How to choose dumbbells
Dumbbells can be collapsible or non-collapsible. The latter have a given weight. Collapsible ones consist of a bar and a set of plates. If you plan to do strength training and gradually increase the load, buy collapsible equipment: they take up little space and allow you to select the weight for each exercise.
Collapsible dumbbells
You can buy non-separable ones, but take several weights at once for exercises on different muscle groups. For shoulders, biceps and triceps you need light dumbbells up to 5 kg. For squats, deadlifts and other exercises for large muscle groups, equipment weighing at least 16–20 kg is suitable.
Non-separable dumbbells
You can also find fitness dumbbells coated with neoprene or vinyl in stores. They are bright and pleasant to the touch, but are too light for strength training and are only suitable for aerobic exercise sessions.
Dumbbells for fitness
Therefore, even if you are a complete beginner, do not take these dumbbells for strength training. As a last resort, you can always fill a plastic bottle with sand or water and get the same 1.5–2.5 kg.
What exercises to do
There are many exercises with dumbbells; it makes no sense to list them all. Lifehacker selected the most popular ones and divided them into muscle groups.
To create a full-body workout, just select 1-2 exercises from each group. Perform exercises in 3-5 sets of 8-12 times. Select the weight in such a way that the last repetitions of the set are difficult, but the technique does not deteriorate.
If your dumbbells are too light to thoroughly load your muscles in 12 reps, increase the number of repetitions per set. At the end of the exercise, the muscles should feel tired.
Training program with dumbbells at home for biceps
A dumbbell workout program at home increases your range of actions, your workout options and, naturally, your performance.
Even using dumbbells, in any case, a certain weight will once be light for us. And in order to increase muscle mass, we always need a progression of loads. Therefore, a high-intensity training program with dumbbells at home will work very well. How can we increase the load using several dumbbells? What can we do besides gain weight?
- Increase the number of repetitions.
- Rest less between sets. For growth you need maximum acidification of your hands. If you don't get much rest, this works great. Of course it doesn't have to be 50 endurance reps. But by increasing the number of repetitions a little and resting between approaches, you can increase the load on your arms quite well.
- Time under load. You can do ten repetitions in 10 minutes, or you can do 30-40. Time under load is very important.
- Amplitude.
Different exercises can be done in different ways, so if you trained according to someone else’s method and you didn’t grow anything, then you were just shown banal types of exercises and that’s it, but that’s not enough.
It is very important what exercises you do, how you do them and at what speed. If you want to build up big arms, we recommend training them once every three days. As for the exercises: everything is quite simple, first you do the most difficult exercises and then lighter ones.
Training program with dumbbells at home for biceps
- The first exercise could be dumbbell curls. Maximum stretch of the biceps. We fix the hand at the stretch points as quickly as possible. What does it mean. If you work with dumbbells at home for biceps, you do not need to do alternating biceps curls. Because while you are raising one hand, the other is resting. And you don’t already have a lot of weight, therefore, the time under load should be constant. This means it’s more effective to do biceps curls with both hands.
What depends on the number of repetitions. 8-12 slow repetitions. Rest 30 seconds and the next approach, three approaches.
- The next exercise is a concentrated dumbbell curl for the biceps. We rest our elbow on our knee and begin to lift. We do exercises in refusal, 2-3 approaches.
- The last exercise is to finish off our hands. Hammer curls. Or with both hands, but if you have fully developed your hands, you can alternate. 2-3 approaches to failure.
An excellent training program for biceps with dumbbells at home for a beginner athlete.
What exercises with dumbbells will pump up your biceps?
Bicep Curls
Take dumbbells and hold your hands with your palms facing your body. Bend your elbows and bring the dumbbells to your shoulders while turning your wrists outward. At the top point, the palms should be turned towards the body.
This is an isolated biceps exercise that only works your forearms. The rest of the body is not involved: there are no jerks, swings and other unnecessary movements.
Biceps curls on a bench
Sit on an inclined bench, press your body to the back, feet to the floor. Lower your arms with dumbbells so that they hang freely along your body. From this position, lift the dumbbells to shoulder level and lower them back down. Always return to the starting position to work through your full range.
