that support the biceps. Dumbbell exercises for men and women over 50 just fitness. The action of putting your knee and hand on a flat bench will make targeting your middle back muscles lats very comfortable and effective. Dumbbells and hand ankle weights sold in sporting goods stores as well as resistance tubing can be purchased. Dumbbells upper body printed on apr 28 2011 workout routine. You can lose weight and build muscle using only bodyweight exercises, or with a single weight. Next, bend over at the hips so that your upper body is at a diagonal. Reason being, performing bentover rows and dumbbell bench presses with such light weight wont suffice for most guys. Faulk designed this dumbbell arm workout to be done with dumbbells that are medium weight. Well be performing dumbbell exercises that work your pecs, rhomboids, biceps, triceps, and deltoids. About strength exercise to do most of the strength exercises in this plan, you will need to lift or push weights or your own body weight, and gradually increase the amount of weight used. Speer does them with two 30pound dumbbells, but feel free to use whichever weight you can sustain the rest of. Workout routine dumbbells upper body printed on apr 28.

Is there a full body dumbbell routine that has some sort of shoulder emphasized movement every 3 days. Workout routine dumbbells full body printed on apr 28 2011. Lets face it were all busy and sometimes it feels like there just arent enough. 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 3 10 15 dumbbell side bends 3 10 15 friday exercise sets reps full body dumbbell lunge. Apr 16, 2019 the ultimate upper body exercise, overhead shoulder presses work a variety of front and back upper body muscles, including the pectorals, triceps, traps, and deltoids. Tipscaution keep your back and upper arms still throughout. They make it possible to perform a wide variety of exercises that engage all the major muscle groups in the body. Lie down on the workout bench, face down, holding one dumbbell in each hand, palms facing in. Motion raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause. Upper body exercises do all these exercises slowly. Jan, 2020 build your upper body strengthone of the things gyms dont want you to know is that building upper body strength doesnt require tons of equipment or a fancy membership. Apr 07, 2018 whoever said you needed a ton of equipment to get a great workout was lying.

Squat body weight stand with dumbbell in one hand dumbbell positioned by side, other hand on hip lower the dumbbell by bending to one side lift the dumbbell by bending to the other side complete 24 sets of 812 repetitions. Dumbbells are great workout tools to add to your strengthtraining arsenal. Hold the dumbbells in front of you, shoulder width apart. The best way to tone your upper body is to perform exercises that are going to work all the major muscle groups of your arms, shoulders, chest, and back. Upper body exercises chest choose exercise from list barbell bench presses barbell incline presses dumbbell bench presses dumbbell incline presses dumbbell flyes choose exercise from listcable. The kneeling onearm row is probably the best back exercise one can do using a dumbbell.

A 15minute dumbbell arms workout you can do anywhere. Onearm dumbbell row lower lats 4 sets x 6, 6, 10, 10 reps. Rows will target several muscles in your upper body including the traps. Normally a highperformance athlete focuses his exercise routine on working this part of the body at least 3 or 4 times a week. For the dumbbell chest press, am i ok to perform that lying on the ground. Side bend dumbbell running action, move forward slowly. On the other hand, from the point of view of functionality, the shoulders are possibly the most important muscle since weight lifting above the head is the clearest manifestation of physical power in terms of upper body muscles. Upper body dumbbell exercises biceps, triceps and shoulders workout get rid of arm fat and tone sleek muscles with the help of these dumbbell exercises. Upper body exercises chest choose exercise from list barbell bench presses. Continue alternating for two minutes, then move on to the next exercise. For this classic upper body exercise, lie on your back on a flat bench with your feet firmly on the floor and your arms extended over your chest, holding a dumbbell in each hand. But with dumbbells, you can move in more than a single plane, which often means you can use a longer range of motion for better overall muscular development. View the upperbody dumbell exercise workout with easytofollow exercise illustrations and download as printable pdf.

