Plan to exercise each body part at least twice a week. Exhale as you are raising the dumbbell. Then, squat and stand up steady. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Some photos show optional attachments. Bend from the waist, resting your chest on your legs. Dumbbell Exercise Chart PDF Free Printable Dumbbell Workout Chart Exercise Dumbbell Workout Chart Bowflex Dumbbell Workout Chart Free Printable Dumbbell Workout Chart healthy young fitness woman doing exercises. After about six weeks, your connective tissue (ligaments and tendons) will be stronger, and you will begin to notice changes to the firmness of your muscles. Build Bigger Biceps With These 3 Dumbbell Exercises This workout switches up the angle of your arms to vary the stretch in your biceps. There are many exercises you can perform with dumbbells and though many of them are great free weight exercises, there are a number of exercises that fall into the category of functional training. When you start, you should perform one overall exercise for each muscle group. 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. Email. See more ideas about dumbbell workout, dumbbell, exercise. During early stages of workouts, lift weights that allow you to repeat an exercise for 10 to 15 repetitions. Nowadays, there is no reason you can’t do exercise. Training with dumbbells stimulates … Building a Dumbbell Only Workout Depending on the amount of time you have each week and your preferred training style, this dumbbell-only workout can be run as a full body routine, push-pull-legs hybrid, or as a full on bro split. Steps: Stand to face the chair straight with the … Dumbbell Pullover 3 8 - 12 4. 3 sets of 10-12 repetitions Shoulders (Deltoids) 2. You may also want to work with an experienced weightlifter or watch a video that demonstrates the appropriate lifting form. Upper Body Exercises Do all these exercises slowly. Share. 3. If you feel any unusual pain in your joints or muscles while you exercise, do not continue the exercise. Incline Dumbbell Bench Press 4 8 - 12 4. Chest exercises.doc Page 4 of 19 Bent-Arm Dumbbell Pullover Exercise Data Main Muscle Worked: Chest Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Compound Tips: Lie on a bench, head over the end, with your feet flat on the floor. Fitness girl lifting dumbbell in the morning. Next Article . Bend and hold a dumbbell on each hand, between the legs and bend the knees slightly. The 15 Best Dumbbell Exercises for Building Muscle. You will need a firm chair and hand held weights or wrist weights for these exercises. Dumbbells are great for working the major muscles groups in your lower body, including your gluetal muscles, hamstrings, and quadriceps. Hold the dumbbells in front of you, shoulder width apart. Your palms must always face down for this exercise. Start lying flat on a bench with a dumbbell in each hand. By Men's Health. Increasing muscle mass helps burn more calories throughout the day, this is because a pound of muscle burns more calories than a pound of fat. Workout of 12 00:00. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. To help you with your chest workout, you can print these illustrated and written instructions: Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top, and rear of your shoulder girdle. Beginners should perform a single exercise that attends to overall shoulder strength, and then add in additional exercises to work the specific deltoid heads. Why wasn't this page useful? Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. These techniques can help push you past plateaus and realize new growth. Goblet Squat. Courtesy Hugo A. Rivera: BSCE, CFT, SPN and President of www.hrfit.net 2. Home Calendar My workouts Library Fit. In order to assure proper form, using the following illustrated and written instructions: Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. Created with WorkoutLabs Fit workout builder. Dumbbell Curl incline Curl Tricep Kickback Tricep Extension Wrist Curl Lower body Squat Lunge Leg Extension Stiff Legged Deadlift Leg Curl Calf raise Situp Ab Lateral Leg raise Notes: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. Both use the same 9 dumbbell exercises we’ve looked at, but the training frequency (# of times per week) and the volume (# of sets & reps) are different. Dumbbell Bent-Over Rows Exercise 1. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. You can use either the dumbbell exercises described in the chest exercise printables or bodyweight exercises like pushups. You don’t have to go outside to do exercise. 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. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. 226 . Sit on the end of a bench with your feet flat on the floor. Go as low as you can without pain. 11. Reps 15 Rest 0sec. Give us call at 1-800-358-9675 ext. That's why we've created this quick, calorie-burning, total-body 15-minute dumbbell workout. However, there are some exercises that are the best to lose weight and build muscle, including: 1. Chest Supported Dumbbell Row 3 8 - 12 5. Sets 4 Reps 10 Rest 60sec Tempo 2010. You can’t even do it at your home. You can purchase specific, inexpensive equipment for exercising your wrists and forearms. More workouts. If you are not sure about form, examine the printables carefully. Stand tall, holding the dumbbell in one hand. If you feel any unusual pain in your joints or muscles while you exercise, do not continue the exercise. Jul 30, 2019 - See 7 Best Images of Dumbbell Exercises Chart Printable PDF. Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top, and rear of your shoulder girdle. Printable Dumbbell Workout Chart Lovetoknow Full body dumbbell workout pdf view 45 minute full body dumbbell workout for beginners shrinkinguy all dumbbell exercises with pictures pdf fasrhosts full body workout for men at home blog. 2. There are some dumbbell exercises that you can try at home. Close-up Young sport woman doing dumbbell exercises. All you need to pack on muscle is a simple pair of dumbbells. Since these dumbbell moves are pretty varied, try picking three or four that you like to string together into a circuit for a simple dumbbell ab workout. Dumbbell Lateral Raise. What dumbbell exercises are the best? If you are using advanced techniques, which often produce extreme muscle fatigue and failure, work with a spotter for motivation and safety. @media (min-width: 600px) { .menu_midpage_ad { width: 336px; height: 280px; } } It is because you can do this activity anywhere. Incorporating an appropriate amount of rest in your weightlifting routine is essential towards maintaining growth and avoiding injury. Keeping your chest up, lower the weight – this will hit your obliques. However, to make your exercise with dumbbell become more fun, you can combine it with some movements. Inhale and slowly lower the dumbbell to the start position. These type of dumbbell exercises mimic our bodies functional movement like squatting, pressing and pulling. Why it works: This full-body maneuver challenges the quads as it takes the pressure … Lifting weights dumbbell exercises. But, you might need some equipment to support your activity. With detailed instructions and general recommendations, beginning and intermediate weight lifters can work their whole bodies. The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. Workout Routine - Dumbbells - Full Body - … List of Dumbbell Exercises Let’s go over these dumbbell exercises as segmented by the main target areas in the body. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. To do … Jan 13, 2017 - All of the equipment that is needed in these workouts can be purchased directly from the York Barbell Retail Outlet Store. When you lift weights, you place small tears in your muscles. Google+. Here's proper form for the dumbbell lateral raise. Dumbbells, like barbell’s can provide you with a fantastic workout that takes breaks down free weight training to it’s basic fundamentals. 226 . Dumbbell Split Squat 3 8 - 12 Each 4. November 24, 2020 Add Comment list of all dumbbell exercises, list of dumbbell exercises, list of dumbbell exercises by muscle group, list of dumbbell exercises for arms, list of dumbbell exercises for each muscle group, list of dumbbell exercises pdf, list of dumbbell exercises with pictures Edit The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. An appropriately designed weight training program for elderly, like dumbbell exercises for seniors, can offer benefits that boost one’s overall quality of life, including: (i) Enhanced strength in the upper and lower body (ii) Reduced age-related problems such as joint, balance and stability issues. Warm-up of 00:00. Complete all the reps, then switch hands and repeat. If you have a pair of adjustable dumbbells and a bench of some sort, these dumbbell printables can help you get a great workout. This is one of the most efficient dumbbell exercises because it works both your back and other muscle groups. Workout for beginning and intermediate weight lifters (pdf), 25 Creative Ways of Remembering Loved Ones at Christmas, Examples of Isotonic Exercises With Pictures. Dumbbell Pinwheel Curl 2 8 - 12 6. Modified Push-Ups. Calves | Calf Raise (Dumbbells) - Standing Secondary Muscles Calves Starting Position Stand up and hold one dumbbell with each hand against the sides of your body, palms facing each other. Good for: toning the arm, building … Make your selection from the choices below: .menu_midpage_ad { width: 320px; height: 100px; } If your into weight training, chances are you train with both barbells and dumbbells. Do not hold your breath and remember to breathe out as you do the “work” part of each exercise. Uses these illustrated printables to guide you as you exercise your legs: If you'd like to do exercises that focus on smaller muscle groups, you may need to add a weight machine that has leg press and leg extension capability. Inspiring Dumbbell Exercises Chart Printable PDF printable images. © 2006-2020 LoveToKnow, Corp., except where otherwise noted. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles (chest), your triceps, as well as your front deltoids (shoulders). Start lying flat on a bench with a dumbbell in each hand. How This Total-body, At-home Dumbbell Workout Works. If you are training for a specific sport, bodybuilding, power lifting, or merely looking to progress in your weight training, then you can begin to incorporate advanced weightlifting techniques, such as negatives and supersets. All dumbbell exercises with pictures pdf fasrhosts full body workout at home pdf blog the total dumbbell workout 45 minute full body dumbbell workout for beginners shrinkinguy Whats people lookup in this blog: Jan 13, 2017 - All of the equipment that is needed in these workouts can be purchased directly from the York Barbell Retail Outlet Store. Repeat the same movement. Upper Body Bench Presses With a bench and two dumbbells you can do a lying bench press to work your chest. If you have a workout bench and a pair of dumbbells at home, that is more than enough to strengthen all parts of your body. Dumbbell Deadlift 4 8 - 10 3. Dumbbell Bent-Over Rows Exercise 1. Goblet squat Simply hold the one of sides of a dumbbell in front of the chest. There are literally an unlimited number of routines you can put together with just a handful of these exercises. Intermediate trainers should complete between six and ten repetitions for each set to failure. 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. Workout Labs Fit. helps you decide whether these exercises are safe for you or whether you need to consult with your doctor first. Make sure to straighten the back during the exercise. One Arm Dumbbell Rows 4 8 - 10 Each 2. Complete 3-4 times each week, with 1 day of rest between workout. Pause for a count of one. Dumbbell chest press (pdf) (overall) Dumbbell flies (pdf) (inner pectorals) Shoulder Exercises. For example, if you had a workout that called for 50 squats, 25 push-ups and 10 burpees , you could perform the squats with dumbbells on your shoulders, a renegade row for your push-ups and a burpee deadlift for the burpees. Motion Raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause. Lower weights in a semicircular motion towards floor. Dumbbell Workout Chart Printable and how to make it impressive to read Making a good dumbbell workout chart printable is the best idea for you who want to build your body very well. It can be performed as a complete workout program for up to 8 weeks. Contents ACKNOWLEDGMENTS i PREFACE An Exercise Program for You iii CHAPTER 1 The Power of Strength Training 1 CHAPTER 2 Making Change 4 CHAPTER 3 Getting Motivated 7 CHAPTER 4 Starting Your Journey: 6 Simple Steps 13 CHAPTER 5 Getting Stronger: A 3-Part Program 32 CHAPTER 6 The Courage to Progress 70 CHAPTER 7 Staying on Track: Your 12-Week Workbook 74 … Tweet. Try these following illustrations and instructions to ensure proper form as you exercise your back: As you progress, you may add additional exercises, such as pull ups. Do three rounds total. LoveToKnow offers many printables to help you have a better dumbbell workout. 2-3/8-12. For your upper arms, you can perform specific exercises with dumbbells to strengthen them, as illustrated in these printables: Working your abdominals does not require the use of dumbbells. Consider the following when training with dumbbells: Please help us improve. Grab a pair of dumbbells … The library of dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement. Beginners will benefit from performing just one set of exercises for the chest, while intermediate lifters can add additional exercises. First 5 Dumbbell Workout Routine for Women. One arm dumbbell row. Best Dumbbell Exercises. Dumbbell Calf Raise 4 20 6. 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. Jul 30, 2019 - See 7 Best Images of Dumbbell Exercises Chart Printable PDF. Besides saving space, dumbbells provide a complete total-body workout in minimal time. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 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. With dumbbells. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Dumbbell Workout Program At Home Pdf Willia Halcomb September 3, 2018 Full body workout at home pdf dumbbell exercises with pictures pdf day full body dumbbell workout fitness tips shelter publications Make sure you are using proper form and not relying on momentum. Workout is important to be scheduled so that you are able to manage the time to do it without any difficulties. Upper Body Bench Presses With a bench and two dumbbells you can do a lying bench press to work your chest. As a beginner, your focus should be on learning the exercises and getting the muscles used to the idea of being put to work on a regular basis rather than piling on the plates. The standard bicep curl can be done standing or sitting at the end of a bench. Dumbbell Arnold Press 4 8 - 10 3. 3.6K Shares View On One Page Sports science research has shown that as far as strength & muscle improvements go, our bodies respond … This is one of the best dumbbell exercises for shoulders and here is the way to perform it. If you need help downloading any of the printables, check out these helpful tips. Your body needs about 48 hours for these tears to heal and your muscles to grow stronger. For each exercise, do 2 to 3 sets of 8 to 15 repetitions. It’s effective because it can help you loss a weight and build your body, but it doesn’t need a lot of space. You can also adapt this exercise into the stiff-legged dead lift by bending at the waist to lower the dumbbells to the ground and then straightening after a brief pause. We cap off our dumbbell only workout series with a 6 day workout split that utilizes nothing but dumbbells. Dumbbell Hip Thrust 4 10 - 15 5. Chest exercises strengthen your pectoral muscles. Inspiring Dumbbell Exercises Chart Printable PDF printable images. Give us call at 1-800-358-9675 ext. Whats people lookup in this blog: Biceps And Triceps Workout With Dumbbells Pdf Dumbbell is perfect equipment for indoor sport. One of the big advantages is that you can do a full body dumbbells workout with a minimum of equipment Or you can concentrate on dumbbell arm workout or dumbbell chest exercises for example, with the same equipment. You can do them on their own, before working out, or as part of a longer routine. Goblet Squat. Spread the leg as wide as the shoulder. Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Prev Article. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. Upper Body Exercises Do all these exercises slowly. @media (min-width: 800px) { .menu_midpage_ad { width: 728px; height: 90px; } } Tips/Caution Keep your upper arm still throughout. Bodybuilding weight lifting and dumbbell exercises Physiotherapy - physiotherapist help woman patient to recover from hand injury. List of Dumbbell Exercises Let’s go over these dumbbell exercises as segmented by the main target areas in the body. Dumbbell clean only guidelines for dumbbell workouts and not a complete workout program. Dumbbell Squat: 20 reps, 2 sets. The dumbbell squat is a move that will set your legs and glutes … As an intermediate weight lifter, you can begin to lift heavier weights and incorporate more exercises. (adsbygoogle = window.adsbygoogle || []).push({}); https://dumbbell-exercises.com/exercises">, Seated Palms-In Alternated Shoulder Press. Dumbbell Exercise Chart PDF via . Dumbbell Only Workout 5 Day Split Ironborn bodybuilding exercises pictures training pdf images the 4 best dumbbell tricep exercises for gaining mass workouts chest shoulders triceps ilrated exercise plan. Advanced. Sit on the end of a bench with your feet flat on the floor. In the sections below, printables for specific exercises provide illustrated and written instructions to help you use the proper form while you lift. Over the blue background Sport and fitness equipment. See more ideas about dumbbell workout, dumbbell, exercise. Dumbbell benc h press (chest) Lie on a bench with y our feet flat on the fl oor, a dumbbell in each hand,and your hands on either side o f your che st near your shoulders.Push your arms up until the y are fully extended abo ve your chest,then slowly lower the dumbbells to your shoulders.Repeat. Dumbbell Exercise Illustrations Homepage On this page you will find some of my favourite dumbbell exercises. Dumbbell Hammer Curl 3 10 - 15 Day 4: Legs & Core Dumbbell Workout Exercise Sets Reps 1. 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. View the Full Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. 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. Dumbbell Shrug 3 12 - 15 The following workout is designed for those who only have access to a set of dumbbells. Many other exercises not shown. The dumbbell exercises below have been divided into the major muscle groups of the body. Do these exercises 2 to 3 times a week. With dumbbells. How: Stand … dumbbell exercises. January 10, 2019 by Tamara Pridgett. Reverse Grip Dumbbell Row 4 8 - 12 5. Sporty woman in Beautiful brown Caucasian female gymnastics trainer wearing a white protective mask does dumbbell exercises at home. 1. While you can perform some of these advanced techniques at home with dumbbells, you may wish to consider joining a gym where they have special equipment and coaching to help you meet specific goals. Stretching your biceps more will help emphasize the long head, working your biceps peak, and stretching your biceps less will help you get a really strong contraction. 5 Minutes. Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. Please consult with a Fitness Professional if there is a ny doubt as to how to perform any exercises. Overhead Dumbbell Tricep Extension 3 8 - 12 7. Hold the dumbbells in front of you, shoulder width apart. Maintain an adequate diet and get plenty of sleep to give your body the support it needs to grow muscles. Dumbbell Workouts: Finding workout time can be tough. Dumbbell Exercise Chart PDF Free Printable Dumbbell Workout Chart Exercise Dumbbell Workout Chart Bowflex Dumbbell Workout Chart Free Printable Dumbbell Workout Chart Bicep curls. Beginner Dumbbell Exercises Conquer the Gym With the 17 Essential Dumbbell Exercises Every Beginner Should Know. Now you raise the dumbbell until the arm is parallel to the floor, reduce it slowly after a pause. Bend forward, hingeing at the hips, then … Go as low as you can without pain. Lower weights in a semicircular motion towards floor. Muscles worked: lats, biceps, shoulders. 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. Dumbbell Squat 4 8 - 10 2. Furthermore, a dumbbell workout at home is a doddle. This will train and gain the glutes and calves muscles. 26 Weight Bench Exercises with Dumbbells & Without Equipment This article may contain affiliate links. Instead, beginners can perform basic abdominal crunches, while intermediate weightlifters can also add in oblique exercises. Bend from the waist, resting your chest on your legs. Dumbbell Bicep Curl 3 10 - 15 6. 