Looking to add muscle mass? Your palms should face forward. Extend your arms to lower the dumbbells back down to the starting position, and repeat for 8-12 reps. Now that you know the best dumbbell exercises, check out these strength-training mistakes. Maintaining upper body strength allows you to perform daily tasks with ease and to minimize muscle … If it helps your balance, you can put your left arm out to your side. Bend from the waist and plant your right hand on the bench. 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Lie down flat on a bench or on the floor with a dumbbell in each hand, resting on your tighs. Stand with your feet slightly wider than shoulder-width apart. Think about hugging a large barrel or beach ball sitting on your chest during the lifting phase. Sit on a bench with the back pad angled to a completely upright position at 90 degrees, with your feet planted firmly on the floor. Hold a dumbbell in each hand at shoulder level with your elbows out and your palms facing forward. Each of those muscle groups has a compound exercise and an isolation exercise. Form tip: Keep palms facing forward, rather than facing each other, to better work your chest muscles. This workout … With the right plan and the right discipline, you can get seriously shredded in just 28 days. Work one arm rows with each arm to work the lower lats. (To supplement your upper body strength, try one of these effective dance workouts.). Take a full second to check your form before repeating for 8-12 reps. Pushing the dumbbells together, slowly bend your arms to lower the dumbbells down just to the middle of your chest. Here's how to amp up your sweat sesh and get it back on track.). All you’re going to need are a few dumbbells. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Don’t think you can get an effective workout using just a couple of dumbbells? Lateral Shoulder Dumbbell … Start workout Cancel workout. Tone, sculpt, and build the arms, chest, back, and shoulders!SHOP MY COOKBOOKS! Don’t bend your elbows to lower the dumbbells; keeping your arms straight recruits the target muscles more effectively. Your palms should face forward. Form tip: Except when you pause in the overhead position, you should be moving constantly through this exercise; find a rhythm to keep the movement fluid. Hold a dumbbell in your right hand at shoulder level, with your elbow out and your palm facing in. Repeat for 8-12 reps. 4 sets x 6 to 10 reps. Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell in each hand at your sides with the palms facing forward. This list of upper-body exercises will help you build the upper body you’ve always wanted. Bend your knees, leaning slightly forward, and lower yourself down about 6 inches into a quarter squat. Work on strengthening your abs with this six-week workout plan. Working your total body in one move is an excellent calorie-torcher. Your information has been successfully processed! It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a forth number used it will be the peak contraction (squeeze) portion. It also exercises other secondary muscles such as the … Explosively—with as much force as possible—stand back up and press the dumbbells over your head until your arms are fully extended, keeping your palms facing in. For all of these moves, it depends on how heavy your weight is. Stand alongside a flat bench with your feet about hip-width apart. The emphasis here … Use your thighs to raise the dumbbells up … With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. 9 Upper Body Exercises For Your Next Workout. ... Women's Dumbbell Only Workout: Modifications for Fat Loss. Form tip: Be careful that you're not using momentum to raise dumbbells up to the sides. Maybe this is the right workout for you. What it does: Strengthens the muscles in your upper back and rear shoulders. In addition to their convenience of use, some other advantages of training with dumbbells include: With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. Your back should be flat, and your neck should form a straight line with your back. Draw your left shoulder blade toward the middle of your back as you simultaneously bend your elbow and row the weight to your rib cage. Form tip: You may have heard that in a full squat, the back of your thighs should touch your calves, but this often causes too much pressure on the knees. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Extend your arms straight up and over your chest again, pressing back up to the starting position. 3-Day Dumbbell Workout Plan for the Upper Body. Auto-advance Start exercises automatically after a 5-second delay. Upper-Body Dumbbell Exercises You Just Need 2 Dumbbells and These 30 Upper-Body Exercises to Get Strong, Sculpted Arms. Smoothly raise the dumbbells back to the starting position in the reverse motion, and repeat for 8-12 reps. May 27, 2020 by Jenny Sugar. Form tip: Make sure your chest stays flat and secure against the bench, and ensure that you're not straining your back. Stand with your feet about shoulder-width apart while holding a dumbbell in each hand, palms facing in toward your thighs. Hold a dumbbell in each hand at shoulder level, with elbows out and palms facing forward. Once you reach this position, immediately raise the dumbbell back to the starting position, and repeat for 8-12 reps. Note: Lifting Tempo is the phrase used to describe how fast you lower, lift, … What it does: Strengthens the muscles in your chest, the front of your shoulders, and the back of your arms. It takes just 20 minutes. Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. Form tip: Make sure you keep pushing the dumbbells together during both the lowering and lifting phases, as this increases the demand on the target muscles. All you need is a pair of dumbbells for most of these exercises that strengthen your chest, back, shoulders, and arms. 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