Concentrated biceps curls
Sit on a bench, spread your legs wider, press your feet to the floor. Take the dumbbell in your right hand, pressing your shoulder to the inside of your right thigh, closer to your body. Do not place your elbow on your leg: this will take the load off the biceps and defeat the purpose of the exercise. Place your left hand on your left knee.
Perform a dumbbell lift. Return your hand to the starting position and repeat.
Technique:
- Take dumbbells in your hands and sit on the edge of a bench.
- Lie down on a bench so that your head does not hang over it. The back of your head should touch the bench. Spread your feet wide to ensure good stability. The benches touch the shoulder blades, back, pelvis, and back of the head. The lower back is in a natural position , without excessive deflections or roundings, the chest is straightened, looking at the ceiling.
- Raise the dumbbells in front of you at an angle of 90 degrees to the floor. The hands are turned out so that the palms are facing each other (this is a classic option). Bend them slightly at the elbow and freeze them in this position - you need to ensure that the angle of bending of the elbows does not change during the exercise.
- As you inhale, begin to spread the dumbbells to the sides so that your elbows point down. If your elbows turn out in any other way, you are doing the exercise incorrectly . Movement occurs only in the shoulder joint, a small angle at the elbow is fixed.
- When you feel that your chest muscles are already starting to stretch, lower your arms a little further, but, of course, not to the point of pain.
- As you exhale, bring your arms back together, almost touching the dumbbells to each other. You should feel something like you are hugging a large tree.
What exercises with dumbbells will pump up your triceps?
Bench supported triceps extensions
Rest your knee and palm on the bench. Take the dumbbell in your other hand. First, bend it at the elbow at a right angle, then straighten it, return it to its original position and repeat. Move only your forearm, do not change your body position until the end of the exercise.
Bent over triceps extension
This exercise is similar to the previous one, only performed without support. Tilt your body, bend your lower back slightly. Lower your shoulders and let your elbows form a right angle.
Extend your arms with dumbbells, return to the starting position and repeat. Do not change your body position until the end of the exercise.
Dumbbell overhead press
Grasp the dumbbell plate with both hands and lift it above your head. Bend your elbows, lowering the projectile behind your back, lift it back and repeat. Don't move your shoulders: only your forearms work.
Workout program with dumbbells at home on shoulders
The most effective workout program with dumbbells at home is just three exercises. There are many exercises at home that you can supplement your workout with, but they are all secondary and less effective. First exercise: seated dumbbell press
You must lower the dumbbells very slowly and press them out very slowly. You can perform the exercises explosively if you have a high weight of dumbbells, but if you have a small weight, we take the exercises by time. Why sitting? While sitting, you can fix your back.
Press the dumbbells in an upward arc. At the top point we do not straighten our arms; at the bottom we lower them slightly below 90 degrees. Your forearms should be aligned with your body. Dumbbells do not go forward or backward. In the exercise we do 4 approaches, to failure. Rest 2-3 minutes.
Second exercise: standing dumbbell row
A dumbbell workout program at home will work effectively with this exercise. Because with dumbbells you feel your shoulders as much as possible, and the target muscle works as much as possible. You should raise your elbows just above 90 degrees. Your back should be straight. For maximum effect, do not straighten at the lowest point.
You can do a drop set. We do the first approach of 15-20 repetitions, rest for 10 seconds and the next approach. There are 4 approaches. This is a very good option for exercises if you have dumbbells that are not collapsible and are the only ones.
Third exercise: dumbbell swings
In this exercise we must achieve maximum acidification. Therefore, in order for the training program with dumbbells at home to be as effective as possible, you must burn your shoulders.
If you have collapsible dumbbells, change their weight. For example, we do 12 repetitions, remove a little weight, do another 12 repetitions and remove more weight, and another set of 12 repetitions.
Execution technique: slightly bend forward, bend in the lower back and pull the dumbbells. Not much fixation at the top. There are 4 approaches. 30-45 seconds of rest between sets.
What exercises with dumbbells will pump up your shoulders?
Standing Dumbbell Press
Raise the dumbbells to shoulder level, open your chest, and squeeze your shoulder blades together. Now lower your shoulders. Press the dumbbells up and slightly behind your head. Lower them to the starting position and repeat.
