30 exercises with dumbbells for those who want to pump the whole body

How to choose a dumbbell

Dumbbells can be separable and non. The latter have a predetermined weight. Demountable are set neck and pancakes. If you plan to engage in strength training and to gradually increase the load, buy collapsible cnaryady: they take up little space and allow you to select the weight for each exercise.

You can buy and not folding, but take several weights for exercise on different muscle groups. For the shoulders, biceps and triceps need lightweight dumbbells up to 5 kg. Squat, deadlift and other exercises for large muscle groups fit projectiles weighing not less than 16-20 kg.

Also can be found in shops dumbbell fitness with neoprene or vinyl covering. They are bright and pleasant to the touch, but too light for strength training and is suitable only for the sessions of aerobic exercise.

Therefore, even if you are a complete beginner, do not take these dumbbells for strength training. In a pinch, you can always fill a plastic bottle with sand or water and get the same 1.5-2.5 kg.

What exercises to perform

There are a variety of exercises with dumbbells, enumerate all makes no sense. Layfhaker chose the most popular and shared their muscle groups.

To make training the whole body, just select 1-2 exercises from each group. Do the exercises 3-5 on the 8-12 time approaches. Pick up the weight so that the latter repetition in the approach given to the difficulty, but the technique is not spoiled.

If you have too light dumbbells to load the muscles thoroughly for 12 times, increase the number of reps. At the end of exercise in muscle fatigue should occur.

What exercises will train your biceps with dumbbells

1. Ups for biceps

Take the dumbbells and keep your hands palm to the body. Bend the elbows and bring the dumbbells up to shoulder, at the same time turning the wrist outward. At the top of the palm should be rotated to the body.

It is isolated on a biceps exercise, there are only the forearm. The rest of the body is not involved: there is no jerking, swinging and other unnecessary movements.

2. Ups for biceps on the bench

Sit on an incline bench, push the body to the back, foot - to the floor. Hands with dumbbells lower them to freely hanging along the body. From this position, lift the dumbbells to shoulder level and lower back. Always return to the starting position, to work in the full range.

3. Concentrated ups for biceps

Sit on the bench and stand with your feet a little wider, feet flat on the floor. Take a dumbbell in your right hand, holding the shoulder to the inside of the right thigh as close to the body. Do not put an elbow on the leg: it will remove the load from the biceps and will deprive the exercise meaningless. Rest against the left hand in his left knee.

Perform lifting dumbbells. Return the arm to the starting position and repeat.

What exercises will train your triceps with dumbbells

1. Triceps extensions with a support on the bench

Uprites the shop with his knee and hand. Take a dumbbell in the other hand. First, bend it at the elbow at a right angle, then straighten, return to the starting position and repeat. Move only the forearm, body position do not change until the end of the exercise.

2. Triceps extensions in the slope

This exercise is similar to the previous one, only carried out without support. Tilt the housing slightly arch your lower back. Lower shoulders and elbows let form a right angle.

Straighten arms with weights, return to the starting position and repeat. Do not change your body position until the end of the exercise.

3. Dumbbell bench because of the head

Grasp a dumbbell with both hands pancake and lift it over your head. Bend the limbs at the elbows, lowering the shell of the back, raise it back and repeat. Shoulders do not move: work only the forearm.

What exercises will train with dumbbells shoulders

1. Dumbbell bench press standing

Raise dumbbells to shoulder level, expand the chest, pinch blade. Now lower the shoulders. Squeeze the dumbbells up and away; just behind the head. Lower them to the starting position and repeat.

2. breeding dumbbells

Raise your hands with dumbbells in hand to the shoulders, lower back and repeat. Slightly bend the limbs at the elbows to do not overload the joints.

3. Breeding of dumbbells in the slope

Tilt your body until parallel to the floor, slightly bend your knees. Dilute hand in hand with a dumbbell to shoulder level and return back. Follow the movement smoothly, without jerks. Do not change your body position until the end of the exercise.

What exercises will train with dumbbells back

1. Thrust dumbbells on incline bench

Lie flat on his stomach on an inclined bench, hands with dumbbells lower. Tighten the fists with the weight of the belt, pinch shoulder blades and lower the shoulders. Return arms to starting position and repeat.

2. Thrust dumbbell to the belt in the slope

Uprites the shop left palm and knee, straighten your right leg, foot flat on the floor, a hand with a dumbbell pull down. Pull your weight to the waist and lower back. Do not lift the arm without a hump back. Do not change the position of the body throughout the exercise. Looking send the floor in front of to the neck is aligned with the back.

3. Thrust dumbbells to the belt in the slope

Tilt back to parallel with the floor or slightly higher, keep the dumbbell in his outstretched hands. Lower and flatten the shoulders to pull the weight of the belt, reducing the blade, and then lower again. Do not change your body position until the end of the exercise.

What exercises will train with dumbbells chest

1. Press of dumbbells lying

Lie down on the bench, feet flat on the floor. Bend your elbows at a right angle, position the shoulders parallel to the floor or slightly below. Keep your wrist as if shook post. Squeeze the dumbbell upward while turning his palms together and joining them. At the top of your fists to meet. Lower the arms to the starting position and repeat.

2. Breeding dumbbells lying

Lie down on the bench, feet flat on the floor. Join hands with dumbbells on yourself, and then spread them apart, stretching the chest muscles. Slightly bend your elbows to protect the joints. Keep your hands to the starting position and repeat.

3. Stud dumbbell from a right angle

Lie down on the bench, feet flat on the floor. Bend your elbows at right angles, turn the palm to the body. Straighten your arms, but not to the end: the extreme point, leave them slightly bent to protect the joint. Return the arm to the starting position and repeat.

