Dumbbell Workouts
The 6 Essential Exercises



Dumbbell workouts that tone muscle and burn fat, giving you that sexy physique. Discover the top 6 essential exercises in these dumbbell workouts.

These six moves work the different parts your body in each plane of motion. This basically means that you're strengthening your muscles in a balanced and highly effective way.

Each of your weight training workouts should include a variation of these six moves. This will ensure that you strengthen all areas of your body i.e. chest, arms, back, core, butt and legs.

Doing these exercises with dumbbells is great because not only do they work the larger muscles, but also the smaller stabilising muscles. This means that you get a true whole body workout.



Dumbbell Workouts - Reps and Sets

It doesn't matter whether you're male or female, you can use these dumbbell workouts to achieve your specific muscle strengthening goals.

If you're a woman, don't be afraid to progress to using heavier weights. As you build your strength, you will need to progress and keep working your muscles to achieve that sleek and sexy look.

Don't worry about "bulking up", it takes a unique combination of nutrition and extremely heavy weights for women to bulk up, which is in fact very hard to achieve.

If you're a man, your goals are likely to be to bulk up somewhat. The best way to do this is to start off with higher reps (e.g. 3 sets of 10-15 reps) and look to steadily increase the dumbbell weight whilst reducing reps (e.g. 5 sets of 5 reps).

The two best ways to do these dumbbell workouts are:

  1. Doing all the sets and reps for each exercise (with short rests between each set), then moving on to the next exercise. Start by doing this if you haven't used dumbbells before and are new to weight training.
  2. Doing supersets, which is where you pair up 2 exercises. For example, you do exercise 1A followed immediately by 1B, then take a short rest. Repeat this for 1 or 2 more sets, then move on to the next superset (2A and 2B, then 3A and 3B etc). Ideally it's best to have 3 or 4 supersets per workout.



Dumbbell Workouts - Exercises

Here are the 6 essential moves, with exercise examples for your dumbbell workouts. Include at least one of each move in most of your strength workouts.

PULLING
Exercise Example: Dumbbell Pullover

  • Lie across a bench (so that only your upper back, shoulders and neck are resting on the bench).
  • Keep your back neutral, head still and both feet flat on the floor (knees bent at 90 degrees).
  • Hold the dumbbell over your chest with both hands. Keep your elbows slightly bent.
  • Slowly lower the dumbbell back and behind your head. Feel the stretch further by lowering your hips a little at the bottom of the lift.
  • Then slowly lift the dumbbell back up above your chest.
Dumbbell PulloversDumbbell Pullovers
Click here for dumbbell pullover variations and VIDEOS




PUSHING
Exercise Example: Dumbbell Flat Press
  • Lie on a bench, your arms up over your chest holding both dumbbells with palms facing forward.
  • Keep your feet flat on the floor and your back in neutral (no more than a slight arch).
  • Lower the dumbbells by bending your elbows out to the sides. Keep going until your elbows are just below your shoulders.
  • Then press the dumbbells back up, bringing them close together at the top (without touching), and angled slightly inwards. Keep a slight bend in your elbows, don't allow them to "lock".
Bench PressBench Press
Click here for dumbbell bench press variations and VIDEOS




ROWING
Exercise Example: Dumbbell Row
  • Place the dumbbell to the right of the bench.
  • Place your left knee on the bench, keep your right foot on the floor beside the bench with knee slightly bent.
  • Bend forward from your hips, keeping your back straight and parallel to the floor. Rest your left hand at the top of the bench.
  • Pick the dumbbell up in your right hand, palm facing in.
  • Row the dumbbell up by bending at your elbow. Keep going until your elbow is level with (or just beyond) your back.
  • Then slowly lower it down.
  • Complete all reps on one side then repeat on the opposite side.
Dumbbell RowDumbbell Row
Click here for dumbbell row variations and VIDEOS




DEADLIFT
Exercise Example: Deadlift
  • Stand directly behind the dumbbells with your feet shoulder width apart.
  • Squat down by pushing your butt back, bending the knees and keeping your back straight.
  • Grip the dumbbells (overhand) with elbows outside knees.
  • Use your legs, butt, upper back and arms to burst up to standing.
  • Pause for a second then return back down, making sure your back remains flat.
Dumbbell DeadliftDumbbell Deadlift
Click here for dumbbell deadlift VIDEO




PRESS
Exercise Example: Clean and Press
  • Stand directly behind the dumbbells with your feet shoulder width apart.
  • Squat down by pushing your butt back, bending the knees and keep your back straight.
  • Grip the dumbbells (overhand), steady yourself and use your legs, butt, upper back and arms to burst up to standing.
  • Flip your wrists back so that the dumbbells rest above your chest.
  • Keep a slight bend in your knees, then press the dumbbells up above your head.
  • Pause for 1 second then bring the dumbbells back down to your chest, then to the floor by squatting again.
Dumbbell Clean and PressDumbbell Clean and PressDumbbell Clean and Press
Click here for dumbbell clean and press VIDEO




SQUAT
Exercise Example: Dumbbell Squats
  • Stand with your feet shoulder width apart, toes facing straight ahead.
  • Hold a dumbbell with both hands up by your chest.
  • Keep your back neutral (not overly arched or slouched), chest up and head facing forward throughout.
  • Bend your knees and go down into the squat by using your glutes to stick your butt backwards (like you're about to sit down).
  • Keep going until your knees are almost at 90 degrees. Keep your knees pointed in the same direction as your feet, but don't let them bend beyond your toes.
  • Focus on your thighs and butt as you come back up.
  • Go into the next rep without locking your knees. Complete your reps and sets with slow, steady movements.
Dumbbell SquatDumbbell Squat
Click here for dumbbell squat variations and VIDEOS




Taking The Next Step With Your Dumbbell Workouts

This is a great intro to dumbbell workouts and free-weight training. But if you're looking for more dumbbell workouts like this, that put everything together in one place in a simple step-by-step formula, then I recommend you check out the Workout Pass - Click HERE.

No matter what fitness level you're at, you can achieve the body you want, and strength training (especially dumbbell workouts) is a big part of that. I only ever support drug-free and bogus-supplement-free training.

The workouts I do are short, fast, high intensity routines. This is the best way to build muscle and burn fat in the fastest possible time. Click below to see exactly what these dumbbell workouts can do for you:

=> Click HERE to Train Less and Gain More <=

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