Dumbbell flyes
Raise your arms with dumbbells to the sides to shoulder level, lower them back and repeat. Bend your elbows slightly so as not to overload your joints.
Bent-over dumbbell raises
Tilt your body until it is parallel to the floor, slightly bend your knees. Extend your arms with dumbbells to the sides to shoulder level and return them back. Perform the movement smoothly, without jerking. Do not change your body position until the end of the exercise.
Standing biceps exercises
To perform this exercise from the program, you should stand with your feet apart at back-width or slightly wider. Both hands with dumbbells at the lowest point should be directed with the elbows inward, and during the lifting, the hand should be in the same position - almost completely curled towards the forearm. Dumbbells can be lifted either simultaneously or one at a time. To make the program more harmonious, this exercise can be performed several times - at the beginning and at the end of the workout. The home workout program for men provides complete freedom to choose the rhythm of the workout.
What exercises with dumbbells will pump up your back?
Incline dumbbell row
Lie on your stomach on an incline bench, lower your arms with dumbbells. Pull your fists with weight to your belt, squeeze your shoulder blades and lower your shoulders. Return your hands to the starting position and repeat.
Bent-over dumbbell row
Rest your left palm and knee on the bench, straighten your right leg, press your foot to the floor, extend your arm with the dumbbell down. Pull the weight toward your waist and lower it back down. Don't raise your shoulder or hunch your back. Do not change your body position throughout the entire exercise. Direct your gaze to the floor in front of you so that your neck is in line with your back.
Bent-over dumbbell rows
Bend your back until it is parallel to the floor or slightly higher, holding dumbbells in outstretched arms. Lower and straighten your shoulders, pull the weight toward your waist, squeezing your shoulder blades, and then lower back down. Do not change your body position until the end of the exercise.
Training program with dumbbells at home for triceps
We will analyze the best and most effective triceps exercises.
Three exercises that stretch our triceps as much as possible and stimulate it to grow as much as possible. 1. Exercises: bent over arm extensions.
In this exercise, the main thing is to fix the elbow. The elbow should not rise up or down, the body should also be static. We raise the elbow exactly 90 degrees and straighten. 4 sets of 15-20 repetitions. Tip: before this exercise, you can lightly load the triceps by doing three sets of push-ups with a narrow grip, about 15-20 repetitions. After the exercise, rest for 2-3 minutes.
2. Exercises: seated French press.
We take an ordinary chair with a back. We sit down, fix our elbows, and begin flexing and extending our arms. In this dumbbell exercise, you stretch your triceps to the max. We do it as smoothly as possible. Three sets of 15-20 repetitions, 30 seconds of rest between repetitions. Rest 2-3 minutes and the next exercise.
3. Exercises: French bench press:
A very good finishing exercise. We also perform it using a chair. We do exercises with perfect technique, stretching our triceps as much as possible. We fix the elbows. 4 sets of 15-20 repetitions.
What exercises with dumbbells will pump up your chest?
Dumbbell Bench Press
Lie down on a bench with your feet flat on the floor. Bend your elbows at right angles, place your shoulders parallel to the floor or slightly lower. Hold your wrists as if you were pressing a barbell. Press the dumbbells upward while simultaneously turning your arms with your palms facing each other and connecting them. Your fists should meet at the top. Lower your arms to the starting position and repeat.
Lying dumbbell flyes
Lie down on a bench with your feet flat on the floor. Bring your arms above you with the dumbbells and then spread them out to the sides, stretching your pectoral muscles. Bend your elbows slightly to protect the joint. Bring your arms back to the starting position and repeat.
Dumbbell flyes from right angle
Lie down on a bench with your feet flat on the floor. Bend your elbows at right angles, turn your palms towards your body. Straighten your arms, but not completely: at the extreme point, leave them slightly bent to protect the joint. Return your forearms to the starting position and repeat.
