Upper Body Dumbbell Workouts
About this pack
Upper body dumbbell workouts are the widely preferred exercises when it comes to making use of dumbbells in the gym. As dumbbells mainly target and are adequate to bulk the biceps, chest and shoulder efficiently, they are the significant muscles trained to develop with dumbbells. Besides, these dumbbells are made use of for lower body dumbbell workouts too.
A Dumbbell workout is an essential part of strength training and is also a basic fitness routine. Full body dumbbell workouts won't bulge and give you vast and oversized muscle unless you add heavier weights. And the upper body dumbbell workouts are the most valuable part of any lifter's life as they work on all the major muscle groups of the upper body with a dumbbell at least thrice a week.
With dumbbells and a bench, the upper body workouts can be maximized and intensified to quicken the results. The upper body dumbbell exercises work the biceps, triceps, back and shoulder with simple moves that are very effective at the same time. One can use it even with headstand push ups. Using lighter weights of dumbbell exercises will help one tone the upper body muscles, whereas higher weights will bulk and add mass to the body muscles.
Dumbbells are the most accessible and convenient training tools one can assemble and set up at home. Working out at home with dumbbells is the most common thing all fitness freaks do, and the primary benefit of this is, they are very effective while performed regularly. Without fighting the crowds at the gyms, one can efficiently perform the upper body dumbbell workout at home without skipping them. And dumbbells are not an expensive investment to make, and therefore they can be purchased by almost everyone who wants to tone and bulk their body muscles through a home workout.
All upper body dumbbell workouts can be done by anyone who wants to increase body mass, correct their body and muscle imbalance, gain overall strength, and improve coordination. Almost everyone can do it, both physically and mentally fit, without any severe health complications.
The upper body dumbbell workouts are not recommended for some people. People suffering from a spinal injury, muscle tear, joint problems and bone problems should avoid this. It has to be temporarily avoided by people who have undergone recent surgery and fracture. Pregnant women should always refrain from carrying weights through their entire phase. Mentally unwell people must also try to stay away from performing all the upper body dumbbell workouts.
All these workouts strengthen the muscles in the chest on the front of the shoulders and the back of the arms. The list of exercises that are included in the upper body dumbbell workouts are: Flat dumbbell bench press: Lie on your back on the flat bench with the feet on the floor. Keep the arms extended over the chest. Hold the dumbbell in each hand with the palms facing forwards. Bend the arms to lower the dumbbells down and move them outwards such that they are on either side of the chest. Then extend the arms straight up and over the chest again. Please press the back to the starting position and repeat it for 8 to 12 reps. Perform these triceps dumbbell workouts for 8 to 12 reps per set. Do at least 3 to 4 sets and a 60 to 90 seconds rest in between each set. Incline dumbbell bench press: This is similar to the flat dumbbell bench press as stated above. But the bench is installed at an inclination of 45 degrees. Perform these triceps dumbbell workouts for at least 3 sets with 8 to 12 reps per set. Pause each set for 60 to 90 seconds. Dumbbell crush press: Lie on the back on a flat bench, placing the feet firmly on the floor, and the arms extended over the chest, holding the dumbbell in each hand. Let the palms face inwards and push the dumbbell from the top position by slowly bending the arms to lower them to the middle of the chest. Extend the arms straight up over the chest and repeat it by bringing them to the start position. Pause briefly and perform these dumbbell chest exercises for 3 to 12 reps and then take a break and repeat. Chest Fly: Lie on the back with the bench inclined at 45 degrees to do these dumbbell chest exercises. Place the feet firmly on the floor and arms extended over the chest. Hold the dumbbells in each hand, and the palm should face forwards. Lower the dumbbells down in an arched motion till you experience a gentle stretch on the chest muscles. Raise the dumbbells back to the starting position in a reverse action and repeat. Perform these dumbbell chest exercises for 8 to 12 reps for at least 3 sets and pause between each set. Bicep Curl: Stand upright and hold the dumbbells on each hand by placing elbows close to the torso and the palms facing outwards. Curl the weights upwards to the shoulder level and maintain the posture properly. Take care not to move the upper arms and contract the biceps while exhaling during a bicep curl. Return to the starting position and repeat the steps. Try performing bicep curl for 3 sets with 8 to 10 reps per set. Take a rest of 90-120 seconds between each set of these bicep exercises with dumbbells. Push press: Stand with the feet more expensive than the shoulders and hold the dumbbell in each hand at shoulder level. With the palms facing forward and the elbows outward, bend the knees and lower down into a quarter squat. Press the dumbbells overhead by extending the arms, pushing the feet downwards against the floor and hips forward with the legs straight. Pause at the overhead position for a second before lowering the dumbbells slowly back to the shoulder