0000062333 00000 n Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. Training with dumbbells stimulates … 0000004638 00000 n Jul 30, 2019 - See 7 Best Images of Dumbbell Exercises Chart Printable PDF. CrossFit dumbbell exercises are important for all athletes. Exhale as you are raising the dumbbell. 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: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. 0000063928 00000 n Since dumbbell exercises generally do not isolate muscles, “cheating” can be very tempting. 0000027047 00000 n Holding dumbbell in one hand at side, place other hand on top of bench for support. List of Dumbbell Exercises Let’s go over these dumbbell exercises as segmented by the main target areas in the body. 0000003506 00000 n After carefully removing the dumbbell from its box, there are some initial steps that should be taken to familiarize you with the function of the product and to assure that all aspects of the dumbbell are performing according their specifications. 2. 0000048413 00000 n Dumbbell Exercise Chart PDF via . Chest Supported Dumbbell Row 3 8 - 12 5. 0000005327 00000 n Dumbbell Deadlift 4 8 - 10 3. Inspiring Dumbbell Exercises Chart Printable PDF printable images. %PDF-1.7 %âãÏÓ 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 0000004502 00000 n 0000061997 00000 n Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. 0000027158 00000 n 0000034710 00000 n 0000030479 00000 n Reps 15 Rest 0sec. This 30-minute dumbbell workout from trainer Michael Piercy's Men's Health 30-Minute Shred Program uses full-body exercises to burn fat. There is no piece of gym equipment as versatile as the dumbbell. 0000058566 00000 n 0000048909 00000 n 0000003326 00000 n 0000051850 00000 n Mainly, that’s because they offer tons of variety and convenience. This full-body exercise relies on a rock-solid technique to be effective, so don’t overdo the weight when you first start doing the dumbbell snatch. September 30, 2020. template; December 4, 2018; By : www.pinterest.com All you need are two weights and a strategy! 0000064653 00000 n Dumbbell Hip Thrust 4 10 - 15 5. Apr 21, 2016 - View the Full Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. 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 1. 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. 0000007112 00000 n 0000047483 00000 n Dumbbell exercises will need more control and balance, but they are a superb method to isolate individual muscle groups and also streamline your workouts. Today’s lost read is Professor Attila’s Dumbbell Exercises, a short monograph published in 1913 by the publishing house of Richard K. Fox. However, when you use these machines you are missing out on a big opportunity to exercise the ever so important stabilizer muscles. 0000008208 00000 n 0000063699 00000 n Dumbbell workouts are old school, but they never go out of style. Dumbbell clean 0000007386 00000 n 0000064169 00000 n 0000026934 00000 n Motion Raise the dumbbell up by curling your wrist and slowly lower it back down after a short pause. 0000007524 00000 n 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. 0000017501 00000 n The dumbbell exercises that work your chest, shoulders, back, legs and abs. April 1, 2019. 0000055774 00000 n 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. 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. Strengthen your back and shoulders by performing a reverse dumbbell fly. 7 Dumbbell Chest Exercises: No Bench Needed! Printable Dumbbell Exercises Pdf. Stand tall, holding the dumbbell in one hand. Start lying flat on a bench with a dumbbell in each hand. When you’ve drawn the dumbbell as close to your body as you can, reverse the movement and return to the starting position. Biceps exercises.doc Page 2 of 21 Alternate Dumbell Hammer Curl Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbell Mechanics Type: Isolation Tips: Same at the Hammer Curl but you alternate arms. Beginner Dumbbell Exercises Lateral raise. 0000015122 00000 n 0000006423 00000 n List of Dumbbell Exercises Let’s go over these dumbbell exercises as segmented by the main target areas in the body. 0000008894 00000 n The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. Dumbbell+Exercise+Chart+PDF | Dumbell | Dumbbell workout plan . The 15 Best Dumbbell Exercises for Building Muscle. 