Today, we are gonna go through eight basic dumbbell exercises that will work all the major areas of your body arms legs back just in court alright.
Dumbbell Side Lateral Raises
Let’s roll the first exercise is side or lateral raises from a standing position with a slight bend at the knees raise the dumbbells out and up away from your body to a height that is comfortable for you then back down to the starting position this exercise will work your doubts or shoulder muscles.
The next exercise is squats start by standing with your feet about shoulder-width apart and hold a dumbbell with both hands close to your torso from this position bend at the knees and lower yourself to a depth that is comfortable for you then raise yourself up to the standing position keeping your heels on the ground for the entire movement this exercise will work your quads or muscles in the front of your thighs and your glutes.
Dumbbell Chest Press
Next up is a chest press which can be done lying on a bench or lying on the ground from this lying position push the weights out away from your body above your chest and then lower them down to a depth that is comfortable to you this exercise will work your packs or your chest muscles.
Dumbbell Standing Arm Curls
The next exercise is standing curls from a standing position with a slight bend at your knees and your arms extended to raise the dumbbells up towards your shoulders then back down to the starting position this exercise targets your biceps in the front part of your upper arms.
Next up is deadlifts for this exercise stand and have straight or slightly bent knees holding the dumbbells in front of your upper legs from this position bend at the waist lowering the weights toward the ground focus on pushing your butt backwards and maintaining a straight back then return to the starting position this exercise will target your hamstrings and the back of your upper thighs and your glutes as well.
The next exercise is kickbacks start by bending over at the hips and have a slight bend at the knees with a straight back bend over to a position that is comfortable for your range of motion have your upper arms as close as possible to being parallel to the ground your lower arms at a 90 degree angle with your upper arms from this position extended the elbow pushing the dumbbells upwards behind you again to a position that is comfortable for your range of motion then lower them down to the starting position and this exercise will target your triceps and the back of your upper arms.
The Next up is rows start by bending over at the hips and have a slight bend at the knees with a straight back bend over to a position that is comfortable for your range of motion holding the dumbbells with palms facing in below your torso from this position pull the dumbbells up towards your torso and return to the starting position this targets your lamp muscles in the middle of your back.
Dumbbell V Sit
The next exercise is the V-Sit. start by sitting in the ground and hold a dumbbell out in front of you from this position raise your legs off the ground engaging your core muscles to stabilize you and hold this position for eight to ten breaths you can also do this without holding a dumbbell and progress as you get stronger this exercise will work your core and your legs.
How Many Sets And Repetitions?
Do three sets of each of these exercises and each set should consist of eight to ten repetitions start off using lighter weights until your targeted muscles get stronger and you get more comfortable with the movements and you can combine these exercises into a workout routine that will hit your entire body alright my friends keep pushing yourself to make today better than yesterday.