These are similar to sumo deadlift high pulls that are performed with a barbell. You want to pay particular attention to your form and make sure that you don’t arch your back. Bend forward about 90 degrees so your back is flat and place your right arm and right knee on a coffee table, couch or ottoman. When you can pull back no further without twisting, lower the dumbbell. For each exercise, do 2 to 3 sets of 8 to 15 repetitions. Start by standing with your feet a little wider than your shoulders and knees slightly bent. But it’s also involved in working out the supraspinatus and trapezius muscles. The dumbbell lunge is a great exercise to work out your lower body. Stop before your front knee passes over your foot. (adsbygoogle = window.adsbygoogle || []).push({});">. Breathe in as you lower the arms slowly back again to the starting position. Hold a dumbbell in each hand at your sides and the palms facing towards your body. To perform a dumbbell deadlift: Deadlifts should be done with slow, even movements. You’ll want to pay special attention to keeping your core tight so the back doesn’t arch. Keep your arms still throughout. Take a one-second pause and come back to the starting position by pressing into the floor with your front foot. Slowly bend your elbows raising the dumbbells upwards towards your chest in a supine grip, that is with the palms facing forward while breathing out. Variations of the squat can be performed with all different types of equipment at home. Dumbbell lunges look simple but there are a few form checks you’ll want to keep in mind to avoid any knee injuries. This movement gets surprisingly difficult so start with a lighter weight. They can be done in your living room or backyard. The elbows will be high and pushed outwards to the side. Hold a dumbbell in your left arm hanging down towards the floor. Keep your feet hip-width apart with the knees slightly bent. You also want to make sure that you push your knees outward while performing this movement. This exercise is designed to target the deltoids, primarily the lateral deltoid. 10 Beginner Dumbbell Exercises You Can Do At Home, dumbbell sets that are perfect for beginners, 10 Dumbbell upper body exercises you can do at home, 10 dumbbell leg workouts for the home gym, Best Vertical Dumbbell Racks For Small Home Gyms, Keep your stomach muscles tight to avoid any stress on the back, Start with one arm at a time, and then do it with both arms. The upright dumbbell row works the upper trapezius and deltoids as well as smaller muscles within the shoulder girdle and the arms. Stand with one dumbbell at each side and your feet shoulder-width apart. Lift the dumbbells straight out to the side until your body resembles a ‘T’ shape. Forearm workout with dumbbells But before we get into the workout, let us look at some important pointers that we must remember: a) Do not work on your forearms every day. The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. It’s especially important to make sure that you don’t round your back. The dumbbell should press can be done either standing or sitting. Never let your knee pass beyond your front foot. Take it slow and focus on balancing throughout the exercise. As the name implies, this exercise targets the biceps. Then slowly lower the weight behind the back of your head. With your back straight, lean forward and squat straight downward; lowering the dumbbells towards the ground. Slowly pull your left arm back so the elbow reaches up toward the sky. They help in pulling the upper arm towards the body and backward. Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. The biceps are the muscles that help bend the elbow and move the forearm. Slowly squat down with the standing leg. If you find that it’s happening, take a larger step forward. Keep your elbows slightly bent, and feet shoulder-width apart. Stand with one dumbbell at each side and your feet shoulder-width apart. The lateral raise primarily strengthens the shoulder muscles. Complete three sets of 15-20 repetitions. For the safest workout, make sure your knees don’t fall inward towards your midline. This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. As associates we earn from qualifying purchases. Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing down. A set of dumbbells will quickly help you progress from beginner workouts to more advanced exercises. Hold one dumbbell in each hand with your arms at your sides next to your thighs. Stand with feet hip-width apart, shoulders over the pelvis and with slightly bent knees. Hold a dumbbell in each arm above your shoulders with the palms facing forward and elbows bent at 90 degrees. Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing down.

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