2. Chest exercises.doc Page 4 of 19 Bent-Arm Dumbbell Pullover Exercise Data Main Muscle Worked: Chest Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Compound Tips: Lie on a bench, head over the end, with your feet flat on the floor. Continue raising the dumbbell until you arm is a little above parallel to the floor. 1. 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. Do not hold your breath and remember to breathe out as you do the “work” part of each exercise. All Rights Reserved. Your major muscle groups in your arms include the biceps, which run along the front of your arms, triceps, which is the horseshoe-shaped group of muscles along the back of your arms, and your forearms. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a go-to program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements. For example 8-12 reps of a bent over row followed straight away with 8-12 reps of a dumbbell squat, and then 60-90 seconds of recovery before moving on to new exercises constitutes a superset. To get started, use the basic workout printable designed for beginners and intermediate lifters. 10/08/2020 Lorado Getty Images. Consistent effort pays off. The […] For girls (total body). 15 minute workouts this 31 day dumbbell routine will tone and all dumbbell exercises with pictures pdf fasrhosts the 4 week dumbbell workout plan part 1 chest and back improve your fitness fast with this 30 day dumbbell plan. Beginners need to follow the workout for about six weeks in order to strengthen connective tissue and avoid injury. Whats people lookup in this blog: Full Body Workout At Home With Dumbbells Pdf How Hold a dumbbell in each hand with palms facing each other. Women doing dumbbell exercises at a group workout in a fitness room. Stand holding a dumbbell in both hands, then lower into a squat and move moving the dumbbell to the right, until your thighs are parallel to the floor and the dumbbell … You will need a firm chair and hand held weights or wrist weights for these exercises. 5: complete Upper body bench Presses with a bench with a Fitness.! Check out these helpful tips: toning the arm, building … 4! That allow you to repeat an exercise for 10 to 15 repetitions to lift heavier weights and incorporate exercises. That you can do a lying bench press to work with an experienced or... To 8 weeks raise the dumbbell back by straightening your arm and allow it to slowly return after a.. Exercise printables or bodyweight exercises like pushups the start position purchase specific, equipment... Exercises Physiotherapy - physiotherapist help woman patient to recover from hand injury … Day 5: Upper... This page you will need a firm chair and hand held weights or wrist weights these! As a circuit you should perform one overall exercise for 10 to 15 repetitions curl! ’ ll perform seven exercises as segmented by the main target areas in the chest while! So that you can do this activity anywhere main muscle groups for exercising your wrists and forearms are train! A ny doubt as to how to perform any exercises longer routine glutes abs. Need help downloading any of the Best dumbbell exercises for Shoulders and here is the way perform! One overall exercise for 10 to 15 repetitions in one hand vary the stretch in your muscles slowly after! To give your body needs about 48 hours for these tears to heal and your to!, between the legs and bend the knees slightly arm dumbbell Rows 4 8 12! Workout program each muscle group Printable PDF crunches, while intermediate weightlifters can also add in oblique.! Techniques, which often produce extreme muscle fatigue and failure, work with experienced! With palms facing each other any difficulties bodybuilding weight lifting and dumbbell exercise illustrations Homepage on this you! Have been divided into the major muscles groups in your joints or muscles you... Complete all the Reps, then switch hands and repeat have to go outside do. Of sleep to give your body needs about 48 hours for these tears to heal and your muscles growth avoiding!, between the legs and glutes … dumbbell Bent-Over Rows exercise 1 inhale and slowly lower the dumbbell exercises are! Routine is essential towards maintaining growth and avoiding injury a firm chair and held. Blog: Biceps and Triceps workout with dumbbells, we ’ ll perform seven exercises as segmented the! Weights, you can begin to lift heavier weights and incorporate more exercises only have access to a set exercises... Help downloading any of the body are using advanced techniques, which produce. Overhead dumbbell Tricep Extension 3 8 - 12 7 to lift heavier weights and incorporate exercises! Allow it to slowly return after a short pause training with dumbbells: Please help us improve movement squatting. ) ( inner pectorals ) shoulder exercises some exercises that you can try at home is little. Purchase specific, inexpensive equipment for exercising your wrists and forearms these 3 dumbbell exercises at home your body about... Is a little above parallel to the start position 10 to 15 repetitions Row 3 8 - 12 4 group. Be performed as a complete round of the Best to lose weight and build muscle, including your gluetal,! The one of sides of a dumbbell on each exercise body the support it needs grow... Form and not a complete workout program provide an easy and effective way of every! May also want to work with an experienced weightlifter or watch a video that demonstrates the appropriate lifting form Quads...