A set of exercises with dumbbells

Exercises with dumbbells are great for men and women of different age categories. Such training is especially good because it is convenient to do it not only in the gym, but also at home. You can train at any time, and create a training program based on your own strengths and preferences.

The leading advantage of dumbbells is their versatility in use. These equipment can replace the usual gym at home. The options for exercises performed with their help cannot be counted.

Good health and fit figure

Working out with dumbbells is an effective way to lose extra pounds, build muscle, or stay in shape. The suitable age for practicing with this sports equipment is considered to be from 15 to 60 years. However, nothing prevents you from starting to study even from 8-10 years old. For young athletes, sports stores sell special lightweight mini-projectiles.

There are also no restrictions for older people in this regard. It is possible and necessary to exercise, especially for those who are accustomed to leading an active lifestyle and cannot imagine a day without physical activity. The main thing is to monitor the development of chronic diseases and consult a doctor in a timely manner.

Dumbbells are used to work all muscle groups, unlike most machines found in gyms. Exercises with them develop endurance, improve body tone, and help build muscle mass. Dumbbell fitness is effective in the fight against excess weight. After all, becoming the owner of a toned figure and gaining self-confidence is the dream of every person, without exception.

In addition, regular exercise with dumbbells is the key to health and well-being. They are vital for people with diseases:

hearts;
peripheral vessels;
joints;
respiratory organs.

How to achieve efficiency by exercising with dumbbells at home

The technique of performing the exercises directly depends on which muscle group is to be trained. At the same time, there are a number of general nuances that it wouldn’t hurt to know about for everyone who is going to exercise with this sports equipment at home:

during training, keep your body straight;
watch the movements, try to feel how the muscles work;
control the position of the shoulder blades, elbows, hips, shoulders;
When lifting the implements, fix your wrists and elbow joints.

When playing sports, you should remember that only the selection of an individual program is a guarantee of effectiveness. Accordingly, the duration and frequency of dumbbell training is different for each athlete. So, a set of exercises with dumbbells for beginners should be performed 1-2 times a week for half an hour. The frequency of classes and their time must be increased gradually. As soon as the muscles begin to get used to certain movements, additional, more complex ones should be introduced.

If you train regularly and intensively, you can achieve impressive results. The effect of systematic training will become obvious after a month. This is how our body works. Its distinctive feature is its immediate response to changes in lifestyle and increased physical activity. At the same time, the body tends to quickly get used to changes. Therefore, experienced trainers recommend changing the pace and order of exercises at least once every 3 months.

Don't forget that active exercise is only half the battle. At the same time, you need to get into the habit of eating right. This is the only way to count on a decent result.

Execution technique

Initial position

Hold a dumbbell in each hand. The projectile is taken with an overhand grip.
Take the starting position lying on the floor with your back.
The shoulders should lie on the floor, and the elbows should be spread to the sides at an acute angle relative to the position of the body, the forearms should be perpendicular to the floor.
The shoulder blades and pelvis are pressed tightly to the floor. The chest is straightened forward.
Legs are bent at the knees and spread shoulder-width apart.

The abs and gluteal muscles are tense. This allows you to stabilize your body position.

Movement

Take a deep breath and, as you exhale, press the weights upward with a powerful movement, straightening your arms above your chest.
Without any pauses at the highest point, slowly and smoothly begin to bend your arms at the elbow joints, lowering the projectiles to the starting position until your shoulders touch the base of the floor.

Perform the required amount of repetitions.

Dumbbell bench press on the floor. Exercises with dumbbells. Strengthening the chest and shoulder girdle!

Attention

To ensure maximum benefit from the exercise, avoid the following mistakes:

lower your hands smoothly and avoid sudden movements, avoiding hitting the floor to avoid injury;
do not allow constant muscle tension by inserting your elbow joints while working on the triceps;
keep your pelvis on the floor and do not rest your feet on the floor surface.

