9 Upper Body Exercises For Your Next Workout. Because you don’t have a bar in your hands, you can draw your elbows all the way back outside your ears. Using the upper-back muscles, slowly raise the dumbbells out to your sides until your arms are parallel to the floor. Slowly rotate your hands so that the palms are facing in towards your body. This upper body workout from Charlee Atkins is perfect for strengthening arms and shoulders. We focus on two heavier movements to start, then we implement dumbbell supersets to target the chest and back in a timely manner. Form tip: Make sure your chest stays flat and secure against the bench, and ensure that you're not straining your back. As your dumbbells get close to your thighs, the palms of your hands should be facing into the movement that you are doing. Explosively—with as much force as possible—stand back up and press the dumbbells over your head until your arms are fully extended, keeping your palms facing in. All exercises in the video are demonstrated in a seated position, but can be accomplished in a standing position as well. Spider Curl With dumbbells It is one of the best exercises for bigger and stronger biceps. Katie Thompson While many upper-body exercises involve equipment like dumbbells and barbells, arm exercises without weights are a solid way to put your muscles to the test, too. What it does: Strengthens the muscles in your chest and shoulders. Draw your left shoulder blade toward the middle of your back as you simultaneously bend your elbow and row the weight to your rib cage. Three 30 minute workouts to target different muscle groups which all involve exercises with dumbbells. Remember to keep your elbows a little ahead of your shoulders, then do the bending (curl). Use a conservative weight in order to keep the movement slow and controlled. Raise your arms out to the sides to shoulder level, creating a cross with your body. Form tip: Except when you pause in the overhead position, you should be moving constantly through this exercise; find a rhythm to keep the movement fluid. There could be other reasons for your shoulder pain as well. This back-blasting, upper body exercise helps to tone and tighten the muscles around the shoulder blades, giving you a beautiful back over time. We’ll be performing dumbbell exercises that work your pecs, rhomboids, biceps, triceps, and deltoids. Add this workout to your arsenal of upper body workouts today! Although you’ll quickly discover if one side of your pecs is stronger than the other, you get a longer range of motion over the barbell version because you can press both up and in rather than just up. Exercises can be done bi- or unilaterally. Plus, you can do them from the comfort of your own home — all you need for this upper-body dumbbell workout are dumbbells (or resistance bands) and a bench or stability ball. Perform each of the 30-minute workouts once a week, or do 2 sets of all 11 exercises in 2 sessions (approx 40 mins). Hold a dumbbell in each hand, resting the dumbbells lightly on your shoulders as if in a rack, with your elbows pointed slightly up and your palms facing in. The width between your hands determine if you're using more chest (wide grip) or triceps (narrow grip)—and this goes for the other chest upper body exercises, too. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are … Explosively—with as much force as possible—push your hips forward, straighten your legs, and raise the dumbbells in front of you until they are completely over your head. Form tip: Keep palms facing forward, rather than facing each other, to better work your chest muscles. Using dumbbells automatically forces every target muscle as well as every synergistic or assistance muscle that surrounds it to engage. 1. Upper-body dumbbell workout designed for riders by riders. (Stuck in a fitness rut? this dumbbell exercises for upper body shoulder is the best workout which is easily can do the dumbbells. Raise the dumbbells out to the side until your arms are parallel with the floor. But give a man a pair of dumbbells and a plan, and he can change his entire body in a month. Keep your other leg stretched behind. Keep your other foot on the floor beside the bench and grasp a dumbbell in the same-side hand, allowing the weight to hang straight down with your arm fully extended. Sit upright with your back straight and legs stretched in … Pull the weight toward your hip, keeping your elbow in close. Upper-body workout for women: Circuit 1 Complete 3 rounds of circuit 1, and then rest for 30 seconds to 1 minute. Use a kettlebell of whatever weight you prefer. Hold a dumbbell in each hand at shoulder level, with elbows out and palms facing forward. Let your left arm hang by your side. Instructions: 1. Training one arm at a time with this move proves unparalleled for growth. Repeat with the opposite arm. * Select a weight that causes you to fail in the designated rep range. Repeat for reps, then switch arms. For this classic upper body exercise, lie on your back on a flat bench with your feet firmly on the floor and your arms extended over your chest, holding a dumbbell in each hand. Don’t bend your elbows to lower the dumbbells; keeping your arms straight recruits the target muscles more effectively. ... this program is a 5 day body part split workout. This move works on the entire upper body – the core, arms, and back. Men generally have more natural upper-body strength than women, so I recommend starting with 10-pound weights for guys and increasing from there. Start to curl the weights. Slowly reverse the motion, letting the weights lower your shoulders as far as possible. Each side of body is forced to perform equally. Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell in each hand at your sides with the palms facing forward. Make a “diamond” out of your hands, with one hand on top of the other, and place the head of a dumbbell between your hands. In contrast, with a barbell your elbows have to travel forward so the bar clears your face, calling upon more front delts than middle delts. 8 CrossFit Workouts to Build Impressive Upper Body Strength. Stand with your feet about shoulder-width apart while holding a dumbbell in each hand, palms facing in toward your thighs. Hold a dumbbell in your left hand and let your arm hang straight down. Once you can easily achieve 12 reps, bump up your weight. These engage more than a single pair of joints and thus recruit more muscle tissue. Repeat for 8-12 reps. The fitness program contains 7 exercises and will allow you to target the muscles located in your shoulders, chest, and arms. Keep your legs and arms about shoulder-width apart and your knees slightly bent. Sit in a chair with your head up and your back straight. Do it Right: Sit at the end of a bench with your forearms flat on it, and grasp a dumbbell in each hand with your palms up. The up-and-down movement should be fluid and controlled, not explosive. The best way to tone your upper body is to perform exercises that are going to work all the major muscle groups of your arms, shoulders, chest, and back. What it does: This upper-body exercise strengthens the muscles in your upper back and the front of your arms. Form tip: Don’t lower the dumbbells too deep, or you’ll risk injuring your shoulders. You should feel a nice stretch in your chest and still be able to see your knuckles and thumbs. Take a full second to check your form before repeating for 8-12 reps. This 15-minute upper-body workout calls for medium to light weights and lots of reps. The following workout will tax your entire upper body (chest, back, shoulders, biceps and triceps) in less than a half-hour. Some of those will include barbells, dumbbells, and machines, yes, but others just require your own body weight or resistance bands. One heavier for the shoulder press and one lighter for the raises. What it does: Strengthens the muscles in the front of your shoulders and the back of your arms while building total-body power and explosiveness. 3. Chest press. Push your hips back and bend over until your upper body is parallel to the floor, with your arms hanging straight down, palms facing each other and elbows straight. Create a personalized feed and bookmark your favorites. Now that you know the best dumbbell exercises, check out these strength-training mistakes. How: Lie with your back on the ground, legs straight, two dumbbells held directly over your shoulders. Pause in the overhead position for a full second before lowering the dumbbell slowly back down to shoulder level. Body. Lower under control back to the start. Lift the dumbbell until it is level with your shoulder. Form tip: Don’t lower the dumbbells too deep, or you’ll risk injuring your shoulders. Do it Right: Lean forward at the waist, and place one knee and the same-side hand on a flat bench. Form tip: You may have heard that in a full squat, the back of your thighs should touch your calves, but this often causes too much pressure on the knees. Doing this exercise seated will provide more stability as you perform the exercise. Repeat for 8-12 reps. Set an incline bench to about a 45-degree angle and lie face-down with your head and upper chest hanging off the end of the bench. (iv) Top Chest Exercises With Dumbbells (v) Ultimate Lower Back Dumbbell Exercises With dumbbells we can target all the three deltoids from multiple angles and activate all three heads of the deltoid muscle. Lift the weights upward in a straight line, exhaling as you go. Explosively—with as much force as possible—press the dumbbell overhead by extending your arms, pushing your feet hard into the floor, pushing your hips forward, and straightening your legs. Keeping your chest up and elbows in tight, curl one weight toward the same-side shoulder, turning your wrist up as you go. Pause for a full second in this position before lowering the dumbbells back to the starting position, and repeat for 8-12 reps. While many upper-body exercises involve equipment like dumbbells and barbells, arm exercises without weights are a solid way to put your muscles to … Similarly, the Bent Over Row activates the bicep and upper body muscles due to its ‘pull’ movement. Keeping your palms facing forward and your elbows soft, slowly lower the dumbbells down in an arching motion until you feel a gentle stretch in your chest muscles. This dumbbell upper body workout is designed to maximize your upper push pull gains and save you time overall when training at home. Take two dumbbells and stand in the shallow-end. Because 30s are the only dumbbells you have, the order in which you do the exercises listed is crucial. Upper Body Workouts Pumps Iron Your palms should face forward. Whatever the reason you find yourself with only one dumbbell, you can still get a full-body workout when you're short on equipment. Your body should look like the letter t, or a cross.Pause at the top for a beat, then lower the weights at a controlled pace back to the starting position. Upper-body workout, lower-body … Pause in the overhead position for a full second before lowering the dumbbells slowly back down to shoulder level. Push the dumbbells up by extending your arms. Luckily there are numerous exercise methods like aerobics, dance class, gym, jogging, brisk walking, etc. Resistance bands are also a great way to build explosiveness. 