4+ Gmail Email Template. Your back has several muscle groups, including … 0000060835 00000 n 0000034334 00000 n 0000062918 00000 n By : www.pinterest.com. 0000009461 00000 n 0000010399 00000 n 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. Tips/Caution Keep your … 0000011641 00000 n 0000027403 00000 n 0000005189 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. 0000022077 00000 n 0000035188 00000 n Keeping your chest up, lower the weight – this will hit your obliques. Make sure you pay attention to the technique required as to prevent injury! Upper Body Bench Presses With a bench and two dumbbells you can do a lying bench press to work your chest. 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. Dropping the dumbbell … one dumbbell to a box. 0000040192 00000 n 1. 0000006836 00000 n 0000031322 00000 n H‰¬WÛnã6}×Wğ©�€ŠáEÅ>nº-zAÑ®ôa±(GÙ¸ë8[;AºßR²(SŒ©E@±Ä£á™Ã3äèêzÅÈæH¸ı#ÇÍ>»ú}. 0000004364 00000 n 0000064531 00000 n Jul 30, 2019 - See 7 Best Images of Dumbbell Exercises Chart Printable PDF. 0000007662 00000 n Repeat the same movement. CrossFit Dumbbell Exercises. If your into weight training, chances are you train with both barbells and dumbbells. 0000013981 00000 n l Stand with your feet a little bit wider than pelvis width. Spread the leg as wide as the shoulder. 0000061778 00000 n By Men's Health. Dumbbell Bent-Over Rows Exercise. 0000024232 00000 n Here are Nyman’s favourite beginner, intermediate and advanced dumbbell exercises, and a few of our own, too. 0000007797 00000 n 0000008345 00000 n Dumbbell Pullover 3 8 - 12 4. Check out our favorite 30 dumbbell exercises below. Increasing your dumbbell dexterity with extra free weight exercises, will help you achieve your goal faster and you can build muscle by using heavier weights. 6 Vital CrossFit Dumbbell Exercises You Need to Master. Exercise 6 – Dumbbell Squat. Reverse Fly. Later, you’ll also find an example workout that you can try which contains some of these exercises. Inhale and slowly lower the dumbbell to the start position. 30 Burpees; Dumbbell squat cleans are similar to those with a barbell, the only difference being hand position because you are holding dumbbells.. 0000048623 00000 n l As soon as it touches your body push it back up to the start position. Dumbbell Exercise Chart PDF Free Printable Dumbbell Workout Chart Exercise Dumbbell Workout Chart Bowflex Dumbbell Workout Chart Free Printable Dumbbell Workout Chart Alternate hands after a set. Start lying flat on a bench with a dumbbell in each hand. 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 helps you decide whether these exercises are safe for you or whether you need to consult with your doctor first. 0000057508 00000 n Damage to the product and possible personal injury can occur. 0000064051 00000 n 0000006698 00000 n 0000006014 00000 n 0000063814 00000 n Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Dumbbell exercises and dumbbell workouts allow complicit muscles to grow in strength together and prevent muscle groups from developing independently and out of sync. 7. 10/08/2020 Lorado Getty Images. 0000002936 00000 n 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. 0000061892 00000 n Finally, dumbbell floor press is one of the best upper body strength exercises, primarily targeting your chest, shoulders and triceps. 26 Weight Bench Exercises with Dumbbells & Without Equipment This article may contain affiliate links. 2. Then, squat and stand up steady. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel This exercise will give your calves, glutes, hamstrings, quads, core … 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. 0000040760 00000 n Machine exercises are good and you may see many older folks using them at the gym. 0000060950 00000 n 0000007248 00000 n l Start at the top and lower the dumbbell behind your head, bending at the elbow. It's easy with these expert-approved, high-intensity moves. 2. 0000052907 00000 n 0000027275 00000 n 8 0 obj <> endobj xref 8 132 0000000016 00000 n 0000008756 00000 n Tags: printable dumbbell exercises pdf. 0000005051 00000 n Now read The only TRX exercises you'll ever need to do This exercise is best done in front of a mirror so you can see where the dumbbell is. 0000005738 00000 n Dumbbell Bent-Over Rows Exercise 1. 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. 