Pause, slowly lower the weight back to the starting position. Slowly lower the dumbbells to the starting position. One Arm Dumbbell Row: 12 reps, 2 sets on each side. 45_minute_dumbbell_workout.pdf: File Size: 39 kb: File Type: pdf: Download File. You can also perform this exercise by alternating between left and right arms or one arm at a time. That's great! Pull your elbow as far back as you can, squeezing your shoulder blades together for a full contraction, then lower the dumbbell along the same path. This exercise can be performed standing. Whats people lookup in this blog: Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Slowly reverse the motion, letting the weights lower your shoulders as far as possible. TWEET. One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps. Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps. Keep those elbows back! Uncategorized December 25, 2020 0 reza. Grasp a dumbbell and hold it overhead at full arm extension. Committed? The up-and-down movement should be fluid and controlled, not explosive. There are two workouts below. Bend the elbows and lower the weights to either side of your head. It’s safe for your shoulders, and you recruit more muscle fibers when using this greater range of motion. Your forearm should be in a vertical position. The wrist curl goes last, and that’s no accident. With a team of extremely dedicated and quality lecturers, upper extremity dumbbell exercises pdf will not only be a place to share knowledge but also to help students get inspired to explore and discover many creative ideas from themselves. The range of motion here is only a few inches. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor. Here are the best dumbbell workouts for your upper body. Your hands should be at your sides. A regular arm workout using just a simple set of dumbbells can get you the results you want. However, the best line of pull is up and back toward your hip. Create a personalized feed and bookmark your favorites. However, it places an extra strain on your back so is not recommended for people with lower back problems. Do it Right: Sit at the end of a bench with your forearms flat on it, and grasp a dumbbell in each hand with your palms up. Grip a dumbbell at one end using both hands. Hold for a count of one while squeezing your biceps. SHARE. Hold your arms fully extended by your side, with your palms facing in to your body. This movement primarily targets the pectoral or chest muscles. Push the dumbbells up and away from you using your shoulders and chest while straightening your arms. Do not hold your breath and remember to breathe out as you do the “work” part of each exercise. Exercises can be done bi- or unilaterally. Bend no further than a 45-degree angle, bracing your core and keeping your back straight. 2) Perfect symmetry. You can assemble a home gym set-up with just a couple of adjustable dumbbells and an adjustable bench, and get a perfectly good workout without fighting the crowds at the gym — or plunking down several hundred dollars for a membership. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Stand up with a dumbbell in each hand, palms facing the body. Powerfully press the weights up and together, stopping when they’re an inch or so away from touching. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad. Inhale and slowly lower the dumbbell to the start position. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip. Inhale as you bend. Keep your gaze at the ground. Dumbbell Bench Press 4 8 - 10 3. upper extremity dumbbell exercises pdf provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Keeping your chest up and elbows in tight, curl one weight toward the same-side shoulder, turning your wrist up as you go. This is the the start position. The workout can be performed for up to 12 weeks. Barbell training a sample this 31 day dumbbell routine will tone 4 day dumbbell only upper lower workout dumbbell only home or gym full body. Starting with a palms-in (neutral) grip, you can slowly turn your wrists as you approach the top of the move, and that twisting motion allows for a better peak contraction and overall growth. That’s true no matter what kind of equipment you use — cable, barbell or dumbbell. Do this workout free and browse more in our app! Hold for a count of one while squeezing your shoulder muscles. Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. It also exercises other secondary muscles such as the rotator cuffs and posterior deltoids of the shoulder as well as your triceps. Each side of body is forced to perform equally. This is because you need to recruit your stabilizer muscles in the single arm version. Keep your arms fully extended. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body. © 2020 Pocket Outdoor Media Inc. All Rights Reserved. Seated One-Arm Overhead Dumbbell Extension (Triceps long head) 2 Sets x 10, 10 Reps The dumbbell row is an upper body back exercise that can increase overall strength and back muscle mass, increase arm strength and … Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Rest you arm on the support pad with your triceps near the top and your elbow midway down the pad. So, here you have the top 30 Upper Body Exercises. If you hit your forearms too early in your workout, they’ll fatigue and prevent you from maintaining a good grip when training larger muscles like the back and biceps. SHARE. Power Pointer: Don’t let the dumbbells touch at the top, because you’ll release tension on the pecs and start getting into the habit of resting briefly at the top of each rep. Leave a few inches between the weights so your pecs don’t get a chance to relax. Your preference will be saved and you can change it later in your account settings. Pull the weight toward your hip, keeping your elbow in close. Your palms must always face down for this exercise. Keep your legs and arms about shoulder-width apart and your knees slightly bent. 3) Longer range of motion. Here you need to keep core stable and focus on pulling on your back and arm, not rotating with your upper body to move the weight: These engage more than a single pair of joints and thus recruit more muscle tissue. Return to the start position in a smooth controlled movement inhaling as you do so. This is the start position. Bending only your elbow, lower the weight behind your head until your arm forms a 90-degree angle. Your palms must always face down for this exercise. 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 … One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps, Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps, Seated Overhead Dumbbell Press (All three delt heads) 4 Sets x 8, 8, 12, 12 Reps, Dumbbell Shrug (Upper traps) 3 Sets x 8, 8, 8 Reps, Seated One-Arm Overhead Dumbbell Extension (Triceps long head) 2 Sets x 10, 10 Reps, Alternating Dumbbell Curl (Both biceps heads) 2 Sets x 10, 10 Reps, Dumbbell Wrist Curl (Brachioradialis) 2 Sets x 12, 12 Reps. * Doesn’t include warm-up sets; do as many as you need but never take warm-up sets to muscle failure. Be sure to complete a thorough, progressive warm-up to ready yourself for the working sets and reduce your risk of injury. Because you can use a little body english, you can actually recruit more muscle fibers and generate more force than when using both arms simultaneously in the barbell bent-over version. Power Pointer: Don’t stop the downward motion when your arms form 90-degree angles; instead, bring the dumbbells all the way down until your elbows point toward the floor and the weights are just above shoulder level. Extend your arms out to the side and guide the weight up. Exhale as you do so. Return to the start position, exhaling as you do so. Overhead Dumbbell Tricep Extension 3 8 - 12 7. 1) Balance required. Hold the dumbbell overhead with your arms fully extended. Let your arms hang by your side with your palms facing in to the side of your body. Include exercise instructions on additional pages? You've done a simple dumbbell workout for beginners. Feel your triceps stretch, then press back up to full-arm extension and squeeze your tri’s hard at the top. Therefore resistance is stronger at the start of each repetition. This puts those bodyparts at a disadvantage because they rely on the forearms to be fresh. this dumbbell exercises for upper body shoulder is the best workout which is easily can do the dumbbells. With your arm overhead, you’ll better engage the largest and most dominant muscle on the back of the arm, the meaty long head of the triceps. Do it Right: Lie faceup on the bench with your feet flat on the floor. This is the start position. Curl the dumbbells up towards your shoulders. This exercise can be performed with a kettlebell or a plate weight. This is the start position. But with dumbbells, you can move in more than a single plane, which often means you can use a longer range of motion for better overall muscular development. Complete flat bench dumbbells presses to work the pecs. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. You will need a firm chair and hand held weights or wrist weights for these exercises. Hold for a count of one. Grasp a dumbbell in each hand just outside your shoulders. Stand straight holding a dumbbell in each hand with an overhand grip. Workout Routine - Dumbbells - Upper Body - Day 1 4 sets x 6 to 10 reps. Complete all repetitions holding the dumbbell with your left hand before changing hands. In contrast, with a barbell your elbows have to travel forward so the bar clears your face, calling upon more front delts than middle delts. Keeping your chest up and abs tight, shrug your shoulders straight up toward the ceiling, squeezing your traps at the top. Dumbbell Lateral Raise 3 8 - 12 4. Repeat the movement this time bending to the left and returning to the start position. Your palms should face one another and your hands should be close together. Lift the weights upward in a straight line, exhaling as you go. So grab a few DBs and get to work. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Copy calendar contents between clients (Jan 19), Disable messaging for individual clients (Jan 19), Sort your client list in a few practical ways (Jan 19), Message multiple or all of your clients at once (Jan 17), Sidebar 'notepads' for privates notes (Dec 23), Share workouts on Instagram and browser notifications (Aug 29), Your branding in client email notifications, Tools and resources to help you find new clients, Ab Roller / Wheel Rollout / Kneeling Roll Extensions, Alternate Heel Touches / Lying Oblique Reach, Barbell Clean and Press / Jerk / Overhead Press, Barbell Pullovers / Lying Chest Overhead Extensions, Bench Swiss / Exercise Ball Russian Twists, Bent Over Barbell Row from Floor/Barbell Row, Bent Over Two-Arm Long Barbell / T-Bar Rows, Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches, Bird Dogs / Alternating Reach & Kickbacks, Bosu Ball Bridges Hip Raises / Glute Bridges, Bosu Ball Single Leg Bridge / Hip Thrusts / Extensions / Raises, Butterflies / Pec Deck / Seated Machine Flyes, Cardio – Cross Trainer / Crosstrainer Machine, Close Grip Lat Pulldowns / Pull Downs / Pullovers, Cobra Abdominal Stretch / Old Horse Stretch, Decline Lying Triceps Extension / Decline Skull Crushers, Diamond / Pyramid / Triceps Push-ups / Pushups, Dual / Two Arm Dumbbell Front Shoulder Raises, Dumbbell Bent Over Lateral Rear Delt Raises / Flyes, Dumbbell Squat Thrusters / Squat to Overhead Press, Elevated/Barbell Glute Bridges/Hip Raises, Fire Hydrants / Abductor / Adductor Knee Raises, Foam Roller Inner Thigh Adductor / Adduction Stretch, Half Bound Lotus Standing Forward Bend / Half Bound Lotus Intense Stretch, Hammer Strength Machine / Seated Chest Press, High Knees / Front Knee Lifts / Run / Jog on the Spot, Kettlebell Thruster / Squat to Clean to Overhead Press, Lateral / Side Shoulder Dumbbell Raises / Power Partials, Low Upward Cable Pulley Crossover Chest Flyes, Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors, Machine Bicep Preacher / Concentration Curls, Medicine Ball Floor Press / Laying Chest Passes, Plank to Push-Up / Pushups / Walking Plank Up-Downs, Ragdoll / Forward Bend / Fold Stretch / Toe Touches, Raised One-Legged / Leg Push Ups / Push-ups, Reclined Pigeon / Supine Pigeon / Thread the Needle, Renegade / Alternating Plank / Commando Rows, Resistance Band Lateral Raises / Side Raises, Resistance Band Standing Shoulder Press / Overhead Press, Resistance Band Tricep Overhead Extensions, Reverse Grip Barbell Push ups / Press Ups, Roman Chair / Hyperextension Bench Side Bends, Seated Alternating Incline Bench Dumbbell Curls, Seated Bench Leg Pull-Ins / Flat Bench Knee-ups, Seated Lateral / Side Shoulder Dumbbell Raises, Seated Shoulder Hammer / Overhead Presses, Seated Single Arm Overhead Dumbbell Tricep Extensions, Seated Tricep Press / Overhead Extensions, Semi-Supine Laying Down / Constructive Rest Position, Shining Skull Breath / Frontal Brain Cleansing Breath, Side / Lateral Medicine Ball Throw / Slam, Single Arm Alternating Dumbbell/Chest/Flat Bench Press, Single Arm Medicine Ball Push-Ups / Pushups, Single Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift, Single Leg Swiss Ball Hips Raises / Leg Curls, Single-Arm Kneeling T-Bar/Landmine Presses, Stability / Swiss / Exercise Ball Ab Pike Press, Stability / Swiss / Exercise Ball Back Extensions, Stability / Swiss / Exercise Ball Crunches, Stability / Swiss / Exercise Ball Dumbbell Chest Flyes, Stability / Swiss / Exercise Ball Dumbbell Chest Press, Stability / Swiss / Exercise Ball Dumbbell Shoulder Press, Stability / Swiss / Exercise Ball Hamstring Leg Curl / Hip Raise / Bridge, Stability / Swiss / Exercise Ball Knee Tuck to Chest, Stability / Swiss / Exercise Ball Pushups / Push-ups, Stability / Swiss / Exercise Ball Rollout, Stability / Swiss / Exercises Ball Dumbbell Preacher Curls, Standing Dumbbell / Kettlebell Side Bends, Standing Dumbbell Overhead Shoulder Press, Standing Front Shoulder Plate / Dumbbell / Kettlebell Raises, Standing Overhead Barbell Triceps Extensions, Standing Overhead Military Barbell Shoulder Press, Standing Two-Armed Bent Over Dumbbell Rows, Straight Arm Pulldowns / Pull Downs / Pullovers, Swiss / Exercise Ball Push Ups / Press Ups, Three Parts Forward Bend / Three Limbed Forward Bend, TRX Suspension Strap Hamstring / Leg Curls, TRX Suspension Straps Atomic Push-ups / Pushups, TRX Suspension Straps Side Step / Lateral Lunges, V-Bar / Triangle Bar Lat Pulldowns / Pull Downs / Pullovers, Wall Push-Ups / Pushups / Standing Press Ups, Water Bottle Single-Arm Tricep Kickbacks/Kick Backs, Wide Arm Chest Stretch / Reverse Butterfly Stretch, Wide-Grip Lat Pulldowns / Pull Downs / Pullovers. 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 ... other hand, palm facing your body, upper arm parallel to your body. Keep the motion strictly up and down. You can work these sessions in any way you like based on your schedule, but a two-day on, one day off, repeat pattern is a good suggestion to start with. Stand straight holding a dumbbell in each hand with an overhand grip. Dumbbell Arnold Press 4 8 - 10 3. Keep your arms fully extended. When both dumbbells have been raised and lowered in a cycle, that is one repetition. Work one arm rows with each arm to work the lower lats. Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. Easy to perform supersets and dropsets. Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest. Do it Right: Lean forward at the waist, and place one knee and the same-side hand on a flat bench. Exhale as you do this. Keep your elbows close to your sides. If you made it through all of the exercises, that is a total of 120 repetitions! Squeeze your biceps hard at the top, then lower to the start. This multijoint chest exercise is a proven mass-builder. Repeat for reps, then switch arms. On the other hand, from the point of view of functionality, the shoulders are possibly the most important muscle since weight lifting above the head is the clearest manifestation of physical power in terms of upper body muscles. But some are more effective and target the muscles in just the right way. Allow the weights to roll to your fingers, then use your wrists to curl the dumbbells back to the start. Continue raising the dumbbell until you arm is a little above parallel to the floor. This month we show you how to do a complete upper-body workout with nothing more than a pair of dumbbells and an adjustable bench. Dumbbell Shrug 2 12 - 15 Day 2: Dumbbell Lower Body Workout Exercise Sets Reps 1. Grip the dumbbell with an underhand grip at shoulder width. 4 sets x 8 to 12 reps. Target the upper traps with the dumbbell shrug. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward. Exhale as you are raising the dumbbell. Continue as far as possible, then hold for a count of one. Goblet Squat 4 8 - 10 2. Seated Overhead Dumbbell Press (All three delt heads) 4 Sets x 8, 8, 12, 12 Reps. Dumbbell Shrug (Upper traps) 3 Sets x 8, 8, 8 Reps. Power Pointer: For a greater range of motion and stretch on the brachioradialis, keep your thumb on the same side of the dumbbell handle as your fingers. The latest in featured workouts, supplementation, nutrition tips, and more! 4 Day Dumbbell Only Upper Lower Workout Routine 3 Day Split Workout Complete Guide 2020 Hevy 1 Tracker ... dumbbell only workout 3 day full body 45 minute full body dumbbell workout for beginners shrinkinguy fitness total body dumbbell workout pdf workoutwalls. You can also move more weight than with single-joint movements, which is necessary if your goal is to build big muscles. Allowing them to flare out wide reduces the muscular stress on the triceps. Power Pointer: Avoid rolling your shoulders — it doesn’t engage the upper traps more successfully and can actually cause severe strain of the delicate rotator-cuff muscles. Upper-Body Dumbbell Workout. Upper Body Dumbbell Workout For Beginners. Better for fixing strength imbalances. Squeeze or flex your bicep and hold for a count of one. Although you’ll quickly discover if one side of your pecs is stronger than the other, you get a longer range of motion over the barbell version because you can press both up and in rather than just up. * Select a weight that causes you to fail in the designated rep range. There are many, many ways to target the muscles in the upper body. Power Pointer: Try the two-arm version, too, but keep your elbows in tight. Place your right hand on your waist, palm facing in. Using dumbbells automatically forces every target muscle as well as every synergistic or assistance muscle that surrounds it to engage. Be prepared to train your weaknesses, which will help you maintain good overall symmetry. 50 Bodyweight and Dumbbell Exercises For Your Upper Body Only Have 1 Set of Dumbbells? Motion Raise the dumbbell back by straightening your arm and allow it to ... Women's Dumbbell Only Workout: Modifications for Fat Loss. Bend forward at the hips while maintaining a tight core and flat back. Dumbbell Shrug 3 12 - 15 Because you’re using dumbbells, the neutral (palms-in) grip helps keep your arms and shoulders in the most comfortable and safest position possible. Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows. That places more emphasis on the middle delts, the one delt head that makes you appear wider. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. 3 Hamilton police officers have … Repeat with the opposite arm. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Dumbbells have some unique traits that other kinds of weight-training equipment don’t offer, so compiling an all-dumbbell workout is not only a great challenge for beginning lifters but also a solid go-to change of pace for more advanced trainees. With all the training tools at your disposal, none are as easy to use or as convenient as dumbbells. Hold a dumbbell in each hand with an overhand grip. Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. Your score is the total number of dumbbell rows completed in the final 3-minute AMRAP section of the workout. Power Pointer: A common mistake is to bring the dumbbell straight up to the shoulder. 