“Size” and “strength” are two very important words to weight lifters.
If your goal is to build size and strength, it’s essential tolift weightson a regular basis.
The more you put into your workouts, the sooner you will see results.
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When it comes to exercise equipment, dumbbells are a greatstrength trainingtool.
Your exercises should include a course of mostly compound exercises, then end with isolation movements.
This routine will allow you to recruit as many muscle fibers as you might.
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Here’s a list of 10 dumbbell exercises you’re free to incorporate into your fitness routine.
Dumbbell Front Squats
Start your dumbbell front squats by holding a pair of dumbbells at shoulder height.
Keeping your chest tall and knees soft, push your hips back while bringing the weights down your thigh.
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Once you complete a nice hamstring stretch, drive your hips forward, squeezing your glutes.
Lie back, and press the weights up.
Next, lower the dumbbells evenly while keeping your elbows slightly tucked.
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Grab two dumbbells, and position your chest on the pad.
Be sure to keep your knees on the seat of the bench.
Lower the dumbbells down for the full stretch before performing the next rep. Then, take a long stride back with one leg.
Firmly plant your heel down into the ground, and lower yourself until your back knee touches the floor.
Push through with your front leg to return back up.
Repeat with the other side.
Complete three to four sets of 10 reps with each leg.
Keep your chest tall, your back straight, and your knees soft.
As you do this, squeeze the back of your shoulders.
Use resistance on the return back to starting position prior to performing another rep. Lower the dumbbells back down using control before performing another rep. Start by pressing the weights up so that your palms are facing each other.
Keep your shoulders completely straight and your elbows bent back so the dumbbells come down toward you.
The moment your forearms touch your biceps, reverse the motion, flexing your triceps to finish.
A dumbbell should be in each hand, and your arms fully extended.
Start the first crunch by coming up just high enough to flex your abs hard.
Exhale as you complete the rep at the top, then lower back down to the starting position.
Complete three to four sets of 15 reps.
