Dumbbell exercises are the most effective for building muscle and shaping the body.

Helps to lose weight and improve physical development.

Quite good results can be achieved at home, it is not necessary to visit the gym.

To achieve these goals, you will need a desire to improve and perseverance, as well as collapsible dumbbells. Basic dumbbell exercises are suitable for all muscle groups.

Hand Dumbbell Exercises

1. Sitting with legs wide apart.
2. Lean your elbow on one leg, leaning slightly forward.
3. Bend your arm from the dumbbells at the elbow so that it touches the shoulder. (12-15 times)

1. Standing, feet shoulder width apart. Take one dumbbell in your hand, put your free hand on your belt.
2. Raise your hand with dumbbells above your head, put your hand behind your head, bending your arm at the elbow. (8-12 times)

Do 2-3 sets, rest between sets for 2-3 minutes.

Exercises with dumbbells on the shoulders and back

1. Sitting. You need to raise the dumbbells up over your head, then slowly lower your arms to your shoulders until your elbows are at a 90 degree angle.
2. Then raise your hands up again.

1. Standing, hands down, palms to thighs, feet shoulder-width apart.
2. Raise your shoulders as high as possible.

1. Standing with your feet together, do not bend your knees.
2. Lean your body forward so that your body is parallel to the floor.
3. Lower your arms in front of you, then slowly spread them apart until they are equal to the body in height.

Standing dumbbells

1. Standing, feet together.
2. Hands with dumbbells at the sides are lowered.
3. Then slowly spread to the sides until they are equal to the shoulders in height.

8-12 reps for each exercise, 2-3 sets, rest between sets - a couple of minutes.

Exercises with dumbbells on the chest

1. Lying on the floor (it is better to use a bench or table).
2. Dumbbells need to be held above the chest, stretching straight arms up.
3. Then lower your arms to the starting position.

1. Lying on the floor, hands above the chest.
2. It is necessary to slightly bend the elbows and hold them in this position throughout the exercise.
3. Extend your arms to the sides until your shoulders are parallel to the floor, then return to the starting position.

8-12 times each exercise. Do 2-3 sets with an interval of 2-3 minutes.

Exercises with dumbbells on the legs

Exercise with dumbbells for the calf muscles

1. Standing with legs wider than shoulders.
2. You need to rise on your toes and stand like that for half a minute and return to the starting position.

Squats with dumbbells for hips and buttocks

1. Standing, arms along the body, feet shoulder-width apart.
2. Do squats. You can complicate the exercise by squatting on one leg.

1. Standing. You need to step forward so that one leg is bent 90 degrees, and the other knee is almost touching the floor.
2. After pushing off, return to the starting position.

Each exercise is performed 12-15 times. Do 2-3 sets, rest between sets is 2-3 minutes.

Training rules and nutrition

1. The workout should take no more than 1-1.5 hours.
2. Remember to exercise 3-4 hours after your last meal.
3. Half an hour before training, it is recommended to consume a portion of protein and the same amount of carbohydrates.
4. After training, it is recommended to drink a special drink containing proteins and carbohydrates.
5. You need to eat animal protein (it should make up about 80% of the total diet) in combination with vegetables to build muscle. It is found in red meat (red fish, beef).
6. Muscle growth is only possible if there are 2 grams of protein (protein) per 1 kg of body weight in 24 hours.
7. The calorie content of daily food should be more than the norm by about 20%.

Performing basic dumbbell exercises every day, combined with proper nutrition, will help you achieve the results you want.

Dumbbells are fairly simple, but very effective sports equipment that allows you to involve a maximum of muscle groups, that is, almost the entire body, in work. It is very difficult to list exercises with dumbbells, there are countless of them.

The main advantage of dumbbells over most types of sports equipment is versatility. They are suitable for training in the gym, and for self-training at home. People who are accustomed to playing sports at home, in most cases, give their preference to these particular equipment.

Sports equipment manufacturers produce many different dumbbells. The most expensive are collapsible. They differ from simple ones in the ability to adjust weight, and therefore cost much more. This allows absolutely everyone to train with one apparatus, regardless of the level of training and gender.

