The following dumbbell workout routine will help strengthen and build muscle mass. Dumbbell exercise chart pdf free printable dumbbell workout chart exercise dumbbell workout chart bowflex dumbbell workout chart free printable dumbbell workout chart. Bb back squat x 20 a8 bb push up x max place the barbell on the floor and rep out as many push. Dumbbell exercises form an integral part of most strength training programs.
Dumbbell shoulder push pdf in general dumbbell aspect laterals pdf medial heads of the deltoids again workouts. In sports such as baseball, tennis, and golf, the athlete must transfer ground forces through the middle of the body to the upper extremities. The table is arranged by muscle group horizontally. Growing stronger strength training for older adults. Softly touch the dumbbell onto the ground before proceeding for another rep. Keeping back flat and core engaged, extend right arm up overhead, palm facing away. This exercise will work your quads, hips, hamstrings and glutes. Breathe out when lifting the dumbbells and breathe in. Bosu total body workout kimberlee kabbes, acsm cpt derived from. Make sure you watch the video before you do the workout below to learn the proper technique for each back exercise. Stand with your feet staggered and resistance band securely under your back foot.
Pick up the dumbbell with your right hand using an overhand grip. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 2 forearms 1 back 1 biceps 1 chest 1 shoulders 1 triceps. Lower back, upper back, triceps, legs and buttocks then it should be heavy deadlifts. Several exercises can be performed using dumbbells to work the obliques. Press dumbbells back to starting position and repeat. This exercise routine focuses on developing the muscular strength of men or womens shoulders and back. The best printable dumbbell exercises pdf obriens website. Time each station interval for 30 seconds to 2 minutes. Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause. As you lie back on the bench, kick each dumbbell up into position, one at a time. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms. Position the dumbbells to the sides of your chest, with your arms bent at a 90degree angle. They are well suited for both the beginner who is just looking to tone muscles as well as the more serious bodybuilder. Dumbbell complexes that target large muscle groups can stimulate more muscle fibers and speed up fat loss, he says.
View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. Whether youre working out with dumbbells by choice or for lack of a barbell, youll be glad to hear that dumbbells can actually provide an. Rest only briefly about a minute or so between circuits. There are dumbbell exercises for your arms, back, chest, legs, shoulders, and abs. Squat body weight stand with dumbbell in one hand dumbbell positioned by side, other hand on hip lower the dumbbell by bending to. Dumbbell conditioning for rotational strength and health michael rutherford of 2 as you look everywhere in the sporting world you see athletes performing sports with a rotational component. Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position. Home workout routine best back dumbbell exercises youtube. The strength training prescription featured here the motivational tips, safety precautions, and specific exerciseswas developed at the nutrition, exercise.
Find the best dumbbell exercises for you by looking through our list of dumbbell. Easy lifting mark verstegen has made exos the cutting edge human performance company that helps people reach higher and achieve more. Dumbbell conditioning for rotational strength and health. Low back exercises concentrate on strengthening with the abdominal muscles, to be able to give stabilization of the spine. All of these exercises are in dumbbell stack 52 exercise cards available in our store or on. The dumbbell deadlift is one of the most efficient dumbbell back exercises that you can do. Holding a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee. The best dumbbell exercises for your back fit bottomed girls. Dumbbell bench press exercise guide and video weight.
Dumbbell shoulder press pdf overall dumbbell side laterals pdf medial heads of the deltoids back exercises. Heres a list of the best dumbbell exercises for back definition bentover rows dumbbell dead lifts lat pull overs seated rear flies shrugs with shoulder retraction renegade rows scroll down for video and. Maybe back day just doesnt have the same ring to it as leg day or butt day but seriously, it really seems like our back muscles get no love. Deadlifts is the best exercise for posterior chain muscle strengthening. If you need help putting your program together including your diet or schedule, simply go to this page here and ill provide some free advice. At 2 sets per exercise the routine lasts 45 minutes if you rest 1. The reason, is that the dumbbell deadlift not only exercises the back but also most of the major muscle groups. They are often used in conjunction with resistance machines, barbells or. The bench plank dumbbell row is an intermediate upper body exercise.
Keeping your lower back in its natural arch, bend hips back, your. Workout routine dumbbells beginners printed on apr 28 2011. If youre looking to tone your back, all you need is a set of dumbbells. Inspiring dumbbell exercises chart printable pdf printable images. This stablity ball exercise works the upper back and mid back while also improving balance, coordination and core strength through the use of the stability ball. Its the king of all exercises, a power exercise designed to build overall physique which uses more muscles than any other exercise. This full body workout routine consists of 3 training days per week.
Add these dumbbell back exercises to your upperbody workout for a stronger back. When you start, you should perform one overall exercise for each muscle group. Want the best home workout with only one pair of dumbbells. Here are the best dumbbell exercises for your back and a great back workout that puts them all together. Workout routine dumbbells beginners printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. Periodic table of dumbbell exercises strength stack 52. Stand with your feet hipwidth apart, arms bent, holding a dumbbell above each shoulder. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps.
