DUMBBELL EXERCISES

1 videos • 0 views • by MA Workout Dumbbell exercises are a popular form of resistance training that can help you build strength, improve muscular endurance, and tone various muscle groups in your body. Dumbbells are versatile and easy to use, making them a great choice for both beginners and experienced fitness enthusiasts. Here are descriptions of some common dumbbell exercises for different muscle groups: Dumbbell Bicep Curl: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Keep your arms fully extended and palms facing forward. Bend your elbows to lift the dumbbells toward your shoulders, keeping your upper arms stationary. Lower the dumbbells back down to the starting position. Dumbbell Chest Press (Flat Bench): Lie on a flat bench with a dumbbell in each hand, held at chest level with your palms facing forward. Press the dumbbells upward until your arms are fully extended, then lower them back to the chest. Dumbbell Shoulder Press: Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended, then lower them back to shoulder height. Dumbbell Bent-Over Rows: Stand with a dumbbell in each hand, feet hip-width apart. Hinge at your hips, keeping your back straight, and bend your knees slightly. Pull the dumbbells toward your hips, squeezing your shoulder blades together, then lower them back down. Dumbbell Lunges: Hold a dumbbell in each hand at your sides. Step forward with one leg and lower your body until both knees form 90-degree angles. Push back to the starting position and repeat on the other leg. Dumbbell Squats: Hold a dumbbell in each hand, with your arms hanging at your sides. Stand with your feet shoulder-width apart. Lower your body by bending your knees and hips, keeping your back straight. Return to the starting position. Dumbbell Deadlift: Stand with a dumbbell in each hand in front of your thighs. Bend at your hips and knees to lower the dumbbells to the ground while keeping your back straight. Stand back up to the starting position. Dumbbell Tricep Extensions: Sit on a bench or stand with a dumbbell held overhead with both hands. Bend your elbows and lower the dumbbell behind your head. Straighten your arms to raise the dumbbell back overhead. Dumbbell Flyes: Lie on a bench with a dumbbell in each hand, arms extended over your chest. Lower your arms to the sides, feeling a stretch in your chest, then return to the starting position. Dumbbell Russian Twists: Sit on the floor, holding a dumbbell with both hands. Lean back slightly and lift your feet off the ground. Twist your torso to one side, then the other, while holding the dumbbell, engaging your core.