Any burden requires compliance with some precautions. They are aimed at minimizing the risk of injury and are as follows:

1. It is imperative to warm up before starting the training. The warm-up should be aimed at thoroughly preparing the joints and muscles for subsequent loads.
2. Strict adherence to the execution technique. The slightest deviation from the correct execution can cause injury and the corresponding negative consequences.

The number of approaches for home workouts is from 3 to 5 sets. The number of repetitions in each is from 6 to 10 times. The main guideline in the construction of training should be the level of one's own training and physical capabilities.

Beginners are advised to train with a break of one or two days. This is due to the fact that muscle fibers recover at a much slower rate in beginners than in more experienced athletes. The latter can work out with dumbbells from five or more days a week.

To involve each muscle group in the work, you need to do not just individual exercises, but specially designed complexes. The main thing is to follow the recommendations and rules, including the order of execution. This allows the target muscles to be acted on in isolation without involving other parts of the body.

A set of exercises with dumbbells

Differs in sufficient simple. Perfectly adapted for people with different levels of training. It includes only those exercises that literally everyone can do, regardless of their own level of training. Some require the use of a chair or bench.

Legs are placed a little more or at the level of the width of the shoulder girdle. They hold dumbbells in their hands and begin to squat slowly. You need to go down, inhaling air, until a parallel is formed to the surface of the floor, and rise to the initial position, exhaling. If you increase the amplitude of the squat, dropping below the right angle, the gluteal muscles will receive a greater load.

The optimal number of sets is 3-5 times, in each of which they perform 10-15 repetitions.

Get straight. Legs are placed across the width of the shoulder girdle. Hands with palms turned towards themselves, lower them down.

The right hand holding the dumbbell is bent at the elbow and raised to the shoulder joint with exhalation or holding the breath. The initial position is taken with inhalation. Repeat the same action on the left hand.

Correct hammer technique implies complete immobility of the body and elbows. The pace must be slow to get a feel for how the biceps work. Sets of 8-12 "hammers" are made from 3 to 5.

It requires some preparation and is performed with a bench set at an angle of 30-40 degrees. It is securely fixed. She shouldn't stagger. They lie on the bench with their backs, and put their feet on the floor in the most comfortable position.

Hands at the beginning of the exercise can be located either at the same height or below the level of the bench. With an exhalation, arms are raised up. They return to the original position with a slow inhalation. The exercise is similar to the barbell press, but only here dumbbells are used. Hands must be at the same level with each other.

The number of presses in 3-5 sets ranges from 8 to 12.

It is carried out using a horizontal bench. Approaches are done exclusively with alternating hands.

The right hand and knee rest on the bench. The left leg, bent slightly at the knee joint, is placed on the floor surface, and the hand with a dumbbell is lowered. The working hand is pulled to the lumbar region, while the shoulder blades are brought together. The change of sides is carried out after 10-15 rods, and the number of sets is made from 3 to 5.

1. They either sit on a chair or remain on the floor. In the latter case, the legs are placed slightly wider than the shoulder girdle. Hands spread apart in both versions look up with palms. They, bending at the elbow joint, are lifted along with the dumbbells to shoulder level.
2. It is performed using a bench or chair. They sit on the supporting surface so that the back is slightly tilted forward, and the legs are wide apart. The left elbow rests on the left knee. Bending the arm, it is brought to the shoulder. A similar action is done on the opposite side.

Both exercises involve curling the hands outward at the top. 10-15 repetitions are done on each side. The number of sets is 3-5.

Triceps training

Get straight. The legs are placed on the same level with the shoulders. A dumbbell held with both hands is raised above the head. With a sigh, she sinks to the back of the head, and with an exhalation, she rises again. The elbow joints should be parallel to each other and not move laterally.

Similar to the first, but done separately for both the right and left hands. Thus, the amplitude increases markedly, and the dumbbell falls much lower.

For each hand, you need to do from 8 to 12 repetitions. The optimal number of approaches, as in all other exercises, is from 3 to 5.

Exercise for the shoulders and upper back

Assumes the implementation of a set of three exercises:

Standing on the floor, legs are placed slightly wider than shoulders. Hands with dumbbells down. By the force of the trapezius dorsal muscles, exhaling, the shoulders are lifted towards the auricles. The elbow joints should remain straight. No folds should be allowed. Breathing in air, the shoulders slowly lower.