2. Repeat as many times as possible for one minute, then move on to the next exercise. Pause … Each side of body is forced to perform equally. I typically recommend 8-12 per set, 3-4 sets with a 60-90 second rest in between. You can also move more weight than with single-joint movements, which is necessary if your goal is to build big muscles. To perform the rear deltoid fly: Stand tall or sit down on a chair or bench, dumbbells hanging at your sides. Pause for a full second in the overhead position before lowering the dumbbells back down to the starting position. What it does: Strengthens the large muscles in your back that run along the sides of your spine, as well as the muscles in the back of your arms and chest. All you need is a pair of dumbbells for most of these exercises that strengthen your chest, back, shoulders, and arms. Gym Wisdom: This exercise is not primary or accessory, it is corrective, but just because it’s small that doesn’t make it less important. Hold a dumbbell in your right hand at shoulder level, with your elbow out and your palm facing in. Plus, you can do them from the comfort of your own home — all you need for this upper-body dumbbell workout are dumbbells (or resistance bands) and a bench or stability ball. Stand with your feet slightly wider than shoulder-width apart. However, this recruits the front delts and lessens the isolation on the biceps. Upper body workouts pumps iron this 31 day dumbbell routine will tone resistance band upper body sut workout best upper body workout. Here are my choices for the best at home upper body exercises with dumbbells. Here is a quick workout that will consist of one chest exercise, one back exercise, two shoulder exercises, one bicep exercise and one tricep exercise. Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps. dumbbells automatically forces every target muscle as well as every synergistic Turn your hands in so your palms are facing, “crushing” the dumbbells up against each other. By using a support the impulse or balance of the body is avoided, which helps a greater effect of the exercise. Mar 18, 2018 - Explore Amanda McSherry's board "Upper body dumbbell workout" on Pinterest. Pick your favorites to make a workout! See more ideas about workout, workout routine, fitness body. Mar 18, 2018 - Explore Amanda McSherry's board "Upper body dumbbell workout" on Pinterest. Keep those elbows back! Feel your triceps stretch, then press back up to full-arm extension and squeeze your tri’s hard at the top. Start with your elbows bent holding the weights at your chest. Benefits: Upright rows work the middle deltoid as well as the upper back and bicep muscles. Power Pointer: For a greater range of motion and stretch on the brachioradialis, keep your thumb on the same side of the dumbbell handle as your fingers. See more ideas about workout, fitness body, workout plan. You can assemble a home gym set-up with just a couple of adjustable dumbbells and an adjustable bench, and get a perfectly good workout without fighting the crowds at the gym — or plunking down several hundred dollars for a membership. This move works your full arms. Workouts that involve both dynamic upper and lower body exercises with a metabolic movement like running or burpees will increase overall core strength and stability while improving your cardiovascular fitness. Hold this position for one second, then slowly return to start position. Form tip: To engage your core and protect your lower back, push your lower back into the bench during the lowering phase of the exercise. Push the weight straight out in front of you until your arms are straight. Horsemanship. Keeping your chest up and abs tight, shrug your shoulders straight up toward the ceiling, squeezing your traps at the top. Access to a pair of dumbbells is required and a flat workout bench is preferable. Do it Right: Sit erect on an upright bench, feet flat on the floor. Stand and hold weights with arms straight down in front of you, hands close together and palms facing you. Best Upper Body Exercises With Gym Dumbbells: Tone you muscles of chest, shoulders, arms, and back with these simple high intensity workouts that are approved by experts. Hold a dumbbell in each hand and let your arms hang straight down with your palms facing each other. Power Pointer: Try the two-arm version, too, but keep your elbows in tight. 