Dumbbell exercises are one of the most common choices for those who aim to have better sculpted and a more muscular torso build. Not only are dumbbells generally praised for their efficiency in trimming down fats and bringing out muscle mass, but they are also a very practical and very flexible form of workout equipment. Over the years, dumbbells have been a very familiar name in the world of body building and various exercise routines. Although they are primarily performed on their own, dumbbell exercises could actually be incorporated in a lot of other workout routines to induce an increase in training intensity and muscle building. That is why, for those who dream to have masculine appeal like those of well known Greek gods, dumbbell workouts are at your service. Following is a list of various dumbbell routines you can do to achieve that perfectly shaped upper body.
Chest - Dumbbell Chest Press:
1) Lie down on a flat bench. (You can use inclined or declined benches to focus on upper or lower chest muscles respectively).
2) Hold a dumbbell on each hand.
3) Position both hands on either side of the shoulder, palms either facing forward or facing the inside of your body.
4) Press the weights upward until both hands meet in midair, above your torso.
5) Bring back the weights to starting position.
6) Repeat.
Shoulder - Dumbbell Overhead Press:
1) Stand near a wall, or sit down on a bench, maintaining a straight back.
2) Hold a dumbbell on each hand.
3) Position both hands on either side, palms facing your body.
4) Lift the weights in a sideward, upward arc motion up until both hands meet above your head.
5) Bring the weighs back down, gradually following the same path.
6) Repeat.
Back - Dumbbell Row:
1) Stand, holding a dumbbell on either hand.
2) Bend until your upper body is parallel to the floor and perpendicular to your lower body.
3) Lower the weights towards the floor, until both arms are in full extension. (You can do alternating single hands if you prefer).
4) Pull back the weights.
5) Repeat.
Biceps - Dumbbell Biceps Curls
1) Stand up straight with dumbbells on both hands.
2) Position your hands on either side of your body, arms stretched fully and palms are facing forward.
3) Pull the weights with an upward arc motion into your chest. (You can do both arms together or alternating singles).
4) Slowly bring back down, retracing the arc motion.
5) Repeat.
These four are basic examples of dumbbell exercises that you could start with when training your upper body. There are a lot of other routines that you can try out if you opt for more variations. Or if you prefer moving on to harder routines, there are also a lot of advanced dumbbell exercises for you. What else are you waiting for? Just find the best pair of dumbbells that you would like to be your partner, and go on with your dumbbell exercises!
No comments:
Post a Comment