Dumbbell Exercises

Dumbbell Exercises for Men and Women

Dumbbells are fairly simple, but very effective sports equipment that allows you to involve a maximum of muscle groups in the work, that is, almost the entire body. It is very difficult to list exercises with dumbbells, there are countless of them.

The main advantage of dumbbells over most types of sports equipment is versatility. They are suitable for training in the gym, and for self-training at home. People who are accustomed to playing sports at home, in most cases, give their preference to these particular equipment.

Sports equipment manufacturers produce many different dumbbells. The most expensive are collapsible. They differ from simple ones in the ability to adjust weight, and therefore are much more expensive. This allows you to train with one apparatus for absolutely everyone, regardless of the level of training and gender.

Beginners are advised to set the minimum weight. People with a good level of fitness should immediately add a couple of pancakes, starting to train at a higher load.

How to properly exercise with dumbbells at home?

How to properly exercise with dumbbells at home

Any burden requires adherence to certain precautions. They are aimed at minimizing the risk of injury and are as follows:

  1. It is imperative to warm up before starting the training. Warm-up should be aimed at thoroughly preparing joints and muscles for subsequent loads.
  2. Strict adherence to the execution technique. The slightest deviation from the correct execution can cause injury and the corresponding negative consequences.

The number of approaches for home workouts is from 3 to 5 sets. The number of repetitions in each is from 6 to 10 times. The main guideline in the construction of the training should be the level of one’s own training and physical capabilities.

Beginners are advised to train with a break of one or two days. This is due to the fact that muscle fibers recover at a much slower rate in beginners than in more experienced athletes. The latter can work out with dumbbells from five or more days a week.

To involve each muscle group in the work, you need to do not just individual exercises, but specially designed complexes. The main thing is to follow the recommendations and rules, including the order of execution. This allows you to isolate the target muscles without involving other parts of the body.

A set of exercises with dumbbells

Differs in sufficient simple. Perfectly adapted for people with different levels of training. It includes only those exercises that literally everyone can do, regardless of their own level of training. Some require the use of a chair or bench.

Dumbbell Squats

Dumbbell Squats

Legs are placed a little more or at the level of the width of the shoulder girdle. They hold dumbbells in their hands and begin to squat slowly. It is necessary to descend, inhaling air, until a parallel is formed to the surface of the floor, and rise to the initial position, exhaling. If you increase the amplitude of the squat, dropping below the right angle, the gluteal muscles will receive a greater load.

The optimal number of sets is 3-5 times, in each of which they perform 10-15 repetitions.



Get straight. Legs are placed across the width of the shoulder girdle. Hands with palms turned towards themselves, lower down.

The right hand holding the dumbbell is bent at the elbow and raised to the shoulder joint with exhalation or holding the breath. The initial position is taken with inhalation. Repeat the same action on the left hand.

Correct hammering technique implies complete immobility of the body and elbows. The pace must be slow to get a feel for how the biceps work. Sets of 8-12 “hammers” are made from 3 to 5.

Bench press

Bench press

It requires some preparation and is performed with a bench set at an angle of 30-40 degrees. It is securely fixed. She shouldn’t stagger. They lie on the bench with their backs, and put their feet on the floor in the most comfortable position.

Hands at the beginning of the exercise can be located either at the same height or below the level of the bench. With an exhalation, the arms are raised up. They return to their original position with a slow inhalation. The exercise is similar to a barbell press, but only here dumbbells are used. Hands must be at the same level with each other.

The number of presses in 3-5 sets ranges from 8 to 12.

Dumbbell row

Dumbbell row

It is carried out using a horizontal bench. Approaches are done exclusively with alternating hands.

The right hand and knee rest on the bench. The left leg, bent slightly at the knee joint, is placed on the surface of the floor, and the hand with a dumbbell is lowered. The working hand is pulled to the lumbar region, while the shoulder blades are brought together. The change of sides is carried out after 10-15 rods, and the number of sets is made from 3 to 5.

Targeting biceps

Targeting biceps

  1. They either sit on a chair or remain on the floor. In the latter case, the legs are placed slightly wider than the shoulder girdle. The arms spread out to the sides in both versions look up with the palms of the hands. They, bending at the elbow joint, are lifted along with the dumbbells to shoulder level.
  2. It is performed using a bench or chair. They sit on the supporting surface so that the back is slightly tilted forward, and the legs are wide apart. The left elbow rests on the left knee. Bending the arm, it is brought to the shoulder. A similar action is done on the opposite side.