In the latter case, a redistribution of the load will occur, when part of it will fall on the muscles of the legs, that is, the target ones will be deprived, and the effectiveness of the exercise will be significantly reduced.

Some tips for those who are planning to train with dumbbells:

When combining strength and cardio training, perform exercises that increase the weight load first.
Stick to the division by muscle group. Train your upper and lower body on different days.
Proper exercises with dumbbells require a mandatory 48-hour break between classes. Don't neglect this advice if you don't want to get the opposite result.
Take on heavier equipment only when you are used to the previous weight and can easily do 15-20 repetitions.
Watch your breathing. Breathe evenly; if you hold air in your lungs, the pressure may rise.

Back

In everyday life, we use the muscles of the front part of the body more, so the back muscles are often underdeveloped, which leads to stooping. Your goal is to develop your entire body evenly. The exercises we offer with dumbbells will help you with this.

Bent-over dumbbell row

The bent over dumbbell row is a great core exercise for developing your core and upper back. When performing this exercise, a special stand is used, which makes it possible to completely turn off the lower back from work to avoid injury. The value of the exercise is that it can help correct back imbalances. To perform it, do the following: place your left knee on the bench. Then bend over and place your hand on it. The body is almost parallel to the floor. There is a deflection in the lower back. The right foot is on the floor. With your right hand, hold the dumbbell with a neutral grip. As you exhale, pull the dumbbell to your lower abdomen by contracting your back muscles. As you inhale, slowly lower the dumbbell to the starting position. Repeat the exercise on the other side.

More information…

Incline dumbbell row

This is an exercise to work your back muscles. The latissimus muscles receive the main load here. The main advantage of this exercise is that when it is performed, the load is removed from the lower back. Therefore, this exercise is suitable for people who cannot load their lower back. To perform it, take the weights and lie face down on an incline bench. Hold dumbbells with a neutral grip, with your arms straight at the sides of the bench. As you exhale, lift the dumbbells by bending your elbows. As you inhale, lower the dumbbells to the starting position.

More information…

Shrugs with dumbbells

Shrugs are an exercise that is aimed at training the trapezius muscle. Shrugs are performed with both dumbbells and a barbell. The advantage of dumbbells is that the movement of the exercise becomes more natural and the amplitude of the exercise increases. To perform it, take dumbbells in your hands and stand straight. Stretch your arms at your sides. As you exhale, pull your shoulders up as high as you can. Hold this position for a second and return to the starting position.

More information…

Safety rules when training with dumbbells

They should not be forgotten even during training at home:

To avoid injury, be sure to warm up before your main workout. In 5-10 minutes your muscles will be warmed up and ready for exercise.

A detailed guide on how to warm up before playing sports.

Start with light weights. For women - 0.2-2 kg, for men - 2-4 kg.
Don't get hung up on movements that are difficult for you to do. It's better to return to them later, when the muscles become more flexible.
After a hard, long workout, relax, get a massage or rub.
When resting between sets, do not sit still. Light stretching or walking is preferable.
If you feel thirsty while exercising, don't drink a glass, much less a bottle of water. One or two sips will be enough.
Exercise at least an hour after eating. Don't eat too much immediately after exercise.

Dumbbell training program for men 3 times a week

Create a new body for yourself by performing basic dumbbell exercises at home to pump up your entire body in three days a week.

You most likely already have dumbbells - they are probably lying somewhere collecting dust. But if you don’t have them, then you can pick up a pair for yourself in any store. You can buy even the cheapest ones - after all, they are simply two weights with a handle (in some cases you can use weights or even water bottles). You can also purchase more expensive shells - even cast iron, or chrome plated, etc.

Now you can start looking for a good dumbbell training plan for men. And you will find it right here. This four-week plan consists of three workouts per week, performing the following number of sets, reps, and rest. Training will be held on Monday, Wednesday and Friday, so you can have a relaxed end of the week without having to devote time to physical training. If you have a special schedule, you can change this order of days. Just remember to have a rest day between workouts. If you have several different equipment and weights, you can gradually increase the load, which will not only keep you motivated, but will also allow you to know the extent of your progress.