It involves imitating the movements that skiers perform with their hands. Legs are the same width as shoulders. One of the arms, together with the dumbbell, is brought forward and bent at an angle of 90 degrees upward, while the other, on the contrary, is located at the back and bent at the elbow joint downward at a right angle. The exercise involves changing the position of the hands, that is, back and forth.

Dumbbell swing

The legs are brought together in a standing position, and the knees are slightly bent. Hands with shells are lowered along the body. The dumbbells are raised to the armpits, bending the elbows at a right angle, but only with bringing forward and turning outward. This allows the exclusive use of the shoulder muscles in isolation.

Exercises are done according to the 3-5x8-12 scheme.

To take the starting position, the body is tilted forward at an angle of 90 degrees, while the legs are placed at shoulder level. The arms, in which the shells are held, are lowered, palms are directed inward.

Execution involves raising the arms to the sides. Slight flexion in the elbow joints is acceptable if it is not possible to keep them straight. You cannot unbend the torso. It should remain tilted for all reps, which are supposed to be done from 8 to 12 in each of 3-5 sets.

Standing on the floor, put your feet shoulder-width apart. This starting position assumes that the arms pressed against the chest are turned inward with the palms. Hands are raised up, alternately turning out the left, then the right palm. Only one turn is made on each side. When the hand is returned to its starting position, the palm is turned again and the hand is pressed against the chest. You need to do from three to five sets, the number of repetitions in which is from 8 to 12 times.

Consists of two exercises:

1. To take the starting position, they stand straight, their legs are positioned at a distance that is equal to the width of the shoulder girdle. A dumbbell held with both hands is extended in front of you so that it is in line with your shoulders. The projectile is pulled to the chest by flexing the elbow joints. Returns to the starting position.
2. It is carried out from a similar position as the first. Hands, holding the dumbbells, straighten in front of you and make overlaps, alternately passing one hand over the other, making movements similar to scissors.

You need to do at least 3-5 approaches, in which they are performed 8-15 times.

Exercises for the muscles of the legs

To develop and pump up the muscles of the lower extremities, doing it yourself, you should do:

They are alternately made on each side. The working left leg is put forward, and the thigh becomes a support, on which the hands are resting, holding the dumbbells. The right leg is pulled back. It is straight, that is, not bent, but should not lie on the floor surface. The knee is suspended, and the support is solely on the toe. When lunges in one direction are made, change legs and repeat all actions again.

They are an effective way to engage the leg muscles. Unlike lunges, it is performed from a standing position. Hands with shells play the role of additional burden and are extended along the sides of the body, which allows increasing the load. The pull-ups themselves are carried out due to the transfer of body weight to the socks, when at the top point they are delayed for at least 5 or 10 seconds, and then fall back onto the heels.

You need to do at least 3, maximum 5 approaches with 10-15 movements in each.

This list of exercises is not complete. There are many more variations on how to work with dumbbells, but the complex presented is enough to develop a strong body. When the technique is mastered and the current weight is easy, it must be increased. The main thing is to do it gradually, and not start with the maximum. The number of repetitions and approaches is given relative and can increase with training, as well as taking into account the initial physical form, absence / presence of sports experience.

Exercises with dumbbells have been a hype since the Soviet years, when every self-respecting man kept a cherished box with this simple sports equipment on the balcony. The main reason for the prevalence of this projectile is its ease of handling. You can train with dumbbells anywhere: in the gym, at home, on the balcony or in the fresh air. In this article, we will look at the types of these sports equipment, and also talk about some basic exercises.

For men, dumbbells are weighty steel "bread" for the body. Have you decided to put additional stress on your muscles and move the fatty layers out of place? A fragile figure, tears and blues aside. Give vigor and beautiful relief. It remains only to correctly compose a training regimen.

Cast dumbbells vs collapsible

Before purchasing dumbbells, you need to decide on the tasks that are set for them. For example, if you plan to constantly build up muscle mass, then you should take collapsible dumbbells and increase their weight over time. For fitness training, sports equipment with a fixed weight is suitable, which will maintain a given muscle tone.

Dumbbells with the ability to increase weight are universal. Using cast models, after a certain time you will be faced with the need to purchase a new, heavier pair, since the muscles will require further growth. Homemade dumbbells are inferior in convenience compared to store dumbbells: for full workouts, you need to cast a dozen shells or pancakes, the weight of which will also have to be increased over time.