Slowly lower the weight back down to the starting position in a controlled manner. Barbell training a sample program from getting no equipment workout collections aidan s workout log bodybuilding com back and biceps 5x5 3 six back and bicep workouts. And if you do it right, focusing on keeping your hips and shoulders square to the ground. Dumbbell curl incline curls triceps kickbacks triceps extensions wrist curls lower body squats lunges leg extensions stiff legged deadlifts leg curls calf raises sit ups ab laterals leg raises notes. Most of the exercises can be done by using a chair but there are a few that require a flat to incline bench. Your again is made up of lots of muscle mass classes, such as the trapezius, rhomboids, latissimus dorsi, and erector spinae. Dumbbells are a great way to strengthen and tone your back. Stand with feet set wider than shoulderwidth and hold a dumbbell with both hands in front of your chest. Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. By size handphone tablet desktop original size back to printable resistance band exercise chart travel friendly 15 minute mini resistance band hiit workout exercise chart resistance band exercise chart pdf free printable resistance band exercise workout poster with 40 exercises in one spot. You can work your back with two dumbbells on their own or incorporate a bench to add versatility to your routine. It is a balance trainer that was introduced to a select number of professional and olympic training teams in the fall of 1999. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups.
Here you may need to change the weight from exercise to exercise. Also a first workout routine that works the entire body in about 45 minutes. Dumbbell back exercises for the upper and lower lats and the lower back. Click the illustration for a printable adobe pdf file. If you like these, we have over 500 more exercise videos. Over 20 dumbbell exercises complete with animated diagrams. About the bosu bosu is an acronym that stands for both sides utilized. The routine uses basic equipment and dumbbells so you dont need any special machines or other gym equipment. This routine is full of exercises which will help you build your muscle shield.
List of dumbbell exercises by muscle group dumbbell. These 10 dumbbell moves will build major back muscle and. Athome or in the gym, this effective dumbbell back workout will improve your back definition. Your elbows should not be pointing straight out to the sides.
Dumbbell exercises are generally performed with a dumbbell in each hand. The 30minute dumbbell workout to build your back muscle. The barbell, king of the weight room part i the power of the barbell. In todays video peter carvell will show you hoe to combine 4 powerful dumbbell exercises to create a super effective fat loss workout for home. Bending at the knees, push your hips back and squat down, as if sitting in a chair. Workout for beginning and intermediate weight lifters pdf. The 30 best back exercises of all time mens journal. Dumbbell routines and exercises that really work 3. Workout routine dumbbells full body printed on apr 28 2011.
Workout routine dumbbells upper body printed on apr 28. Heres a quick, simple primer for working out with dumbbells for beginners. Hold the band over your back with both arms bent at the elbow and parallel to the ground. Back workout with dumbbells dumbbell exercises are very effective exercises and form an integral part of strength training.
There are several types, but you may want to consider an adjustable bench. Grasp two dumbbells and hold them with feet set hipwidth apart. Dumbbell routines and exercises dumbbell exercises and. If playback doesnt begin shortly, try restarting your device. Adjustable dumbbells are less expensive and take up less space making them ideal for a home gym.
Printable dumbbell exercises pdf scroll down for written instructions for each exercise. Dumbbell back workout best dumbbell exercises for your. Mike will be doing 4 exercises in this monstrous back workout. These two muscles act to flex, laterally flex, and rotate the spine. Keeping your chest lifted, squat as low as you can.
Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Students perform the exercise on the card and then rotate to the next station. Youll find setweight dumbbells and adjustable dumbbells that have small collars that clip on, or screw on the ends of the dumbbells to hold on the weight plates. Back workout with dumbbells are very popular with the athletes and also with exercise enthusiasts. Oct 8, 2008 if you want to burn a lot of calories, then you need to do a lot of resistance training exercises for the back of your body, not. Six of the best exercises to sculpt and tone your back all with just a pair of dumbbells. There are also compound full body movement exercises and cardio exercises you can do with dumbbells. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. This 30minute dumbbell workout to build your back is designed as a circuit workout. Here you can find exercises and workouts for your bodybuilding training. Full body workout blog at home pdf printable dumbbell exercises pdf template business psd excel the best printable dumbbell exercises pdf obrien s website full body dumbbell workout pdf view. In the great dumbbell handbook the exercises focus on the shoulders, rotator cuff, chest, back, biceps, triceps, forearms, legs and core stomach. Perform this routine 3 times per week for best results.
The obliques are a muscle group comprising two muscles. Here are some other workouts you may be interested in. Strength training requires little time and minimal equipment. See 7 best images of dumbbell exercises chart printable pdf. The deadlift dumbbell row is a full body strength exercise that targets the back, glutes and hamstrings. Motion raise the dumbbell back by straightening your arm and allow it to. And its safe, even for people with health problems. Do not allow the dumbbells to push your back leg into a lower bent knee. Well do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. Back exercises using dumbbells page 2 train online. You should feel your hamstrings working throughout. Dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12 two arm seated dumbbell extension 3 6 12 sit up 3 10 25 wednesday exercise sets reps full body dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug.
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