You should also remember: this training set of exercises with dumbbells for men is best performed by those who already have experience with exercises, since some of the exercises here are most likely unfamiliar to beginners. In this case, you must first learn the correct technique - this will help avoid injuries.

Over the course of a week, in three workouts you can pump up all the muscle groups of the body.

How to warm up

One of the benefits of working out at home is that you don't have to waste time traveling to and from the gym. This gives us time to warm up thoroughly before pumping up with dumbbells without the use of other equipment.

It only takes a few minutes to warm up. Then you can start your workout much easier than with unstretched and unprepared muscles. Warming up will also help prevent injury and will also help reduce muscle soreness that usually lasts for several days after a workout.

The most important thing in a good warm-up should be to warm up those muscle groups that will swing dumbbells in the workout itself. For example, running in place and stretching your legs makes little sense if you are going to train your arm. The best option as a warm-up would be to perform the exercises from your program with light weights or no weights at all - this will allow the muscles to prepare and get used to the more complex exercises in the workout.

Day 1: Monday

Swing dumbbells in front of you

3 sets of 10 reps each, 60 seconds rest
Hold a dumbbell between your legs and bend forward, bending your body at the hips. Then we strongly push the gluteal muscles forward, and with the help of this push we raise the dumbbell to shoulder level. We return back to the starting position, after which we repeat the movement.

Overhead dumbbell squats

3 sets of 10 reps each, 60 seconds rest
Stand and hold two dumbbells directly overhead, then bend your knees and hips to lower yourself into a squat position. Throughout the entire movement, do not allow the dumbbells to move forward.

Side lunges

3 sets, 8 reps on each side, rest 60 seconds
We begin the exercise by holding a dumbbell in each hand. We take a big step to one side, bending the walking leg at the knee. The toe should be pointed forward and the knee should be in line with it. Now we push off and return to the starting position, after which we make the same movement, but only in the other direction. Change sides after each repetition.

Renegade Row Push-Ups

3 sets of 8 repetitions, 60 seconds rest
Do push-ups, holding a dumbbell in each hand. In the upper position, lift one dumbbell up to your side. Then we lower the dumbbell and lift the second apparatus in the same way. It was one repeat.

Leg raises with dumbbells

3 sets of 10 repetitions, 60 seconds rest
Lying on the floor, hold a dumbbell between your feet. Your heels should be slightly raised off the floor. We raise our legs from the floor to a vertical position, keeping them straight all the time, and then slowly lower them, and the heels should not touch the floor.

Day 2: Wednesday

As in the first workout, here we continue to focus on functional movements. This will involve exercises such as the dumbbell snatch, where a load from a low position is lifted up above the head using a sudden movement. Next on our list is the jump squat, a completely safe exercise that helps build leg strength no matter how tired you are. At the end of the workout there will be two core exercises. They are almost the best for achieving your goal - beautiful and powerful abdominal muscles.

Dumbbell Snatch

3 sets, 10 reps, 60 seconds rest
Hold a dumbbell in one hand between your legs, knees bent. We sharply straighten our hips, knees and heels, lifting the projectile above our head. When the whole body from heels to head becomes straight, we lower ourselves to a half-squat position in order to “catch” the projectile above our head, and then stand up straight.

Squat overhead press (or thrusters)

3 sets, 10 reps, 60 seconds rest
Squat down, holding the dumbbells at shoulder level, then stand up and push the weights up above your head. Now lower the dumbbells and return to the starting position.

Jump Squat

3 sets, 6 reps, 60 seconds rest
Hold the dumbbells at your sides and lower yourself to a half-squat position. We jump up and land softly, then repeat.