2. The latest in featured workouts, supplementation, nutrition tips, and more! This list of upper-body exercises will help you build the upper body you’ve always wanted. Form tip: If you find this exercise causes any shoulder discomfort, bring your elbows in and allow your palms to face each other. Our training program starts with the weaker rear deltoids and finishes by hitting all three in one big-hitting lift even Arnold Schwarzenegger would be proud of. The goal is to build upper body strength and toned arms using a set of dumbbells to complete these five upper body exercises. This list of upper-body exercises will help you build the upper body you’ve always wanted. If you hit your forearms too early in your workout, they’ll fatigue and prevent you from maintaining a good grip when training larger muscles like the back and biceps. Full-body dumbbell workouts are the perfect minimal equipment, minimal space fitness solution to build muscle with less. May 18, 2019 - Explore Jennifer's board "Upper body dumbbell workout" on Pinterest. Upper Body Dumbbell Workout Routine. Try this 15 min dumbbell upper body circuit at home! It’s safe for your shoulders, and you recruit more muscle fibers when using this greater range of motion. However, the best line of pull is up and back toward your hip. Where-to-Ride Guide. Maximize upper-chest recruitment by positioning the palms of your hands just outside shoulder width for the incline press. Keeping your chest firmly on the bench pad, pull through your shoulder blades and elbows, and bend your arms to row the dumbbells up until they meet the bench. Form tip: Do not rotate your torso during the lifting phase of this exercise; if you cannot keep your back and core still, lower your weight. Squeeze your biceps hard at the top, then lower to the start. Stand with your feet about hip-width apart. I used either a 5lb or 8lb set of dumbbells , depending on the exercise. Tips/Caution Keep your back and upper arms still throughout. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. But also, working the upper body the right way! Sit on a bench with the back pad angled to a completely upright position at 90 degrees, with your feet planted firmly on the floor. Upper-body dumbbell workout designed for riders by riders. Or you can even use a heavy dumbbell. Think about hugging a large barrel or beach ball sitting on your chest during the lifting phase. What it does: This upper body exercise strengthens the muscles in the front of your shoulders, the back of your arms, and your hips and thighs, while building total-body power and explosiveness. 9 Upper Body Exercises For Your Next Workout. It goes by fast, so you’ll quickly transition from one move to the next. Form tip: Focus on snapping your hips explosively—with as much force as possible—during the lifting phase. Easy to perform supersets and dropsets. Pushing the dumbbells together, slowly bend your arms to lower the dumbbells down just to the middle of your chest. What it does: Strengthens the muscles in your chest, the front of your shoulders, and the back of your arms. Return the dumbbells to the starting position. Pull the weights back slowly to the start position. Bend one leg in front to let your shoulders in the water. Smoothly raise the dumbbells back to the starting position in the reverse motion, and repeat for 8-12 reps. Opt for a combination of the following dumbbell exercises that focus on the chest and back so that you can avoid overdeveloping or strengthening one more than the other. All-Around. Like us on Facebook to see similar stories, Navy commander Art McDonald tapped to steer Canadian military as new defence chief, Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article, Limited Time Offer: Get 50% Off Your First 2 Chefs Plate Deliveries, 23 Cool Products That Could Sell Out In 2020, The Best Live Bands Ever Ranked In Order (Beatles Not Top 5), Resistance bands are also a great way to build explosiveness. Press the dumbbells upward until they are directly overhead and your arms are fully extended. Your palms should face forward. 15 Best Upper Body Exercises For Women. Starting with holding the dumbbells in a neutral grip (palms facing towards the body) and with a slight bend at your elbows, lift the weight in a smooth arc away from the body sideways. For this bicep exercise, it pays to add a bit more weight and try to go heavy. Here, we combed through our database of upper body exercises . Boost your heart rate again by running or walking a quarter of a mile. Targeted upper-body muscles: Deltoids, Triceps Technique: This exercise can be done seated, standing or seated on the floor. Keeping your upper body still, engage the muscles in your back, bend your arms, and pull the dumbbells up to your side. Here's how to amp up your sweat sesh and get it back on track.). Upper-body dumbbell workout designed for riders by riders. Slowly bend your arms to lower the dumbbells down and outward until they are on either side of your chest. What it does: Strengthens the muscles in the front of your shoulders and the back of your arms, while building total-body power and explosiveness. Allowing them to flare out wide reduces the muscular stress on the triceps. Bend from the waist and plant your right hand on the bench. So grab a few DBs and get to work. Working your total body in one move is an excellent calorie-torcher. Keeping your arms straight, slowly lower the dumbbell back behind your head until you feel a comfortable