Recommendations for better results
Home exercises with dumbbells will bring maximum benefit in cases where four fundamental rules are followed:
Loads must be progressive
Muscles quickly adapt to loads. And if they are exactly the same, then progress is hampered. To prevent this from happening, the weight must be constantly increased. As soon as you feel that you can increase the load, you need to change the weight of the weights. You should not pursue this goal exclusively, neglecting the technique and the number of repetitions, which should be at least 12-15 in each set. When the technique is followed and the repetitions are performed within the required limit, then the load can be increased, but not significantly, but little by little. A sudden jump can lead to technical problems.
Don't train to failure
All approaches should be performed only when you have confidence in your own abilities. You should not start an approach unless you feel like you can handle it. Sets and weight matter, but technique is more important. You shouldn’t “help” yourself by simplifying the execution in order to do one more repetition or lift extra weight.
Give the body a rest
You need to sleep at least six hours, but eight is better.
Eat properly
No amount of physical activity can compensate for improper and irrational nutrition. It is naive to believe, while continuing to eat chips, burgers and other fast carbohydrates, that training will bring any results. There will be no abs or defined muscles until you reconsider your diet. You should not choose diets, it is better to eat the right and healthy foods. Fasting will only cause exhaustion.
What exercises with dumbbells will pump up your hips and buttocks?
Bench supported gluteal bridge
Sit on the floor next to the bench, rest your back against it, bend your knees. Raise your pelvis without lifting your feet. Place your hands with dumbbells on your hips. Tightening your gluteal muscles, push your pelvis up until your thighs are parallel to the floor. Lower yourself to the starting position and repeat.
Romanian deadlift
Stand up straight, hold dumbbells in outstretched arms, palms facing your body. Bend your knees slightly, bend over with your back straight, move your pelvis back and lower the exercises to the middle of your shins. Move the dumbbells close to your feet. Keep your back straight. Return to starting position and repeat.
Lunges with dumbbells
Take dumbbells in your hands, lunge forward and touch the floor with the knee of your back leg. Make sure that the lower limbs are bent at right angles and the knee in front does not extend beyond the toe. You can perform lunges while moving around the gym or on the spot.
Lunges with a dumbbell in one hand
This version of the exercise pumps up not only the hips, but also the shoulders and core muscles. Don't immediately pick up a heavy dumbbell: first test your sense of balance by doing the exercise with a light weight.
Raise the projectile above your head, extend your other arm to the side. Perform lunges while moving around the room. Once you complete one set, repeat with the dumbbell in your other hand.
Squats with dumbbells
Place your feet shoulder-width apart and turn your toes to the sides. Hold dumbbells above your shoulders. Squat until your thighs are parallel to the floor or lower. Keep your back straight and your heels pressed to the floor. Straighten up and repeat.
Thrusters with dumbbells
This exercise involves several muscle groups at once: hips, buttocks, core muscles, shoulders and triceps. It is well suited for intense interval and circuit training for weight loss.
Stand with your feet shoulder-width apart and turn your toes out to the sides. Keep dumbbells close to your shoulders. Do a squat, straighten up and, without stopping the movement, squeeze the projectiles upward, slightly moving them behind your head.
You are not performing a press, but a push press: using the inertia of the lift to press the dumbbells upward. Therefore, do not pause between squats and bench presses.
Dumbbell swings
Another exercise involving several muscle groups. Dumbbell swings engage the muscles of the hips and back, strengthening the shoulder girdle.
Place your feet shoulder-width apart and turn your toes slightly to the sides. Hold one dumbbell with both hands, bend your back straight, bend your knees and push your pelvis back. Place the dumbbell between your legs. With a sharp movement, push your pelvis forward, simultaneously straightening up and swinging the projectile upward. The dumbbell makes a semicircle and ends above your head. Then you return to the starting position and repeat the movement.
If you work with your pelvis, the exercise will put a good load on your buttocks; if not, it will work on your back extensors. Although both muscle groups will work in any case.
Sumo squats with dumbbells
An exercise focusing on the inner thigh.
Place your feet 1.5–2 times wider than your shoulders, turn your toes to the sides. Grasp one dumbbell with both hands. Do a squat, spreading your knees out to the sides. Keep your back straight and squat until your thighs are parallel to the floor. Straighten up and repeat.