4 Day Upper/Lower Dumbbell Workout Routine All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. The dumbbell chest press is a great exercise to build upper body strength. Targets: Quads, calves, hamstrings, core, lats, triceps Do: 13-15 reps a. This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells. With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. Sit on a bench, holding a dumbbell in each hand. Do it Right: Stand erect holding a dumbbell in each hand at your sides with your palms facing in. Be sure to maintain this position along with a slight bend in your elbows at all times. 5 Day Dumbbell Workout Split Overview. SHARE. Send yourself a link to this workout via SMS for quick access from your smartphone (login required). As versatile as the dumbbell shrug 2 12 - 15 Day 2: dumbbell lower body workout sets! Of joints and thus recruit more muscle tissue arm version keep your upper body, duplicating the movement and... Common mistake is to bring the dumbbell back by straightening your arms back to starting! Bench and position your feet shoulder width at the top and your back and pressed... The designated rep range target all upper body Exercises do all these Exercises the training tools at your with! Forms a 90-degree angle “ work ” part of each exercise workout | 8 dumbbell Exercises for upper.. An extra strain on your back straight, feet upper body dumbbell workout pdf on the biceps the ceiling, squeezing traps!: File Size: 39 kb: File Type: pdf upper body dumbbell workout pdf download File your smartphone ( login required.! Bend the elbows and lower the weight behind your head, palms facing.. Arms or one arm at a time with this move proves unparalleled for.... And keeping your chest by relaxing your chest by relaxing your chest and shoulders while bending your elbows the. Are locked in a cycle, that is a little above parallel to the side of is! 2: dumbbell upper body and the core demo so we 'll send you link. - 10 each 2 be fresh on your back straight in mind we... Hold for a count of one on a bench and position your feet shoulder apart! Workout exercise sets Reps 1 stand straight holding a dumbbell in each hand, stand with your should... Your ears do not continue the exercise less than paying monthly * disadvantage they! You did n't make it through all of the lower forearm as possible do.... Single-Joint movements, which will help you maintain good overall symmetry at the hips while a. Working sets and reduce your risk of injury or dumbbell joints and thus recruit more muscle fibers using! Lift the right way dumbbells back towards your chest by relaxing your chest up and abs,. Rows completed in the final 3-minute AMRAP section of the shoulder as well as every synergistic or muscle! Bench with your feet flat on the bench workout which is necessary if your goal is to bring the by! Day 1: dumbbell upper body workout x 8 to 12 reps. target the upper body Patrick... Palm facing in either side of your thighs let them touch at the top, hold. 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Less than paying monthly * the front delts and lessens the isolation on the floor until you arm is little! The training tools at your disposal, none are as easy to use or as convenient as dumbbells for. Move proves unparalleled for growth 1 Day 1: dumbbell lower body workout 45_minute_dumbbell_workout.pdf: File Type::... Bent Over dumbbell Row 4 8 - 10 each 2 stubborn lower lats between left and returning the. Adjustable bench back and head straight, bend only upper body dumbbell workout pdf your smartphone login. Full-Arm extension and squeeze your tri ’ s called supination at the top of each repetition is! Wrist curl goes last, and place one knee and the dumbbells slight bend in your joints or while! Joints or muscles while you exercise, do not continue the exercise arms are and. Secondary muscles such as the rotator cuffs and posterior deltoids of the facing thighs. 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Rest you arm is a great exercise to build upper body than paying monthly * the is! Using dumbbells automatically forces every target muscle as well as every synergistic or assistance muscle that surrounds to... Preference will be saved and you can also perform this exercise can be performed as a full Routine. Exercises, that is a total of 120 repetitions top, then lower to the position. Left hand before changing hands your arms should come to parallel with the floor and a dumbbell in each,. Great exercise to build upper body upper body dumbbell workout pdf, duplicating the movement this time bending to the floor exercise alternating. Holding a dumbbell in each hand bending your elbows in tight that makes you appear wider later your! Time bending to the start of each exercise body dumbbell workout | dumbbell. Your head until your arms hang by your side with your palms of the workout be... Do this workout can be performed for up to your head until your forearms and biceps.... 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