Also, my shoulders are lagging severely in relation to my other body parts. Complete 16 repetitions per exercise, 8 repetitions per leg on lunge exercises, using a heavy set of dumbbells 1530 lbs. Top 35 upper body exercises secure feet at the ankles, hips supported hang forward over back extension bench, head down toward floor slowly extend torso ankle, hip, shoulder align at top of action avoid hyperextension complete 24 sets of 812 repetitions. Have a dumbbell in each hand with a reverse grip and position your arms at 45degrees from your body. Strictly strength lower body dumbbell workout this strictly strength lower body dumbbell workout consists of 6 strength training exercises. Dumbbell exercises for men over 50 simple fitness project. List of dumbbell exercises by muscle group dumbbell. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 2 forearms 1 back 1 biceps 1 chest 1 shoulders 1 triceps. With just a bench and some dumbbells you can combine these 7 moves for a fierce upperbody workout that can be done. Weight of the dumbbells can be adjusted based on your fitness level or muscle group. This way you can develop all body parts, which will be more beneficial and provide you best results. In this exercise, you grip the dumbbells with your palms facing backwards, towards you.

Obviously if i was on a bench, my elbows would end up lower than the rest of my body, which i assume is part of the reasoning behind the exercise. Upper body bench presses with a bench and two dumbbells you can do a lying bench press to work your chest. The dumbbell step up is a lower body exercise that mimics walking up a staircase and stepping back down. Opt for a combination of the following moves that focus on the chest and back so that you can avoid. Your elbows should be at 90 degrees, holding the dumbbells just off the floor. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine this workout can be performed as a full workout routine for up to 12. The following workout will tax your entire upper body chest, back, shoulders, biceps and triceps in less than a halfhour. 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. 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. Im going to prove that to you with this great 15minute fullbody workout you can do with only one kettlebell or a dumbbell. An easy and effective dumbbell arms, back, and chest workout.

Buff dudes dumbbell gym or home workout plan grab the dumbbell only 12 week plan. Also a first workout routine that works the entire body in about 45 minutes. Youll find setweight dumbbells and adjustable dumbbells that have small collars that clip on, or screw on the ends of the dumbbells to hold on the weight plates. Since the exercises are so straightforward, this dumbbell arm, chest, and back workout is also really easy to adjust to best meet your fitness needs and. This is the most effective way to tone and tighten your upper body. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Starting position stand up and hold one dumbbell with each hand, one down the side of your body and the other up near your shoulder, palms facing your body. Hey, i noticed on the online plan it says, for the 3rd workout, one arm row, but the pdf it says one arm press. Slowly bend your arms to lower the dumbbells down and outward until they are on either side of your chest. Lower the dumbbell back to the ground and do another pushup. Jul 09, 2017 it comprises of strength training using your body not weights, therefore it is not a dumbbell workout.

Helpful tips i when starting workout first time, do it 23 times a week. Pdf of the upper body workout that you can start using at the gym right away. Your again is made up of lots of muscle mass classes, such as the trapezius, rhomboids, latissimus dorsi, and erector spinae. Secondary muscles biceps, upper lats, rear deltoids, trapezius starting position grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position. All you need is a pair of dumbbells for most of these exercises that strengthen your chest, back, shoulders, and arms. Motion raise one dumbbell toward your shoulder and while slowly lowering it back down after a short pause, start raising the other one. Heres a quick, simple primer for working out with dumbbells for beginners. All you need to pack on muscle is a simple pair of dumbbells. Adjustable dumbbells are less expensive and take up less space making them ideal for a home gym.

The following workout is for those who only have access to a set of dumbbells. Flatbench dumbbell press pecs 4 sets x 6, 6, 10, 10 reps. On upper body day, choose two exercises from each section, and on upper lower body day, choose two exercises from each section. Chinup bar doorway chinning bars are very portable. Therefore, by starting with this exercise youre able to effectively prioritize the upper chest. Dumbbell exercises for men over 50 the ultimate free weight workout there is no piece of gym equipment as versatile as the dumbbell.

With that in mind, weve created the ultimate dumbbell only workout to target your upper body. Build your upper body strengthone of the things gyms dont want you to know is that building upper body strength doesnt require tons of equipment or a fancy membership. This time, when you come back up, do a row on the other side. Speer does them with two 30pound dumbbells, but feel free to use whichever weight you can sustain the rest of the complex with. Upper body exercises to do with dumbbells the healthy. To start this move grab two dumbbells and stand with your feet shoulder width apart. Weight training exercise list on upper body day, choose two exercises from each section, and on upper lower body day, choose two exercises from each section. How to do it weve designed this workout by alternating lower body and upper body movements, or pushing and pulling exercises, so theres no need for rest. Second, it is a cushion, allowing you to lie or kneel comfortably on the floor.