Bulgarian split squats with dumbbells
Take dumbbells in your hands, stand with your back to the elevation, place the toe of one foot on it. Do a squat. Check to see if the knee of the leg in front goes beyond the toe. If yes, move away from the support a little. While squatting, try to turn the knee of your supporting leg outward.
Boxing steps with dumbbells
Walk up onto a hill with dumbbells in your hands. While lifting, try to slightly turn the knee of your supporting leg outward: this will keep the joint in a more stable position, which reduces the risk of injury.
Glute bridge on the floor with dumbbells
Lie on the floor and place your feet on it, bending your knees at right angles. Raise one leg and straighten your knee, placing the dumbbell on your hips. Tightening your buttocks, push your pelvis up so that your body and raised leg are extended in one line. Lower your hips to the floor and repeat.
Workout program with dumbbells at home for the gluteal muscles and leg muscles
The training program with dumbbells at home for the gluteal muscles and leg muscles will consist of five exercises.
Which we will perform in 3-4 approaches. All exercises that use dumbbells can be performed with your own weight, without changing the technique. 1. Exercises: squats (4 sets of 20 reps)
When performing it, all the main muscles of the legs are included in the work. We place our feet slightly wider than shoulders, toes to the sides at 45 degrees, chin raised. We squat so that the thigh and shin are approximately at a right angle, and the knee does not go beyond the toe. We pull the pelvis back throughout the entire exercise, and place all the main emphasis on the heels, and not on the toes, otherwise you will fall forward.
2. Exercises: lunges
(
4 sets of 20 reps)
Lunges are perhaps the best exercise for the hamstrings and gluteal muscles. Despite the fact that there are several types of exits, the principle of execution is the same. During a lunge, lower your hips vertically down so that the thigh and shin form a right angle. When we get up, we push with the exact leg in which the muscles of the buttocks and thighs should work. That is, with the leg that is in front, not behind. If you push off with the leg that is behind, the gluteal muscles will be involved in the work to a minimum. When pushing, we rest on the full foot, mainly on the heel. You can fall forward on each leg, alternately, or backward. You can also do a given number of repetitions, first on one leg, then on the other.
3. Exercises: pelvic lift
(
4 sets of 20 reps)
The pelvic lift is a very effective exercise for training the gluteal muscles. We lie down in a bridge position on our shoulder blades and lift our pelvis up. It is very important to raise the pelvis all the way up. Until the gluteal muscle contracts completely. This exercise can also be performed from a step platform or other similar equipment, including at home.
4. Exercises: swing legs to the sides (4 sets of 20 times for each leg)
Leg abductions are one of the effective exercises for mothers for the gluteus minimus muscle. It is the development of the gluteus maximus muscle in combination with the gluteus minimus that gives a rounded and proportional shape to the entire fifth point. We kneel down and begin to move our legs to the side. Raise your leg up to the maximum.
5. Exercises: swing your legs up
(4 sets of 20 reps per leg)
6. Exercises:
plank (minute, two)
An excellent finishing exercise for all muscle groups is the classic plank.
We squat down on the floor and raise our leg up until the gluteal muscle contracts completely. We do it to each one in turn. When performing exercises with dumbbells in squats and lunges, select the weight for about 20 repetitions. In the absence of dumbbells, we squat and lunge to the maximum with each approach. Rest two minutes between sets, 3 minutes between exercises. A training program with dumbbells is carried out at home once or twice a week.
Free weights, or in this case dumbbells, have been around as a core part of physical fitness and strength training since ancient Greece.
and in a similar form in India. Even then, athletes and coaches understood the importance of strength and power for their performance and experienced a wide range of benefits in using this type of equipment.
Fast forward to the 17th century, when dumbbells as we understand them today were formed. Dumbbells are similar to a barbell, only on a smaller and more portable scale. The versatility, mobility, and affordability of dumbbells make them a favorite piece of equipment for individual and group fitness classes.
We see the use of dumbbells in bodybuilding, crossfit
, fitness. These methods recognize that dumbbell exercises are beneficial for developing strength, creating body balance, and that using dumbbells can be just as effective as barbell training.
5 Benefits of a Dumbbell Workout Program at Home
So, what are the benefits of using dumbbells? This list, while not exhaustive, outlines the top five benefits of using free weights during your workout.
