Why Adjusting your wrist position so that your palms face each other for the entirety of the set shifts the workload to a different part of your biceps muscles, as well as recruiting your forearms. Why This lift hits the front of your shoulders predominantly and, as with all shoulder moves, make sure you are controlling the weight at all times – it should never be controlling you. Each of the four hits a different body part. I will give you some of the remarkable best dumbbell workout plans to build muscles while staying at home during these pandemic times. Try doing the routine on Monday’s and Thursday’s, this way you can get the maximum amount of rest in between each weight training session. The Best Fitness Trackers Of 2020. When it comes to the plan, however, we can offer a lot more. At the top of each exercise breakdown for the first week are details about each move, including sets, rest, tempo and rest (for weeks two, three and four this information is listed in tables). The Dumbbell Workout Plan To Build Muscle At Home; Advertisement. The following workout, for those who only have access to a set of dumbbells, is a 5 day per week program. A few of the exercises in this routine are great substitutes for the ones rarely seen outside the gym. Here’s the theory behind your four-week muscle plan. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start. Why It’s the classic biceps lift for good reason: performing this move perfectly is one of the fastest ways to add size to your biceps. Monday & Thursday: 18-Minute Home Training Blast All sets are to failure within the prescribed rep range. In this 30-minute dumbbell workout to build your abs and obliques, we’ll hammer through four … Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps. Bend your elbows to lower your chest, then press back up powerfully. Ready to get started? While your shoulders and arms get an indirect workout during most chest and back exercises, if you are serious about building a body to be proud of, these muscle groups deserve a more direct workout too. Brace your core so your body is straight from head to heels. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. Workout 1 each week targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. Sets 4 Reps 10 each side Rest 60sec Tempo 2010. Model: Shaun Stafford. Hundreds of exercises in this app covering all major muscle groups, your shoulders, arms, chest, back, abs, legs, etc. Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. Why This move hits the major muscles of your upper back, while your lower back gets worked to keep your torso upright. For example, in week one you’ll do four sets of ten reps per move, which increases to four sets of 12 in week two. From dumbbell rows to dumbbell flys, this truly is the best full body dumbell workout. Lean forward slightly, then raise the weights to the sides, leading with your elbows. This workout can be run for an extended period of time. Lower back to the start. Pause at the top, then lower the weights back to the start. Day 3 Dumbbell Deadlift: 10 reps, 3 sets Dumbbell deadlifts are a great warm up for your legs and lower back. Keeping your chest up and leading with your elbows, row the weights up until your hands reach chin height. 15 Minute Workouts This 31 Day Dumbbell Routine Will Tone And Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Lower back to the start. Do all the reps, then repeat in an anti-clockwise direction. Lower the weights back to the start under control. You can’t add muscle if you’re injured. With that in mind, let’s get started with the home dumbbell workout routine. Lower the weights towards your chest, then press them back up powerfully to return to the start. All four weekly sessions comprise six exercises divided into three supersets, labelled 1A and 1B, 2A and 2B, and 3A and 3B. Bend your elbows to lower your chest, then press back up powerfully. Here is a list of the best dummbbells for a home workout. A dumbbell abs/obliques circuit is perfect for athletes looking to challenge their midsections, as well as build strength and stability by training with iron. Just keep your reps controlled to avoid swinging the dumbbells up and down. When it comes to the dumbbells, all we can offer is assistance in picking out the best set possible – our comprehensive round-up of the best dumbbells available caters to all budgets and has options for all types of dumbbells, although our top recommendation is a pair of DTX dumbbells with rubber hexagonal ends. 6 Oct 2020. And … With your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start. Why It’s a similar lift to the straight overhead press, except your wrists rotate as you move the weights – and it’s this added movement that will fire up even more muscle fibres. Keep everything tight and shrug the weights up powerfully to make it more effective. Keeping your chest up, core braced and arms straight, shrug your shoulders. The range of motion is shorter than a bench press, so focus on contracting the chest muscles being targeted. There are a lot of ways to build muscle at home, and one of them is by the use of dumbbells. And the harder you can push your muscles in the gym, the more damage gets done to muscle tissue, which is then rebuilt bigger and stronger when you recover. Why It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too. It is imperative you stick exactly to these workout variables because this plan has been designed to provide a progressively challenging workout so you can add the maximum amount of muscle tissue in four weeks. In fact, all that you need is a set of dumbbells . Using a hammer grip also hits your forearms and improves grip strength. Whether you’re prepping for the gym post-lockdown or want to keep up with … Row the weight up, leading with your elbow. Bend your elbows to lower your chest, then press back up powerfully. Why Bringing your hands close together reduces the involvement of your chest and shoulders so your triceps muscles have to do a lot more of the hard work to lift and lower your torso. 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