level. Repeat these triceps dumbbell workouts for 8 to 12 reps for 3 sets. Do not forget to take a small break between the sets as this helps the muscle from getting overworked. Dumbbell thruster: Stand with the feet about hip-width apart. Hold the dumbbell in both hands and resist the dumbbells lightly on the shoulders. Place the elbows pointed slightly up and the palms facing inwards. Keep an upright posture, bend the knees and lower into a full squat with the thighs parallel to the floor while performing these bicep exercises with dumbbells. With more force as possible press, the dumbbells over the head until the arms are completely extended and return to the starting position. Please do these back dumbbell workouts for 8 to 12 reps for at least 3 sets. Single-arm dumbbell push press: Stand with the feet more expensive than the shoulders and hold the dumbbell in one hand at the shoulder level with the elbow outward and the palms facing inwards. Let the other hand keep hanging. Bend the knees and lower yourself down to a quarter squat. With tremendous force, press the dumbbell over the head by extending the arms. Push the feet hard against the floor and the hips forward with the legs straight while performing these dumbbell tricep exercises. Pause when the dumbbell is overhead before lowering it to the shoulder level. Repeat these dumbbell workouts for 8 to 12 reps and then switch to the other side. Push press on both hands: This is done in the same manner as mentioned above in the single-arm dumbbell push press. But here, the dumbbells are placed on both hands. Perform these dumbbell tricep exercises for 3 sets with 90 seconds break in the middle of each set. Dumbbell iron cross: Stand with the feet more comprehensive than the shoulder width by holding a dumbbell in each hand to the sides with the palms facing forward. Raise the arms to the sides to the shoulder level, creating across and hold this position for a second. Then slowly return to the starting position. Repeat these back dumbbell workouts for 8 to 12 reps with rests between the sets. Power dumbbell front raise: Stand straight with the feet more expensive than the shoulders and hold a dumbbell in each hand. The palms must be facing the thighs and then bend the knees by leaning forward slightly. Lower the body into a quarter squat and make an explosive force to push the hips forward. Straighten the legs and raise the dumbbells in front until they are entirely above the head. Keep the elbows straight and palms facing inwards all the time and take care of this posture to prevent muscle strain. Hold this position for one second and then lower from the overhead place to the starting position by getting up from the quarter squat. Repeat these biceps dumbbell workouts for 8 to 12 reps and take sufficient breaks between the sets for about 90 seconds. You can also try the handstand push ups for better results.
The various benefits that are associated with doing the upper body dumbbell workouts are: Chest dumbbell workouts pump up the upper body muscles very quickly. A dumbbell back exercise increases stabilization and muscle activation. All biceps dumbbell workouts help in identifying and eliminating strength imbalances. This is because the dumbbells force the limbs to work unilaterally. If one side of the body is weaker than the other, it will help in increasing balance. Chest workout at home with dumbbells is the best option to intensify the workout. A dumbbell back exercise increases the range of motion. A biceps workout at home with dumbbells offers freedom of movement.
The disadvantages of doing upper body dumbbell workouts are: A dumbbell back exercise causes muscle aches and pains due to over usage of the muscles. The pain caused due to lifting weights by chest dumbbell workouts may persevere for several days depending on the degree of pain. Too much lifting may cause a muscle tear that will damage the ligaments and tendons and rarely even the soft tissues around that area. The major disadvantage of building muscle mass is that it might lead to reverse anorexia. This is a condition where the person becomes obsessed to increase the size of his muscles constantly. This will give the individual a feeling of dissatisfied physique despite all the bulged muscles.
The dos and don'ts of upper body dumbbell exercises are: Make use of the correct method of using the tricep dumbbell to prevent unnecessary injury. Always keep the back of your body straight and upper body controlled while holding the dumbbells in your hands. This will offer a safe workout while performing all kinds of back exercises at home with dumbbells. Learn the proper form of all the chest dumbbell workouts and then maintain the most robust pattern. Never perform any activity with a dumbbell if it feels that it is going out of control or is too heavy. Do not push yourself over the limit, as this will strain the muscles and develop muscle pain. Seek balance and work all the major muscles of the body. Strengthen the muscles in such a way that they are all balanced and developed equally. So, make sure to do an equal amount of work on both sides of the body while using arm workout dumbbells. Always pause and take breaks in between the workout schedule. Do not rush with the workouts, as taking it slower will help you isolate the muscles.
The things that are required to do the upper body dumbbell exercises at home and gym are: Required sets of dumbbells Gym gloves Water bottle Energy-boosting drinks Proper shoes with grip Perfect Gym attire Exercise mat Resistance bands
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