Repeated regularly, the lateral raise will aid growth of the lateral deltoid, giving you the appearance of broader, stronger shoulders. Targeting the abs, back and gluteal muscles, plus the quadriceps and hamstrings, this is an exercise made for sculpting the legs and bolstering the booty.
Bicep curls are to workout routines what kale is to salad: Ok on its own, but can achieve its full potential as a tasty accompanying teammate. Mostly an accessory movement, bicep curls only isolate and target the biceps, mostly adding definition as well as providing strength and stabilisation. A popular exercise among professional athletes, the Russian twist targets the oblique muscles, either side of the abs. Recommended: 12 reps 1 rep is a twist to each side.
A simple move, the RDL is an effective exercise that helps strengthen both the core and the lower body in one move. Is it correct to do lunges forward or backwards? Name required.
Mail will not be published required. Monday , August 10 th , Source Recommended : reps Technique : To get into the bent-over position correctly, stand with both feet flat on the floor, hip width apart and push your bum back until your chest is pointing towards the floor.
Bend your knees slightly and extend your arms, holding a dumbbell in each hand. Keep your back flat — imagine you have a vase of flowers balanced on your lower back.
Row your arms towards your chest, with elbows close to your sides. At the top of the movement, squeeze your shoulder blades together. Source Recommended : reps Technique: Stand with your feet flat on the floor and hold a dumbbell in each hand, just above your shoulders.
Drive your arms up to the ceiling as far as you can, then return the dumbbells to above your shoulders at a steady pace. Lateral Raise Considered the best exercise available for working the lateral delts, this is another easy but effective exercise that can be done anywhere — with anything!
Andy Speer's year career in athletics and fitness has given him more opportunities, confidence, and purpose than he could have ever dreamed. His passion is helping others improve View all articles by this author. Missing Your Own Set of Dumbbells? If you've got dumbbells, you've got all you need to build size, add strength, and burn fat. Stay equipped! Total Fitness. Earn it all and keep it, with this innovative exercise plan from world-class coach Andy Speer.
Single-Dumbbell Halo. Rear Delt Fly. Stiff-Legged Dumbbell Deadlift. Dumbbell Goblet Squat. Elbow plank. Arms-crossed jump squat. Complex 1. Perform 5 times, resting seconds between rounds. Dumbbell Clean. Push-press Perform with dumbbells. Dumbbell front squat. Complex 2. Perform 4 times, resting 60 seconds between rounds. Dumbbell Crush Press Perform lying on floor. Dumbbell bent-over row. Bodyweight Reverse Lunge. Complex 3. Perform movements with right arm, then left arm, resting 60 sec.
Dumbbell Single-Arm Snatch. Dumbbell Farmer's Carry. Turkish Get-Up. Kettlebell alternating renegade row Shown with kettlebells. Complex 4. Perform 2 times, resting 60 seconds between rounds. As you hinge, lower the weight down towards the floor. Reverse back to the starting position, and repeat on this side before switching over. Remember: the weight goes in the opposite hand to the planted leg. Pick up the dumbbell with an overhand grip. Sit your hips back and lower into a squat letting the dumbbell hang to touch the floor directly beneath your chest.
Try to keep your chest up and back straight. Keep the arm straight until the dumbbell gets to the hip. Try to keep your elbow high during this pulling process. Repeat, picking up the dumbbell with the other hand. Make sure the back foot only has the toe touching the floor. Lower your back knee to the floor until it touches and then push up through the soles of your feet. Keep your back straight and gaze forward. Lower for 5 seconds until your bum is slightly lower than your knees. Lift the dumbbell towards the ceiling into an overhead press.
Lower back to the start position, and repeat. Step up onto the box with your right foot, pressing through the heel to straighten your leg.
Bring your left knee up to meet your right. Repeat on the opposite side. Step up onto the box with both feet. Complete all reps on the same leg before moving onto the other side. Step sideways up onto the box with both feet.
Stand at the edge of the box. Focus on keeping your spine neutral — that's no arching or rounding of the back, and tucking your chin slightly. Bare careful not to flare your elbows or move your upper arm. No swinging! Pause at the top of the movement before lowering back down slowly. Get a partner to stand on your feet or anchor them under two heavy dumbbells this will stop you from straining your neck trying to keep your feet down.
Get a partner to stand on your feet or anchor them under two heavy dumbbells. Again, this will stop you from straining your neck trying to keep your feet down.
Slowly lower your arms and roll back down to the floor. Stop when your torso is parallel to the floor — you should feel a stretch in your left glute. Now repeat. Try to keep your spine straight throughout. Look no further for a brilliant home workout with weights. Kelsey Wells , aka one of the best personal trainers in the biz is ready to put you through your paces, one good rep at a time. Type keyword s to search. Today's Top Stories.
Are dumbbell exercises good weight exercises? Plus, if you scroll to the end, you'll find a dumbbell workout to do at home. Is exercising with dumbbells a good way to train? Related Stories. Hex Dumbbell 10kg. Adjustable 20kg Dumbbells. Anchor's amazon. Umi Neoprene 1kg Dumbbells.
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