Choosing the right dumbbells for your home

When choosing collapsible dumbbells, pay attention to the following points:

• What is the limiting, maximum weight of the dumbbells. Here again the convenience of collapsible models is manifested. For example, if one fully assembled projectile pulls 20 kilograms, this will allow you not to return to the store for new pancakes for a long time.
• Weight step. For inexperienced users, it is important that the weight of the dumbbells is increased gradually (no more than 1 kilogram). For example, a 5-kilogram weight step will only benefit the training of professional runners and athletes. Remember the rule of scales and coins, add the load gradually.
• The dumbbell bar must be rubberized or knurled (anti-slip sections). It is more practical to purchase bars with a diameter of 25-30 millimeters. This size will allow you to freely buy pancakes over time.
• Pancakes. If classes are held in an apartment, and there is no desire to break the silence due to sports training, take a closer look at the rubberized pancakes. Such a device will not damage laminate or parquet flooring. Chrome pancakes differ from others only in brilliance, but there is no practical benefit in them. The minimum weight of sports "coins" starts from 500 grams, and the maximum weight reaches 10 kilograms.
• Mountings. It is important that the pancake mounts on the dumbbells are comfortable and reliable. The easiest to handle are spring clips or "ears".

Weightlifting gloves are available as an accessory for beginner dumbbells.

They are needed not only so that the dumbbells do not slip out of the palm, but also to fix the wrist. Gloves will be a good anti-ash agent, protect the skin on the palms from coarsening.

Age and home training

When choosing exercises with dumbbells, it is important to take into account not only their weight and their own physical fitness, but also age characteristics. For example, trainers and doctors remind men after 50 years that due to hormonal changes the joints and ligaments lose their strength, which means that training should be slightly less intense.

Young men under 50 are advised to work out with dumbbells at least three times a week. This mode will allow you to keep the muscles in the right tone, while arranging fasting days for the body. In the complex of strength training, all men, regardless of age, need to include cardio training, which is more appropriate to perform in the morning or before strength exercises. This will prepare your motor for strenuous work.

How to train at home correctly

Dumbbell exercises should be started with a warm-up. This will warm up the muscles and prepare them for the load. As a basis, you can take the same school workout (head tilts, hand jerks, lunges, stretching exercises).

For a visible effect, it is important to develop an individual training schedule. It should include not only the exercises themselves, but also the rest days. Beginners are advised to take 1-2 day breaks between workouts. During this time, muscle tissue will recover, and the level of glycogen (contributing to the production of "lactic acid") will reach the optimal level for a new spurt. But the mistake of all beginners - working for wear and tear - can give a boomerang effect, reducing the recruited muscle volume.

If you train at home without a coach, then you will have to do the control of achievements or inhibitions yourself. To track your progress more accurately, regularly record your weight and girth in your diary or phone app. Men over 50 need to record their heart rate and blood pressure in a diary. All measurements must be taken before starting the exercise.

Basic complex for men - video

Before embarking on a set of relief, you need to master the basic set of exercises with dumbbells, which includes a number of fundamental exercises, on the basis of which other types of power loads are built. It includes:

• Classic dumbbell squats. Feet shoulder width apart, arms along the body. Inhale on the squat, exhale on the rise. Repeat 10-15 times for 3 sets.
• "Hammer" - exercise for the muscles of the forearm. The starting position is the same as for squats. As we inhale, we bend our right arm, lifting the weight to the shoulder. Exhale - starting position. The exercise for the left hand is also performed. For each arm, lifts are performed at least 20 times. This exercise can be done while sitting.
• Dumbbell pull to the belt - training of large back muscles. For the exercise, you need to prepare a bench, a stool is also suitable. Put the knee of your right leg on the bench, with your right hand grab its edge. The left leg is on the floor slightly bent at the knee, the left hand is down, the shoulder blades are apart. As you exhale, pull up with a dumbbell in your belt, bring your shoulder blades together. Inhale is the starting position. For each hand, 10-15 repetitions, 3 sets.
• Dumbbell shrugs are an exercise for the upper (clavicular) trapezius muscles. Feet slightly wider than shoulder width, arms down. As you exhale, lift your shoulders up, arms straight with dumbbells down, shoulder blades smoothly come to each other. Inhale is the starting position. The exercise is performed 10-15 times in 3 sets.
• Breeding dumbbells - training the deltoid muscles of the chest. If there is no inclined gymnastic bench at home, fit-ball can replace it. Lying, spread your arms to the sides, hold the dumbbells with a straight grip. The arms should be bent at the elbows, and the dumbbells should be at chest level. We raise our hands up and return to the starting position. Perform 10-15 times.
• Leg training. We do lunges. We bend the left leg at the knee, hold the dumbbells in the hands along the body. The right leg is straight, laid back and rests with the toe on the floor. We do 10-15 lunges for each leg.

