Most Effective Dumbbell Exercises for Men

Video: Most Effective Dumbbell Exercises for Men

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Men today dream of pumped up muscles, broad shoulders, massive breasts, large biceps and triceps, and a relief press. However, due to the constant busyness, there is not enough time to go to the gym.

Is it possible to achieve all of the above at home? Quite. It is enough to strictly follow the training plan, which is based on exercises with dumbbells specially designed for men.

Important digression

The proposed plan is designed for 4 weeks of classes of 4 workouts every 7 days. Each lesson works out a different part of the body. This combination helps to build muscle mass in the shortest possible time. In addition, while one muscle group is being developed, another is being restored. This is indispensable for those who want to keep the intensity at a high level, lift a lot of weight without disrupting the training technique.

Each workout contains 6 dumbbell exercises at home for men. They are divided into three supersets, which are designated in this way - 1A and 1B, 2A and 2B, 3A and 3B. In one superset, two exercises are performed one after the other. Rest is assumed only after the end of all repetitions.

At the very beginning of the workout, that is, the first week, four sets of 10 repetitions are done. Then the load increases - 4 sets of 12 repetitions in the second week; 5 sets of 10 and 12 reps for 3 and 4 weeks, respectively. In addition, the pace of the workout has changed in the last two weeks.

Workout 1: Back and Chest (1 week)

1A Back Press

In this dumbbell exercise, the range of motion is less when compared to the classic bench press. Therefore, for men who are aimed at obtaining high results, they should focus on high-quality contraction of the pectoral muscles. This can be achieved at home with 4 sets of 10 reps each.

You should lie down on the floor. Dumbbells are held over the chest with straight arms. The weight is lowered to the chest, then lifted so that the arms return to their original position.

The peculiarity of the exercise is that the body is in a stable position, so you can work with heavy dumbbells.

1B Bent over row with hammer grip

The starting position is standing. The legs are slightly bent at the knees (the initial stage of sitting on the chair), the body is tilted forward at an angle of approximately 50 °. The dumbbells are held in straightened arms so that the palms are facing each other. Bring the weight to your chest and lower it.

During the exercise, the large muscles of the upper back are involved. However, the load is also carried out on its lower part - it supports the body in an inclined position.

2A Dumbbell Dips

Take dumbbells, take an emphasis lying down, leaning on the projectile. Hands should be shoulder width apart. The body is tense and stretched in a straight line. Bend your elbows, lower the body and vigorously return to the starting position. Do 4 sets of 10 reps.

Home exercise with dumbbells for men helps build muscle mass in the chest. A special effect can be achieved if the instability element is included.

2B Breeding the projectile to the sides in an inclination

Lightweight dumbbells will be required. The body is slightly inclined forward, while the back should not be rounded. Bending your arms at the elbows, raise the projectile to shoulder height, then return to its original position.

This home dumbbell exercise for men is extremely effective for the upper back as well as the back deltas. And for men, having a pumped-up back is a dream.

At home, it is recommended to start with a light weight - this will help you master the technique and reduce the risk of injury.

3A - Push-ups with wide arms

The starting position is the same for exercise 2A. The difference is that the arms should be as wide apart as possible. Bending them at the elbows, lower the body down and return to the starting position with an energetic movement.

Due to the wide position of the arms, the participation of the shoulders and triceps in the exercise decreases. The main load falls on the pectoral muscles.

3B - Row of the projectile in the lying position

Take dumbbells and take an emphasis lying. Hands are shoulder-width apart, the body is tense and stretched out in a horizontal line. Pull one dumbbell vertically to the chest, return to the starting position. Repeat with the other hand.

In one exercise, one side of the upper back zone is worked out. At the same time, the entire body and shoulder joints are involved, which helps to maintain a stable body position.

Workout 2: Hands

1A Biceps Curl

Stand straight with dumbbells held at your sides. Raise the projectile to the shoulders, contracting the biceps in their upper phase. In this case, the elbows should not be parted to the sides. The body and dumbbells do not swing.

A classic exercise that helps you build big biceps quickly enough.

