Dumbbells are a versatile and accessible piece of equipment that can be used for a wide range of upper body workouts. Using dumbbells for your workouts allows you to target specific muscle groups, increase your range of motion, and develop your balance and coordination. Moreover, dumbbell workouts can be done from the comfort of your own home, saving you time and money.
TEN ways to sculpt a rock-solid upper body with just two dumbbells:
Dumbbell bench press: The dumbbell bench press is an excellent exercise for building chest muscles. Lie on a flat bench, holding a dumbbell in each hand, and lower the weights down to your chest. Push the weights back up, squeezing your chest muscles as you go.
Dumbbell fly: The dumbbell fly targets the chest and shoulders. Lie on a flat bench, holding a dumbbell in each hand, with your palms facing each other. Raise your arms up and out, then lower the weights back down to your sides.
Dumbbell shoulder press: The dumbbell shoulder press is a great exercise for building shoulder muscles. Hold a dumbbell in each hand, with your palms facing forward. Raise the weights up to shoulder height, then push them up above your head.
Dumbbell lateral raise: The dumbbell lateral raise targets the shoulders. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Raise your arms out to the side, keeping your elbows slightly bent.
Dumbbell upright row: The dumbbell upright row targets the shoulders and upper back. Hold a dumbbell in each hand, with your palms facing your thighs. Raise the weights up to your chin, keeping your elbows out to the side.
Dumbbell bicep curl: The dumbbell bicep curl targets the biceps. Hold a dumbbell in each hand, with your palms facing forward. Raise the weights up to your shoulders, squeezing your biceps as you go.
Dumbbell hammer curl: The dumbbell hammer curl targets the biceps and forearms. Hold a dumbbell in each hand, with your palms facing each other. Raise the weights up to your shoulders, then lower them back down to your sides.
Dumbbell tricep extension: The dumbbell tricep extension targets the triceps. Hold a dumbbell in both hands, with your arms extended above your head. Lower the weight down behind your head, then push it back up.
Dumbbell skull crusher: The dumbbell skull crusher targets the triceps. Lie on a flat bench, holding a dumbbell in each hand, with your arms extended above your chest. Lower the weights down to either side of your head, then push them back up.
Dumbbell bent over row: Pull the dumbbells up, toward the sides of your chest, or beside the bottom of your rib cage on an exhale. Lift to the point your range of motion allows. While lifting, keep the wrists from moving as much as possible.
Lower the weights in a controlled manner to the starting position as you inhale. Remain bent over until all repetitions are complete.
Again Faster® Hexhead Dumbbells, sold in pairs, offer one of the most effective ways to add variance to any training program. Functional dumbbell movements cultivate stability, coordination and strength in ways that cannot be achieved using a barbell, while lighter dumbbells are great tools for accommodating athletes with an injury or those not yet comfortable with a bar.
Whether you are making your first equipment purchase or looking to expand your gym’s capabilities, making dumbbells a priority will take your training to the next level.
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