Dumbbell exercises are performed without jerking. Each is repeated in several approaches. Breathing (inhalation and exhalation) is the basis for correct load distribution. Overcoming weight (power jerk) should be carried out only on exhalation.

You need to stop repetition before muscle failure occurs. If you feel that the next repetition will be fatal, the exercise should be stopped. At the end of the dumbbell work, the muscles can be pulled a little by performing several lunges and bends.

It is advisable to accompany strength exercises with dumbbells with aerobic (respiratory) loads - jogging, cycling, exercise bike. Otherwise, heart problems may occur.

Five easy exercises for older men

Most workouts for older men are aimed at maintaining muscle and heart tone. They are performed at an arbitrary pace, if shortness of breath occurs, you must take a break:

1. Exercise for the muscles of the forearm and chest. Legs are wider than shoulders, arms are spread apart, dumbbells are held with a straight grip. We turn the hands back and forth. Breathing and pace are arbitrary.
2. Exercise for the muscles of the back and shoulder blades. Hands with dumbbells are behind the head, legs are wider than shoulders. On inhalation we spread our arms to the side, on exhalation we return to the starting position. Can be done while sitting on a bench or fitball.
3. Exercise for the muscles of the legs, chest and upper key belt. Legs are wider than shoulders, dumbbells are clamped in the hands. Exhale - lunge to the right, arms rise in front of you, inhale - starting position. Then - on the exhale, lunges to the left.
4. Exercise to stretch your back muscles. Feet shoulder width apart or slightly wider than shoulder width. Dumbbells - on the floor between your legs. We bend over and exhale, take the dumbbells in our hands and straighten up. Inhale - put the dumbbells on the floor without bending your back.
5. Exercise for the muscles of the legs. Legs are slightly wider than shoulders, dumbbells in hands along the body. We exhale and squat, trying to touch the floor with dumbbells. On inhalation, we return to the starting position.

Each exercise is repeated 6-8 times. With normal health, the number of repetitions can be increased to 10.

Conclusion

Dumbbell exercises are training that allows men to achieve various goals: losing weight, building sculpted muscles, and simply maintaining the body in optimal physical shape. The last point is especially interesting for anyone who spends most of their life sitting in the office. The number of exercises with dumbbells is very large. With this projectile, you can work out the quadriceps, deltoid muscles of the chest and back, and other muscle groups. It is not easy to fall in love with dumbbells, but it will be impossible to refuse them, being drawn into a training schedule.

Let's say you can't go to the gym, but you have dumbbells at home. Most of the exercises presented here can be done at home. All you need is a pair of dumbbells. The bench can be safely replaced with a regular chair or stool.

Keep in mind: With a conscientious approach to business, the result will be no worse than what you would have achieved in the gym. Combine strength training with cardio and flexibility training for your success.

Chest

To strengthen the pectoral muscle, 3 things are needed: concentration, control and contraction. You need to concentrate and know which muscles are working in the exercise. Control means that you are watching your movements and the speed of the exercise. The slower you do them, the more you load the muscle fibers. A slow pace also reduces the risk of injury. When you focus on the muscles being trained, the effectiveness of the exercise increases.

A wonderful exercise for training your chest. It can be performed on a horizontal bench, incline bench, or a bench with a negative slope. This way you can shift the load to the middle, top, or bottom of the pectoral muscles. Try to lower the weight slowly so that you feel the same muscle tension as when lifting the weight. If you lift the dumbbells too quickly, there is a risk of injury to the shoulder joint. It is also important to find the right dumbbell weight. There should be enough resistance for you to feel your pectoral muscles working.