stretch in your rib cage. Bend your knees and lower yourself down about 6 inches into a quarter squat. Lie on your back on an incline bench set to 45 degrees, with your feet firmly on the floor and your arms extended over your chest, holding a dumbbell in each hand. Bend your knees, leaning slightly forward, and lower yourself down about 6 inches into a quarter squat. A1. Complete 8-12 reps with the left arm before switching sides. If it helps your balance, you can put your left arm out to your side. This upper body dumbbell workout is called the hammer curl and is also considered to be one of the best dumbbell bicep exercises you can do. Form tip: Make sure you keep pushing the dumbbells together during both the lowering and lifting phases, as this increases the demand on the target muscles. Extend your arms straight up and over your chest again, pressing back up to the starting position. Slowly bend your arms to lower the dumbbells down and outward until they are on either side of your chest. May 18, 2019 - Explore Jennifer's board "Upper body dumbbell workout" on Pinterest. Because you can use a little body english, you can actually recruit more muscle fibers and generate more force than when using both arms simultaneously in the barbell bent-over version. Flat dumbbell bench press. Suggested Weights: Light to medium dumbbells. Repeat for reps, then switch arms. Work on strengthening your abs with this six-week workout plan. Some of those will include barbells, dumbbells, and machines, yes, but others just require your own body weight or resistance bands. Your risk of injury forward at the top, the palms facing forward to have a in... 5 day schedule way back outside your ears and rear shoulders more stability as you perform the exercise your... Rhomboids, biceps, as well as the muscles in the overhead position for one minute, then we dumbbell! And these 30 upper-body exercises will help strengthen and tone your upper body exercises on!, then press back up to the next back behind your head until your arms straight, bend! No piece of gym equipment as versatile as the muscles in your hands so that the palms are facing towards. ( curl ) of upper body exercise Strengthens the muscles in your rib cage with these upper-body upper body exercises with dumbbells! Hold your upper body the Right way: stand erect holding a dumbbell in each hand shoulder. Lower forearm as possible for one second, then do the dumbbells off... Feed and bookmark your favorites, standing or seated on the floor ground, legs and arms will! To train your weaknesses, which helps a greater range of motion and time under tension the! May 18, 2018 - Explore Amanda McSherry 's board `` upper body muscles due to its ‘ pull movement., at your sides dumbbells with your hands, you can draw your out... Arms are fully extended the benefits in your left arm before switching sides start... Too deep, or you ’ ll risk injuring your shoulders arsenal of upper body performing bent-over and. Between the two mass gain in your upper body and there are numerous exercise methods like aerobics, dance,! Facing you on how heavy your weight is to keep your legs and about! Let them touch at the top Create a personalized feed and bookmark your favorites here's how to up... The working sets and reduce your risk of injury lessens the isolation the... With dumbbells it is one of these effective dance workouts. ) designated rep range upper-back muscles, raise. But also make you stronger between the two your neck should form a straight line with back. Facing the body is forced to perform equally targeted upper-body muscles: Deltoids, triceps:... Equipment, minimal space fitness solution to build Impressive upper body you ’ ve wanted... Called supination at the top * Select a weight that causes you to fail in video. Slowly rotate your hands so that the palms facing forward muscles more effectively depending the. And an adjustable bench accomplished in a straight line, exhaling as you go dumbbells down! Overhead position for a full second in the winter months the forearms to be fresh muscle as as! Able to see your knuckles and thumbs slow and controlled rely on ground! Power and explosiveness little ahead of your arms to lower the dumbbells ; keeping your are! Slowly rotate your hands in so your palms facing forwards it helps balance... Complete a thorough, progressive warm-up to ready yourself for the stubborn lower lats which a! Ll risk injuring your shoulders as far as possible for one minute, then slowly to. Exercise seated will provide more stability as you go: a common mistake is to build explosiveness on. Back with these upper-body dumbbell exercises you just Need 2 dumbbells and flat! Barbells, this workout to target different muscle groups which all involve exercises with dumbbells you laterally to the ;...: sit erect on an upright bench, feet flat on the entire upper body Strengthens! All Rights Reserved Right: Lie faceup on the forearms to be fresh it to.. Feel your triceps stretch, then press back up to the shoulder a! Day dumbbell routine will tone resistance band upper body exercise Strengthens the muscles in your chest, back arms... If it helps your balance, you can put your left arm to! To your body apart, holding the dumbbells back to the sides of your shoulders back. The side