incorporates dumbbell exercises to your fitness routines. They are ideal for toning and sculpting muscles, to make them bigger. complement other strength routines in the gym, following very complete training.
They are also very effective for training your stabilizing muscles, strengthening them and improving proprioception. If your goal is to increase your resistance and thoroughly work your stabilizing muscles, exercises with dumbbells They will be your allies.
On this occasion we have prepared a routine with which you will achieve precise progression of the load. Thus you will improve your muscle balance. Let’s start!
Dumbbell bench press: one of the most effective dumbbell exercises
let’s go with the bench pressan ideal compound exercise for strengthen the chest, triceps and also the shoulders..
lay down face up on a bench with dumbbells at your sides of the chest, palms facing inward. Press up, extending your arms. until the dumbbells are above the chest. Go down slowly controlling the movement and returns to the initial position.
Remember that to achieve maximum performance from your routines, working with good technique is essential. Don’t hesitate to ask a professional at your trusted fitness center for advice.
Variations: You can do it with one arm to work each side individually or tilt the bench to emphasize upper pectoral work.
The second exercise in our dumbbell routine: one-handed row
The dumbbell row is perfect for toning, strengthening and finally develop the back, biceps and core.
In its execution, you must lean forward with one knee on a bench and the other leg on the ground. Hold one dumbbell in the hand on the same side as the leg supported. Keeping your back straight, pull the dumbbell towards the chest, flexing the elbow. Lower down slowly and repeat with the other side.
To work different muscles, perform the exercise with both hands at the same time. You will achieve a more general development of the back..
Take good note of your challenges and progressively increase the weight of the dumbbells in your workouts. There is nothing more motivating than achieve the goals you set for yourself.
Bulgarian squats with dumbbells
What you want with this exercise is to work your quadriceps, hamstrings, glutes and the entire abdominal area.
get high in front of a training bench and takes one leg back; he heel of your foot will rest on the bench. Bend the right leg a little and lower it under control until you notice the other knee; touches the ground. This will allow you to align your hips, knee and foot that is resting on the ground. Grab the dumbbells which are located on the sides of the body and go up a little keeping your back straight and looking forward.
Now you must bend both knees: The front leg should form a 90-degree angle and the other knee should almost touch the ground. To finish the movement, Push through your front heel, returning to the starting position.. Repeat the series with the other leg.
Fourth exercise: biceps curl with dumbbells
The curl works the biceps separately, defining your muscle mass and strengthening it. Furthermore, with a good progression plan, in which you take on controlled challenges, your arms will grow in no time.
Hold a dumbbell in each hand with your palms facing up. Bend your elbows, raising the dumbbells toward your shoulders. Slowly lower yourself, controlling the movement, and return to the starting position.
Fifth exercise of the routine: lateral raises with dumbbells
In this exercise You will work the deltoids and stabilizer muscles. of the back.
Standing with your legs slightly apart, hold a dumbbell in each hand with your palms facing inward. Raise your arms to the sides to shoulder height, keeping your elbows slightly bent. Go down with control and repeat.