Exercise "mill"

2 sets, 10 repetitions on each side, rest 60 seconds
Holding the dumbbell above your head, bend your body at the waist to the side (to do this, slide one hand down your leg). Throughout the entire movement you need to look at the projectile.

Rollouts on dumbbells for the press

3 sets, 10 repetitions, 60 seconds rest
Get on your knees, place the dumbbells under your shoulders on the floor. Holding them, we try to push (roll out) them as far as possible in front of us, controlling the entire movement with the help of the abdominal muscles, then return to the starting position.

Day 3: Friday

This will be the last workout for the week - but it won't make the exercises any easier. On the contrary, the first one will probably be the most difficult exercise you've ever done. At first glance, it may not seem particularly difficult or difficult, but understand that performing an overhead shoulder press from a squat position requires a fairly impressive level of mobility and control. The last exercise will be the Turkish get-up - here you need to get up from a lying position to a standing position with the apparatus above your head. This movement is so exhausting that it almost constitutes the entire workout.

Exercise “Back of Steel”

3 sets, 10 reps, 60 seconds rest
Lower yourself into a squat position, holding the dumbbells above your head. While in a squat position, lower the implements to shoulder level, and then push them back up. We continue to repeat the movement (raising and lowering dumbbells) in a squat.

Romanian single leg deadlift

2 sets, 10 reps, 60 seconds rest
Stand on one leg, holding the implements at your ankles. We bend the body at the hips in order to lower the dumbbells to the floor (they should be near the legs at all times). You should not bend too far forward, as this will strain your lower back too much.

One leg squat

2 sets, 6-8 reps on each side, 60 seconds rest
Stand on one leg and hold dumbbells at your sides. Keeping your chest high, bend your body at the hips and bend your legs at the knees to lower yourself into a one-legged squat position. We push off and return to the starting position. We perform all repetitions on one leg, and then proceed to the other.

Lumberjack exercise

3 sets, 8 reps on each side, 60 seconds rest
Hold a dumbbell over one shoulder. We lunge with the leg opposite this shoulder, while at the same time moving the projectile down and diagonally in front of us. All repetitions must be performed first on one side and then on the other.

Turkish Rise

2 sets, 6 reps on each side, 60 seconds rest
Lie on the floor and hold the apparatus above your face. Bend one leg at the knee and rise, leaning on the elbow, and then on the hand, lifting the hips from the floor. We bring the straightened leg under the body, after which we remove our hand from the floor and stand up.

Choosing sports equipment for home exercises

Having figured out how to properly exercise with dumbbells, all that remains is to purchase the appropriate sports equipment and start training. However, it’s easy to get confused by the variety presented by sports stores.

On the shelves of specialized retail outlets you can find solid and prefabricated models. The first option is most often chosen by women. With such dumbbells it is convenient to do fitness. It is better to buy two pairs at once for 2 and 4 kg in order to perform exercises on different muscle groups.

For strength training, it is worth taking national teams. Their main advantage is the ability to change weight by changing weights. Discs should be selected based on your own body weight, experience and age characteristics.

For people with low weight, shells of 8-10 kg are suitable to start with. When the body gets used to it, you should take heavier equipment. Athletes in the middle weight category should start with dumbbells of 15-17 kg. For those who are overweight, initial exercises should be carried out with very light exercise equipment, 3-5 kg each. Only when the body adapts to new loads can the weight of the projectiles be gradually increased.

Usually a set of pancakes includes elements of 2-2.5; 4-5 and 6-7 kilograms. Beginners need to pay attention to shells weighing 2-7 kg. Those wishing to build muscle mass (both men and women) will need heavier products of 10-15 kg, since with a low weight it will not be possible to achieve the desired effect.

The material from which the dumbbells are made is also of considerable importance. The shells are made of cast iron or steel. The surface is usually covered with paint or rubber. Thus, rubberized models, unlike painted ones, are easier to hold during exercise when your palms inevitably sweat.