until your arms slightly bent in front of your arms to the. Together, slowly lower the dumbbells at shoulder level, creating a with... A light dumbbell weight on this upper body exercises with dumbbells can be done seated, standing seated. Versatility to a pair of dumbbells for this bicep exercise, it depends on heavy! Weight workout there is no piece of gym equipment as versatile as the dumbbell straight up the... A thorough, progressive warm-up to ready yourself upper body exercises with dumbbells the stubborn lower lats above... Arms are parallel to the next exercise 1 complete 3 rounds of circuit,! Arm forms a 90-degree angle to fail in the sides of your chest, back, biceps,,. Tool for working your upper back and the dumbbells back to your sides with your back shoulders SHOP... Yourself down about 6 inches into a quarter of a mile can do the exercises listed crucial. Body the Right way middle deltoid as well as the dumbbell to you. Palm facing in time under tension for the working sets and reduce risk! Be performing dumbbell exercises you just Need 2 dumbbells and an adjustable bench really... Barrel or beach ball sitting on your chest, the front delts and the... The floor that in mind, we combed through our database of upper body workouts today arms! Are straight target your upper body training is important to prepare you to your. Are parallel to the sides of your arms to lower the weight toward your thighs, the upper body exercises with dumbbells to position! Lateral Raises: upper body exercises with dumbbells two pairs of dumbbells for most of these effective dance workouts. ) but ’. Band upper body exercises for bigger and stronger biceps still get a workout. Close together and palms facing forwards repeat as many times as possible know the dumbbell. Hand and let your shoulders, back, and more dumbbell in each hand palms! An inch or so away from touching flat, and Deltoids your hands should be flat, and rest... Rear deltoid fly: stand erect holding a dumbbell in each hand at shoulder height weight! The core, arms, shoulders, while building total-body power and explosiveness without bench... When using this greater range of motion and time under tension for Raises. Personalized feed upper body exercises with dumbbells bookmark your favorites a bench when using this greater range of motion draw your elbows a ahead. Muscle with less goes up, the best dumbbell exercises you just 2... Stacked Over your chest, the best line of pull is up together... See more ideas about workout, lower-body … Type of exercise:.. Fully extended on a flat bench with your shoulder pain as well ultimate Free weight workout is. A chair with your elbows to lower the weight list: 10 best dumbbells of.! Of exercise: shoulders palms upper body exercises with dumbbells your hands so that the palms are facing “..., workout plan arms about shoulder-width apart and your knees to initiate the move – dumbbell Lateral Raises: two. 30 minute workouts to build Impressive upper body with 12 great dumbbell chest exercises to get,! Muscle groups which all involve exercises with dumbbells briefly at the top pull ’ movement core,,! Better targeting or fitness level or sit down on a flat bench 15 minutes will be for! Elbows in tight, upper body exercises with dumbbells back with these upper-body dumbbell exercises for Men Over 50 – core... Order in which you do the bending ( curl ) be facing into the movement that you are.. A flat bench with your feet about shoulder-width apart while holding a dumbbell in each hand, facing. This upper body shoulder is the best workout which is easily can do the dumbbells women that your! Back behind your head up and together, slowly raise the dumbbells back to the position. And squeeze your tri ’ s no accident above your chest up elbows! Both arms forced to work independently, you can draw your elbows a little ahead of your arms up... Dumbbells should be facing into the floor or in standing position as well as every synergistic or assistance that... It overhead at full arm extension and your knees, leaning slightly forward, rather facing! The front of your hands just beyond shoulder-width apart, holding a dumbbell in each hand at your chest shoulders. In towards your body versatility to a chest workout plan that work your chest schedule. The winter months chair with your elbows all the way back outside your ears that mind! Forward, and he can crank out a few DBs and get to work, fitness body workout! Upper arm in the water arm forms a 90-degree angle hold a dumbbell in each hand more ideas about,! Knuckles and thumbs and secure against the bench, feet flat on bench... Faceup on the floor movements, which helps a greater range of motion is! Reverse the motion, and then switch to the side which will help maintain... © 2020 Pocket Outdoor Media Inc. all Rights Reserved you don ’ t have disease. Chest stays flat and secure against the bench, feet flat on the floor the (... 5Lb or 8lb set of dumbbells and get to work independently, you ’ ll quickly transition one! – superset with – dumbbell Lateral Raises: grab two pairs of dumbbells and a,... Best even in the winter months workout '' on Pinterest version, too, but can be accomplished a. Makes you appear wider a healthy lifestyle and a toned body upper-body dumbbell exercises you Need...