- Dumbbells for beginners.
The variety of rigorous dumbbell movements, combined with the range of dumbbells available, makes dumbbell work accessible to any level of athlete. And with a small set of dumbbells, you can create complex dumbbell workout programs at home. - Dumbbells can be used for a variety of exercises.
This is one of the best reasons to start working with dumbbells. The list of exercises for dumbbells is extensive and includes almost any movement. - One-way training.
Unlike barbell workouts, dumbbell exercises offer you the opportunity to work unilaterally, meaning one arm at a time. With this type of training, you are more likely to create a balance of strength between the right and left sides of your body. We all have a dominant side, and so spending time strengthening our non-dominant side means increasing our overall strength. - Increases coordination between the brain and muscles.
The balance and stability required for many exercises creates a scenario in which your mind and body must work together to perform these movements. This improves not only your physical but also your mental abilities. - They can be used in a wide variety of exercises and for almost every muscle group.
There is no other home workout equipment I recommend more than a set of dumbbells.
You can train every muscle group with dumbbells, from the chest, back, shoulders, triceps and biceps to the glutes, quads
,
hamstrings
and calves.
Precautionary measures
Dumbbells are one of the most versatile and affordable pieces of equipment for your gym or home. They allow you to customize workouts based on your current fitness, target areas that are weak or unstable, and create balance and symmetry in the body. On the other hand, we want to make sure that we perform the exercises correctly when doing any dumbbell workout programs at home and with the correct form to prevent muscle imbalances and injuries.
- Always warm up before starting a workout.
Many people often skip the warm-up because they don't see the benefit of adding this time to their entire workout. A good warm-up increases your heart rate and circulation, warms up large muscle groups through dynamic stretching and muscle activation, and prepares your mind for the workout ahead. Skipping a warm-up can lead to movement imbalances, injuries, and sluggish workouts. So, before starting a workout, you need at least 7-10 minutes to warm up. - During your warm-up, perform movements without weight.
During your warm-up, train without excess weight. Once you're warm, start moving with the weight. - Train with lighter dumbbells.
Dumbbells are an amazing training tool, but when we use dumbbells that are too heavy, it increases the likelihood of practicing incorrect form and can lead to injury. By choosing a lighter set of dumbbells, you are building good movement patterns by learning what weight is appropriate for your workout.
What exercises with dumbbells will pump up your abs and core muscles?
Turkish get-up with dumbbells
A great core exercise. Improves balance and coordination of movements.
Lie on the floor, straighten your legs. Take a dumbbell in your right hand and lift it in front of you, stretch your left arm to the side. Bend your right leg and place your foot on the floor. Leaning on your right leg and left arm, take a sitting position. Move the dumbbell up and hold it above your head. Move your left leg back and place it on your knee: you are now in a lunge position.
Stand up and then repeat in reverse order: the left leg goes back into a lunge and kneels, the left arm and right leg rest on the floor, the left leg moves forward and straightens, you sit down, then lower your back to the floor, extend your left arm to the side and straighten your right leg.
When you master the exercise on your comfortable side, change your hand and try on the other. Just start with a lighter dumbbell.
"Lumberjack" with a dumbbell
Stand with your feet shoulder-width apart or slightly wider and grasp the dumbbell with both hands. Turn your body to the right and move the projectile up and to the side. At the same time, the heel of the left foot lifts off the floor and turns outward to provide a full rotation of the body. Turn the latter to the left side, while simultaneously lowering the dumbbell to knee level. Imagine that you are doing the exercise in a rectangle: first you need to touch the upper right corner with the projectile, and then the lower left.
Perform an equal number of approaches in both directions.
Russian dumbbell crunches
Sit on the floor, grab a dumbbell with both hands, lift your legs off the floor, straighten your back. Rotate your body and arms with the weight to the right, and then repeat the same to the left. Try not to lower your feet to the floor until the end of the exercise.
V-fold with dumbbell
Stretch out on the floor, place the dumbbell behind your head. At the same time, raise your body, arms and straight legs, touch the toes of your feet with the projectile. Lower yourself back down and repeat. While lifting, try to keep your back straight and not bend your knees too much.