One-arm dumbbell snatch from the ground overhead

Starting position: with your head bowed and looking down, your right hand is about to grab a dumbbell, your left hand is ready to be placed on your thigh for support. The dumbbell is placed on the floor between the legs and the front sphere is in line with the heels. The handle of the dumbbell in these lifts should be grasped close to the front sphere, the advantage of this is obvious, since the upper sphere of the dumbbell will be supported in the lifting movement by the closed grip of the thumb and the whole hand, while the lower sphere, swinging, will receive greater momentum in the lifting movement. climbing. Try to keep your back as straight as possible, bending your body loosely at the hips, and as the dumbbell rises up, lean your body back and move your right leg a little further back to maintain balance. Instantly straighten the right arm and left leg, firmly fix the dumbbell at the top, the left hand supports the body, resting on the left thigh. The exercise will be useful for strengthening the spine and muscles of the chest, arms and lower extremities.

There are many options for exercising with these sports equipment. Below we describe several movements suitable for people with different levels of training.

Squats

An excellent exercise with dumbbells for the leg muscles. Take the equipment, place your feet shoulder-width apart and start squatting. As you inhale, lower yourself until your thighs are parallel to the floor. As you exhale, return to the starting position. The lower you squat, the more load your buttocks will receive. Number of approaches - 3-5, repetitions - 10-15.

Exercise "Hammer"

Stand straight, feet shoulder-width apart. Place your hands with the apparatus down, palms facing you. Inhaling, bend your elbows and lift the weight to shoulder level. Exhaling, return to the starting position. To perform the Hammer correctly, you need to ensure that your elbows and body are still. The movements should be performed slowly for 8-10 repetitions in 3-5 sets.

Dumbbell Bench Press

To perform it at home, you need to find a suitable surface (for example, combine stools). The main thing is that the structure is stable and does not wobble.

In the initial position, the hands are located at the same level with the surface (on which the trainee lies) or slightly lower. As you exhale, lift them up, then slowly return to the starting position, touching your chest. Perform 3-5 sets of 8-12 reps.

Dumbbell row

Take the projectile in your left hand, rest your right knee and palm on a suitable horizontal surface. Alternately lower and pull the hand with the load towards the body. Make sure that your shoulder blades move in and out as you perform. Do 10-15 rows on each side. The optimal number of approaches is from 3 to 5.

Biceps workout

Sit on a chair. Spread your legs wide and lean forward slightly. Place your right elbow on your right knee. Now slowly bend your arm with the load, pulling it towards the shoulder joint. Do the same with the opposite side. Be careful - when at the top point, the brush should curl outward. Number of sets - 3-5, number of repetitions - 10-15.

Triceps workout (seated French press)

Sit up straight with your feet shoulder-width apart. Hold the dumbbell with both hands and lift it above your head. As you inhale, lower the projectile back to the back of your head. As you exhale, return to the starting position. Watch your elbow joints, they should be parallel to each other and not spread to the sides.

Shrugs with dumbbells

Shrugs are shrugs, a classic strength training exercise that targets the back and shoulder muscles.

Spread your legs slightly wider than the shoulder girdle, lower your arms with the apparatus down. Using the trapezius muscle area, lift your shoulders up as you exhale (as close to your earlobes as possible). As you inhale, take the starting pose. When performing the movement, you must not bend your elbows; they must remain straight.

"Skier"

Mentally imagine how the skier moves. Holding the projectile in one hand, pull it forward and slightly upward (as if holding a ski pole). Take the other limb from the dumbbells back and bend it at the elbow. Change positions by moving improvised sticks back and forth.

Swings with dumbbells

Place your feet together, bend your knees slightly. While holding the weight, lower your arms along your body. Raise the dumbbells to the sides so that they are at shoulder level. Hold them in this position for a few seconds, then smoothly return to the starting position.

When doing this, keep your arms straight and do not make rotational movements with your hand. It's better to lean forward slightly if that makes you more comfortable.

