That provides a greater range of motion and time under tension for the stubborn lower lats. This month we show you how to do a complete upper-body workout with nothing more than a pair of dumbbells and an adjustable bench. Try this 15 min dumbbell upper body circuit at home! Hold your upper arm in the same position at all times. Set your feet shoulder-width apart and slightly bend your knees to initiate the move. Bend from the waist and plant your right hand on the bench. To perform the rear deltoid fly: Stand tall or sit down on a chair or bench, dumbbells hanging at your sides. Flat Dumbbell Bench Press: It is one of the best exercises to strengthen your muscles from shoulders, chest, and your arm backs. Form tip: Do not rotate your torso during the lifting phase of this exercise; if you cannot keep your back and core still, lower your weight. Whatever the reason you find yourself with only one dumbbell, you can still get a full-body workout when you're short on equipment. A1. Push the weight straight out in front of you until your arms are straight. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. Starting with holding the dumbbells in a neutral grip (palms facing towards the body) and with a slight bend at your elbows, lift the weight in a smooth arc away from the body sideways. Exercises can be done bi- or unilaterally. Power Pointer: A common mistake is to bring the dumbbell straight up to the shoulder. Do it Right: Lean forward at the waist, and place one knee and the same-side hand on a flat bench. Home » Workouts » Top 5 Dumbbell Exercises For Upper Body Workouts Share Whether you have a membership to a commercial gym or simply want to workout from home, dumbbells remain one of the most effective tools for gaining strength, building muscle, and improving muscle tone. See more ideas about workout, fitness body, workout plan. As your dumbbells get close to your thighs, the palms of your hands should be facing into the movement that you are doing. Raise the dumbbells out to the side until your arms are parallel with the floor. Stand up with a dumbbell in each hand, palms facing the body. Your body should look like the letter t, or a cross.Pause at the top for a beat, then lower the weights at a controlled pace back to the starting position. Working your upper and lower body at the same time is an effective calorie-burner; add in some cardio throughout your week to bump up your results. The best way to tone your upper body is to perform exercises that are going to work all the major muscle groups of your arms, shoulders, chest, and back. Pull the weight toward your hip, keeping your elbow in close. How To Do Russian Twist With Kettlebell. Lie on your back on a flat bench with your feet pressed firmly into the floor. Work on strengthening your abs with this six-week workout plan. The best part? You should feel a nice stretch in your chest and still be able to see your knuckles and thumbs in the bottom position. Keep the motion strictly up and down. You can assemble a home gym set-up with just a couple of adjustable dumbbells and an adjustable bench, and get a perfectly good workout without fighting the crowds at the gym — or plunking down several hundred dollars for a membership. Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps. This dumbbell upper body workout is designed to maximize your upper push pull gains and save you time overall when training at home. Turn your hands in so your palms are facing, “crushing” the dumbbells up against each other. Pause briefly at the top before repeating for 8-12 reps. Unlike the barbell curl, the alternating dumbbell curl allows you to perform what’s called supination at the top of each rep. Let your left arm hang by your side. 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