An excellent exercise for the development of the pectoral muscles. Its value lies in the fact that it makes it possible to exclude all auxiliary muscles from work and the load on the chest will be concentrated. Dumbbell reduction can be performed on a horizontal bench, an incline bench, and a bench with a negative incline. This will allow you to better work on different parts of the chest. For the exercise, take dumbbells and lie on a bench. The shoulder blades are brought together. Deflection in the lower back. Legs rest firmly on the floor. Hold the dumbbells on outstretched arms above your chest, palms facing each other. As you inhale, begin to spread your arms to the sides, slightly bending them at the elbows. As you exhale, bring your hands together, returning to the starting position.

With this exercise, you can increase the volume of the chest. To do this, lie with your back on a bench. Legs rest firmly on the floor. Hold the dumbbell in front of you on outstretched arms. While inhaling, lower the dumbbell behind your head (in the final phase of the movement, you can slightly bend your elbows). As you exhale, return to the starting position.

Back

In everyday life, we use the muscles of the front of the body more, so the muscles of the back are often underdeveloped, which leads to a stoop. Your goal is to develop your entire body evenly. The dumbbell exercises we offer will help you with this.

Dumbbell Rows are a great basic exercise for developing your center and upper back. When performing this exercise, a special stand is used, which makes it possible to completely turn off the lower back from work in order to avoid injury. The value of this exercise is that it can help even out imbalances in the back. To do it, do the following: put your left knee on the bench. Then bend over and rest your hand on it. The torso is almost parallel to the floor. Deflection in the lower back. The right leg is on the floor. Hold the dumbbell with your right hand in a neutral grip. As you exhale, pull the dumbbell to your lower abdomen by contracting your back muscles. As you inhale, slowly lower the dumbbell to its original position. Repeat the exercise on the other side.

This is an exercise for working your back muscles. The latissimus muscles receive the main load here. The main advantage of this exercise is that when it is performed, the load is removed from the lower back. Therefore, this exercise is suitable for people who should not load the lower back. To do it, take the ganlels and lie face down on an incline bench. Hold the dumbbells with a neutral grip, with straight arms on the sides of the bench. As you exhale, lift the dumbbells by bending your elbows. While inhaling, lower the dumbbells to their original position.

Shrug is an exercise that is aimed at training the trapezius muscle. Shrugs are performed with both dumbbells and a barbell. The advantage of dumbbells is that the movement of the exercise becomes more natural and the range of execution increases. To do it, take the dumbbells in your hands and stand up straight. Stretch your arms at the seams. As you exhale, pull your shoulders up as high as you can. Lock in this position for a second, and return to the starting position.

Legs and buttocks

Although exercises with a barbell are considered the most effective for the muscles of the legs and buttocks (due to the possibility of using large weights), nevertheless, using dumbbells, you can also work out these muscle groups with sufficient quality. To achieve the desired, the main thing is to do the exercises correctly. All movements must be clear and precise. As a result, in addition to impressive external results, you will get strong legs and buttocks that will allow you to significantly improve your results in other sports, such as running and jumping.

1. Row on straight legs with dumbbells

In this exercise, the muscles of the buttocks, the back of the thigh and the lower back receive the greatest load. The hands are in a more comfortable position while pulling the dumbbells than a fixed bar. Thanks to this position of the hands, the center of gravity can be shifted, thereby reducing the load on the back extensors and the load on the back of the thigh is more concentrated. For this exercise, take dumbbells and stand up straight. Place your feet shoulder-width apart. While inhaling, pulling the pelvis back and leaning forward, gently lower the dumbbells down. As you exhale, return to the starting position.

Squat is a basic exercise for strengthening the muscles in the front and back of the thighs and buttocks. By doing it, you also engage the muscles of the inner and outer thighs. For this exercise, grab dumbbells and stand up straight. Feet shoulder width apart, socks are slightly apart. Hands with dumbbells are lowered along the body, palms look inward. Keeping your pelvis in a neutral position, straighten your ribcage. Inhale, hold your breath, and draw in your stomach. Do a squat as if you want to sit on the edge of a chair. Keep your heels on the floor. Lower yourself until your thighs are parallel to the floor. Return to starting position. Exhale at the moment of maximum effort.