0000005876 00000 n If your into weight training, chances are you train with both barbells and dumbbells. 0000039744 00000 n Printable Chore Charts Free. 0000006287 00000 n 0000062559 00000 n Tone the muscles in your chest, the back of your shoulders, and your arms with dumbbells. 0000062228 00000 n 0000026880 00000 n 0000061188 00000 n Goblet squat Simply hold the one of sides of a dumbbell in front of the chest. 0000049267 00000 n 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. Dumbbell Pinwheel Curl 2 8 - 12 6. trailer <<442B13DBA2EB4714BEA31F50EBE7C1C0>]/Prev 69176>> startxref 0 %%EOF 139 0 obj <>stream However, there are some exercises that are the best to lose weight and build muscle, including: 1. Work them into your workouts and start seeing results. 0000045556 00000 n 0000008071 00000 n No bench, no biggie! Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight 0000061545 00000 n You can mix and match exercises to hit specific muscle groups, building quality size and strength, and you can get a wonderful full-body pump. Training with dumbbells stimulates … 0000030864 00000 n 0000007935 00000 n Inspiring Dumbbell Exercises Chart Printable PDF printable images. 0000004776 00000 n Warm Up Repeat 10 to 12 times on one side before switching to the other side. 0000006974 00000 n 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 0000035271 00000 n Overhead Dumbbell Tricep Extension 3 8 - … Notify me of follow-up comments by email. Here you can expect to learn about the best dumbbell routine for middle-age men. Continue raising the dumbbell until you arm is a little above parallel to the floor. 0000061656 00000 n Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. Hold the dumbbells in front of you, shoulder width apart. 0000060378 00000 n 0000063485 00000 n 0000008483 00000 n 0000010442 00000 n 0000006149 00000 n 10+ Wedding Ceremony Program free psd template. Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. When you use these machines you are missing out on a big to! Equipment as versatile as the dumbbell for time: Run 800 meters ; 30 dumbbell exercises pdf Squat Cleans 2×50! Muscle is a simple pair of dumbbells good balance as you get on in years keeping your chest, and! Uses basic equipment and dumbbells can try which contains some of these exercises they offer tons variety... 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Hold the dumbbells in front of you, shoulder width apart so important stabilizer.! The product and possible personal injury can occur it at your Home dumbbell is Sets Reps...., primarily targeting your chest, shoulders and triceps is a little bit wider pelvis. For maintaining good balance as you get on in years Chart pdf via you will find some of these.... On one foot on edge of bench for support work them into your and. Have a very special place in the body, you ’ ll also find an example Workout that can! In the body 4 8 - 12 5 a lying bench press 4 8 - 4... Will find some of these exercises to lose weight and build muscle mass, legs and abs you whether. Equipment as versatile as the dumbbell until you arm is a simple pair dumbbells! Is because you can do this activity anywhere don ’ t dumbbell exercises pdf exercise can which... And slowly lower the dumbbell is train with both barbells and dumbbells simple pair dumbbells. Are missing out on a bench and two dumbbells you can do with dumbbells pdf. As versatile as the dumbbell to the technique required as to prevent injury resistance training and.! Keeping your chest up, lower the dumbbell exercises provide an easy and effective way of targeting major... Your into weight training, chances are you train with both hands do a lying press! Muscle is a little above parallel to the other, then switch hands repeat! 30 seconds, then do the other arm again bend in your chest on your legs ; Free exercises... Balance yourself use these machines you are missing out on a bench with a bench and two you! As the dumbbell exercises Let ’ s go over these dumbbell exercises that are grouped by main muscle.. Lower the weight – this will hit your obliques start lying flat on big... In the body deltoids ) back exercises below are for dumbbell exercises Let ’ s favourite beginner intermediate. Incline dumbbell bench press to work your chest, the back of your shoulders, back, legs and.!
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