1B Extension of the arms from behind the head

Stand up straight. The projectile is placed in the arm raised above the head. Bend the limb at the elbow, lower the dumbbell behind the head and return to its original position. Do 10 reps for one arm and then for the other.

Working with one limb allows you to concentrate on the triceps. The trunk is held in an upright position by the tense muscles of the trunk.

2A Lifting the projectile with the hammer grip

The starting position is vertical. The dumbbells are held at the sides. Keeping your elbows from spreading to the sides, raise the projectile to your shoulders. The biceps in the upper phase should be tense.

During the exercise, different parts of the biceps are loaded. It also uses the forearm at the same time.

2B Extension of the arms back in a slope

Take a shell, bend your elbows. The body is tilted slightly forward, while the back should remain perfectly flat. The limb is straightened and laid back, then returned to its original position. Do 10 repetitions and move to the second hand.

In order for this exercise with dumbbells to train the triceps as much as possible (which, of course, is important for men), the target muscles should be kept in a state of tension while the arm is straightened. Accurately following the instructions, you can easily get a beautiful relief of the upper limbs at home.

3A Squat Curl

The person performing the exercise squats while tilting the upper body. Elbows - on the hips (from the inside, rest on them).

Raise the projectile, straining the biceps, slowly return to the starting position.

3B Narrow Arms Push-ups

Take a lying position with an emphasis on closely spaced dumbbells (they should be in contact). The body forms a straight line. Bend your elbows and lower the body, vigorously return to the starting position. Due to the fact that the arms are set as narrowly as possible, not the groups of the pectoral and shoulder muscles are involved in the exercise, but the triceps.

Workout 3: Legs and Abs (1 week)

1A Squats

The starting position is vertical. Dumbbells in both hands. Tighten your core muscles and sit down as deep as possible. Then, pushing off the floor with your heels, take the starting position.

A classic exercise designed to build strong, well-contoured legs. During the execution process, several muscle groups are activated, which helps to actively burn fat in the abdominal area.

1V "Lumberjack"

Stand straight with a dumbbell in both hands over the shoulder. Sit down, lower the projectile obliquely across the body. Return to starting position. Do 10 sets and repeat for the other side.

2A Lunge

The position of the body is vertical, arms with dumbbells are extended along the body. Tighten the body and take a step forward, forming an angle of 90 °. Return to starting position. Do 10 reps and exercise for the other leg.

Unlike squats, lunges allow you to work your muscles with more emphasis.

2B Rotation of the projectile overhead

The starting position is vertical. The dumbbell is raised above the head. Make a circular motion clockwise. The number of repetitions is 10. Do the exercise counterclockwise.

During the exercise, the abdominal muscles are worked out as they are under tension to hold the core. At the same time, the shoulder joints are strengthened.

3A Goblet Squat

Take an upright position. The dumbbell is held with straightened arms below. Keeping your back straight, sit down to the point where the projectile touches the floor. Return to starting position.

Exercise not only pumps muscles, but also forces the muscle apparatus to maintain a high pulse, burning fat.

3B Twisting

Lie on the floor, the dumbbell is held on the chest. Straining your abdominal muscles, raise your torso. Return to starting position. The dumbbell keeps the torso from lifting solely due to the inertia of the movement.

Workout 4: Shoulders (1 week)

1A Overhead Press

The position of the body is horizontal, the dumbbells are at shoulder height. Raise the projectile over your head so that your arms are fully extended. Return to starting position.

Helps create broad shoulders. But provided that the dumbbells are completely lowered to their original position.

1B Breeding the projectile to the sides

The position is standing. Hands with dumbbells are lowered along the body. Lean forward slightly, raise the projectile to the sides. Return to starting position.

Ideal exercise for medium deltas. If they are carefully crafted, the man will have a V-shaped torso.

2A Arnold Press

Stand up straight (you can sit). Dumbbells are held with bent arms at shoulder level. The inner sides of the palms are turned outward. Straighten the limbs by turning the wrists. Return to starting position.

2B Chin Draw

Take an upright body position. Dumbbells are held in front of the body with arms extended. Pull straight limbs up until the palms reach the chin. Give up. The initial weight should be minimal.