Dumbbell lunges are one of the best leg and glute workouts. In this exercise, the hamstrings and gluteal muscles get the maximum load. To perform it, take dumbbells in your hands and stand up straight. Feet shoulder width apart. Connect your shoulder blades, lower your shoulders, tighten your abs. Hands with dumbbells are lowered along the body, palms facing inward. Take a wide step forward with your left foot and lower into a lunge with your left knee over your ankle and your right knee toward the floor. The right leg rests on the toe. Straighten your legs and take a step forward and lunge with your right leg. Continue alternating your legs as many times as necessary.

Biceps

As with any strength exercise, proper technique and focus are very important when training biceps with dumbbells. Also try to avoid common mistakes when doing biceps exercises. For example, many do not fix the shoulders and body in a stationary position, which removes some of the load from the biceps. Only the muscles that support the elbow joint should work, and the shoulders, wrists and body remain motionless.

1. Curls of arms with dumbbells

Dumbbell curls are one of the best exercises for biceps training. The advantage of the dumbbells over the barbell is in the increased amplitude of the hand turn, which provides a better study of the biceps muscle. This exercise can be performed while standing or sitting on an upright or incline bench. To perform it, take dumbbells and stand up straight (or sit on a bench). The elbows are pressed against the sides of the body and remain motionless throughout the movement. As you exhale, bend your elbows. Extend your arms while inhaling, returning to the starting position.

2. Bending arms with dumbbells with a hammer grip

The hammer is an isolating exercise aimed at developing the brachialis muscle (brachialis), the muscle that is located under the biceps and which gives it such a desirable peak for all athletes. Perform the exercise while standing or sitting on a bench. To do this, take dumbbells with a neutral grip and stand up straight or sit on a bench. The arms are extended along the sides of the body. As you exhale, lift the dumbbells to shoulder level. While inhaling, lower the dumbbells back to the starting position.

The peculiarity of this exercise is a large range of motion and a powerful peak contraction at the top point. The biceps receive the maximum load in this exercise. To perform the exercise correctly, sit on a bench and place your feet slightly wider than your shoulders. Take a dumbbell, bend over slightly and rest your right elbow on the inside of your right leg. As you exhale, lift the dumbbell to your upper chest. While inhaling, return to the starting position. Perform the required number of times and repeat the exercise for the other hand.

4. Scott's bench curls with dumbbells

The Scott Bench Dumbbell Curl is an exercise for targeted biceps training. The advantage of this exercise is that it excludes the use of chitting, so the biceps brachii gets the maximum load. To do it, sit on Scott's bench and take dumbbells in both hands, palms facing up. You can also take the dumbbells with the Hammer grip (palms facing each other) to work out the shoulder muscle (brachialis). As you exhale, straining your biceps, bend your arms as much as possible, lifting the dumbbells to your shoulder. Lower the dumbbells while inhaling.

Triceps

When you train your triceps, just like any other muscle groups, you need to use a variety of equipment, including dumbbells, to diversify the load as much as possible. Try to get a feel for the work of the triceps and always follow the technique. Remember that when you focus on how the muscles work during your workout, you are using more muscle fibers. Therefore, each rep and set is more effective and you get the results you want much faster.

The French press is a unique exercise for training the triceps. This exercise allows you to work the triceps along its entire length. When performing this exercise, the emphasis is on the load of the long head of the triceps. This exercise can be performed while lying or sitting. We propose to consider the option of performing the French bench press. Lie on a bench and grasp the dumbbells with palms facing each other. As you inhale, bend your arms and lower the dumbbells to your ears. As you exhale, extend the arms at the elbows, returning to the starting position.

Another exercise with dumbbells for pumping triceps. This exercise may not be the best for triceps training, but doing it will diversify your arm training, which will undoubtedly benefit you. It is performed as follows: take a dumbbell in your right hand and rest your left knee on the bench seat. With your left hand, also rest on the back or seat of the bench. Bend your working arm at a right angle - this will be your starting position. Now straighten your arm at the elbow until it is fully extended, hold for a split second and return to the starting position. Perform the required number of times and repeat the exercise for the other hand.

Shoulders

In most deltoid exercises, you hold the dumbbells at a considerable distance from the body, so they seem heavier than the barbell. Therefore, in order to properly work out the muscles, start exercising with not very heavy dumbbells. The exercises below will improve shoulder shape by developing and strengthening the deltoid muscle.