What exercises with dumbbells will train thighs and buttocks

1. Gluteal bridge with a support on the bench

Sit on the floor next to the bench, rest in her back, bend your legs the knees. Raise your hips, keeping the feet. Hands with dumbbells put on her hips. Straining the glutes, hips post up to the thighs parallel with the floor. Drop down to the starting position and repeat.

2. Romanian deadlift

Stand up straight, hold the dumbbells in his outstretched hands, palms need to be deployed to the body. Slightly bend your knees, bend with your back straight, push hips back and lower shells to mid-calf. Keep the dumbbell close to the feet. Keep your back flat. Return to starting position and repeat.

3. Lunges with dumbbells

Pick up a dumbbell lunge forward and touch the floor with his knee legs standing behind. Make sure that the lower limbs were bent at right angles and be ahead of the knee does not go over the sock. You can perform lunges moving in the hall or on-site.

4. Lunges with a dumbbell in one hand

This option exercise is not only pumping hips, but also shoulders and muscles of the core. Do not just take a heavy dumbbell, first check your sense of balance, making exercise with a light weight.

Lift shell above his head, the other arm pull to the side. Follow the attacks on the move around the room. Upon completion of his approach again with a dumbbell in the other hand.

5. Squats with dumbbells

Stand with feet shoulder-width apart, toes feet expand sideways. Dumbbells keep on his shoulders. Make squat until thighs parallel with the floor or below. Keep your back straight and heels - pressed to the floor. Straighten and repeat.

6. Thrusters with dumbbells

This exercise uses several muscle groups: hips, buttocks, muscles bark, shoulders and triceps. It is well suited for intense interval workouts and pie slimming.

Stand with feet shoulder-width apart, toes expand sideways. Dumbbells keep close to his shoulders. Do crouching, straighten up and, without stopping the movement, squeeze the shells up, just taking them behind the head.

You do not perform bench and a bench shvung: using inertia rise to squeeze the dumbbells up. Therefore, do not pause between squats and zhimom.

7. Mahi dumbbells

Another exercise involving several muscle groups. Mahi dumbbells involve the muscles of the hips and back, strengthen the shoulder girdle.

Stand with feet shoulder-width apart, toes slightly expand outward. Grab with both hands a dumbbell incline straight back, bend your knees and pull the pelvis backwards. Dumbbell place between his legs. Abruptly post pelvis forward while straightening up and making a move up the projectile. Dumbbell describes a semicircle and ends it over his head. Then you go back to the starting position and repeat the movement.

If you work the pelvis, buttocks exercise is good will load, if not - erectors. Although both groups of muscles will work in any case.

8. Sumo Squats with dumbbells

Exercise with a focus on the inner thigh.

Put your feet in 1,5-2 times wider than shoulder width, expand socks in hand. Grasp a dumbbell in both hands. Do crouching, throwing knees to the side. Keep your back straight, and squat until thighs parallel with the floor. Straighten and repeat.

9. Bulgarian split squats with dumbbells

Pick up the dumbbells, stand with his back to the dais, put him toe of one foot. Make squatting. Check to see whether the knee beyond the front foot of the sock. If yes, just move away from the support. During squats, try to deploy the knee of the supporting leg outward.

10. Zashagivaniya boxing with dumbbells

Zashagivayte the hill with dumbbells in his hands. During the ascent, try to slightly expand the knee of the supporting leg outwards: so the joint is in a more stable position, which reduces the risk of injury.

11. Gluteal bridge on the floor with dumbbells

Lie on the floor and place your feet in it, knees bent at a right angle. Lift one leg and straighten the knee and place the dumbbell on the thigh. Squeeze your buttocks, pelvis post up to the body and raised leg stretched out in a line. Lower the hips to the floor and repeat.

What exercises with dumbbells will train the muscles of the press and bark

1. Turkish lift with dumbbell

Wonderful exercise on muscles bark. pumps equilibrium and coordination.

Lie on the floor, straighten your legs. In the right hand take a dumbbell and lift the front of you, pull the left hand side. Bend your right leg and place the foot on the floor. Relying on his right leg and left arm, take a sitting position. Dumbbell move up and hold over your head. Move your left foot back and put her on his knee: now you are in a lunge position.

Stand up, and then repeat in reverse order: the left leg goes back into the attack and put on knee, left hand and right foot rest on the floor, the left leg is translated forward and straightens up, you sit down, then drop your back on the floor, pull in the direction of the left hand and straighten your right leg.

When you have mastered the exercise with a comfortable hand, I was out and try the other. Just for starters take a dumbbell easier.

2. "Lumberjack" with a dumbbell

Stand with feet shoulder width apart or slightly wider, take a dumbbell in both hands. Expand the right housing shell and move upward and away. In this case, the heel of the left foot off the floor and turns out to provide a full turn of the body. Expand the latter to the left, while lowering the dumbbell up to the knee level. Imagine that perform the exercises in the box, first you need to touch the shell upper right corner, and then the lower left.

Perform an equal number of approaches in both directions.

3. Russian curling a dumbbell

Sit on the floor, grab a dumbbell with both hands, lift your feet off the floor, straighten your back. Turn body and arms with the weight to the right, and then repeat the same thing to the left. Try not to drop the feet on the floor until the end of the exercise.

4. V-fold with a dumbbell

Stretch yourself on the floor, please create a dumbbell behind your head. Simultaneously lift the body, arms and legs straight, feet touch the shell of socks. Drop down and back again. During the ascent, try to keep your back straight and bend your knees not much.