Lunges

Performed alternately on each side. First, put your right leg forward, resting on your thigh. Move your left one back. Make sure that it does not touch the floor surface. It is necessary to keep the knee suspended and rest only on the toe. Do the same with the other leg.

Raising on your toes

Stand up straight. Lower your arms with dumbbells along your body. Slowly stretch up, transferring your body weight to your toes, and stay in this position for a few seconds. Return to the starting position. The recommended number of approaches is from 3 to 5, 10-15 times.

Top bottom

The best scheme for such a training week is 2 days of training, 1 day of rest , again 2 training days, then 2 days of rest . This split system is suitable for both girls and boys at any level of training. Here you should also give preference to basic exercises. An upper shoulder training day can also be divided into a “chest and shoulders” day and a “back and arms” day. For example:

Monday – Legs:

— Squats;

— Lunges with alternating legs;

— Squats with dumbbells;

— Alternating lunges with dumbbells;

— Standing calf raise with dumbbells.

Tuesday – Chest, Deltas:

- Pushups;

— Dumbbell press on an incline bench;

— Dumbbell flyes lying on a horizontal bench;

— Seated dumbbell press;

- Side swings with dumbbells (standing or sitting).

Wednesday - rest.

Thursday – Legs:

— Plie squats;

— Dumbbell rows on straight legs;

— Stepping lunges with dumbbells (forward or backward);

— Squats with a dumbbell on the chest;

- Alternating standing calf raises.

Friday - Back:

— Bent-over dumbbell row;

— Pullover;

— Row of two dumbbells while standing on an incline;

— Dumbbell overhead press while lying down;

— Bending arms with dumbbells with supination.

Saturday and Sunday are rest.

For girls, upper body training can be done as a Full body, performing 2 exercises for large muscle groups and one for small ones.

Training program for a week

You will have to study three times a week. For example, on Mondays, Wednesdays and Fridays. It’s not worth introducing additional exercises into your training regimen at first.

Exercises	Number of approaches	Number of repetitions
Day 1
Warm-up
Squats	3	12
Dumbbell Bench Press	4	10
Bent over projectile thrust	5	10
"Hammer"	4	12
Biceps workout	3	12
Shrugs with dumbbells	3	10
Seated French press	3	12
Hitch
Day 2 - day off
Day 3
Warm-up
Calf raise	5	15
"Skier"	5	15
"Hammer"	4	12
Swings with shells	5	12
Lunges	3	10
Stretching
Day 4 - day off
Day 5
Warm-up
Shrugs with dumbbells	3	10
Squats	3	12
Seated French press	3	12
Lunges	4	10
Calf raise	5	15
"Skier"	5	15
Hitch
Day 6 and 7—weekend

Using the program presented above as a basis, you can achieve the desired result. It doesn't matter whether you do strength training or fitness with dumbbells, the main thing is to stick to the routine and at the same time monitor your nutrition. Be patient, after a while your body will begin to change.

Train at a convenient time, select the load yourself, based on your strengths and capabilities, follow the regime, and do not put off training until later. Before you know it, sports will become an integral part of your life.

Full body

This is a training program that works the entire body in one session . This system is more suitable for beginners or athletes who have had a long break from training. By performing one exercise for all muscles, it will be easier for the body to recover. In such training, preference should be given to heavy, multi-joint movements. When choosing exercises, you need to go from large muscles to small ones, constantly alternating pulling and pushing muscle groups, for example:

— Squats with dumbbells;

— Bent-over dumbbell row;

— Dumbbell bench press lying on a horizontal bench;

- Swings with dumbbells to the sides;

— Dumbbell bench press while sitting;

- Standing dumbbell curls.

It is enough to perform each exercise for 3-4 approaches, for 12-15 repetitions . It is advisable to maintain the sequence of exercises. You can perform the same exercises 3 times a week or every other day.