Exercise strengthens the middle and anterior deltoid muscle bundles. To do this, set the back of the bench at a right angle. Take dumbbells and sit down. The knees are bent and the feet are flat on the floor. Bend your arms at a 90 degree angle and spread them apart so that your shoulders are parallel to the floor. The palms are facing forward. Tighten your abs. The back is straight, the lower back is tightly pressed against the back of the bench. While holding your torso, raise your arms with dumbbells over your head. Return slowly to the starting position.

The Arnold press is a basic exercise for developing the deltoid muscles. This exercise uses all three beams, but the main focus is on the middle and front beams. By turning the arms, the rotator cuff muscles are also included in the work: coracohumeral, supraspinatus and infraspinatus. The technique for performing this exercise is as follows: stand up straight or sit on a bench. Take dumbbells in both hands and fix them at the level of the neck, while pointing your palms towards you. Inhale and holding your breath squeeze the dumbbells up, while rotating your hands at your wrists. At the end of the movement, exhale. Inhale and lower the dumbbells along the same path.

Bent-over dumbbell breeding is the most effective exercise for the posterior deltoid muscle. This exercise is the only one that allows you to properly work out the back head of the delta. To do it, take dumbbells and bend forward with your knees slightly bent. Hands with dumbbells down. As you exhale, spread your arms to the sides at the same time. As you inhale, lower your arms to the starting position.

4. Breeding dumbbells to the sides

This is an isolating exercise for working out the middle bundles of the deltoid muscles. You can do it while standing or sitting on a bench. To do this, hold the dumbbells with a neutral grip, palms facing each other. Stand up straight or sit on a bench. The arms are slightly bent at the elbows. As you exhale, spread the dumbbells to the sides without changing the angle at the elbows. As you inhale, lower your arms to the starting position.

Home workout with dumbbells for men can take place in 2 main directions: in power and moderate style (when you need to put more emphasis on gaining muscle mass) and more intensive and multi-repetition mode (when you need to focus on fat burning and emphasize muscle relief).

Based on my experience, I will say that with the right approach, at home, people often achieve much greater results than those who are surrounded by the most fashionable equipment.

So, if your goal is relief and fat burning, I would focus on 15 reps. in each approach (the exercise is performed 15 times). If you don't have body fat, work, on average, 10 repetitions in each approach..

After a good warm-up of the joints and ligaments, we move on to the first exercise. In a complex training with dumbbells at home, we start with exercises on the legs, since it is the legs that are the largest muscle group and cause a sufficient hormonal response both for the growth of all other muscles and for reducing body fat, if any.

Dumbbell workout at home for men

Dumbbell Squats.

We perform 3 sets of 10-15 reps.

We perform 3 sets of 10-15 reps. In this exercise, we engage the pectoral muscles. You can lie down either on a special bench or on a chair, even in the form of a stool, as I do, in the image.

Then - dumbbell row in the slope.

In this exercise, the latissimus dorsi are mainly used. Similarly, do it for 10-15 reps, in 3 sets.

The next exercise is lying dumbbells.

This is another exercise for the pectoral muscles. In this kind of complex dumbbell workout for men, I try to alternate muscle groups. That is, we perform exercises for one group, and then for the opposite. This allows some muscles to be restored while others are working. This is especially suitable for beginners. The number of approaches and repetitions is the same.

This movement includes the work of both the anterior and middle bundle of the shoulder muscle.

Then - lifting a dumbbell for biceps while standing.

I think that it is possible not to explain exactly which muscle is working in this exercise.

And you can complete the workout with an exercise for triceps and abs.

Similarly, we perform 3 working approaches, for 10-15 repetitions. By the way, we rest 2-3 minutes between sets..

This is a pretty good dumbbell workout at home for men, especially beginners. It is performed 2-3 times a week, every other day. But this is only the initial and basic complex. In the future, it will be necessary to distribute muscle groups on different days of the week, where you will perform different exercises on each day. Such complexes are described in detail in the programs:

ON RELIEF (if there is fat)

ON MASS (if you are skinny)

Finally, I want to say that you are great. If you find yourself on this page, then you have decided to change both your body and your life. Once you start exercising, you will become stronger, more courageous, and in general, improve your health. The main thing is to know that everything is only in your hands. Good luck to you!!!