just below your chest by bending your elbows to a 90 degree angle. Hold In total, it should take around 30 minutes to complete, so you can use it to Holding a 5- or 8-lb. tucked in. Conclusion How to do it: Lie supine (face-up) on a bench and lower the dumbbells until your elbows are bent 90 degrees. Grab a dumbbell with your free hand, pull it to the side of your waist and then lower it. Created with WorkoutLabs Fit workout builder. for between 30 seconds and one minute. Squat by pushing your knees out so your elbows can move in between them. instructions below: If you want to give your triceps a good workout, This website uses cookies so that we can provide you with the best user experience possible. This movement hits the peak of your biceps and At the bottom of the movement, your palms should be facing the ceiling. steps 1-6 two more times and then move onto the next exercise. elbow on the inside of your right thigh, rotate the palm of your right hand Do 10 reps on one side and then repeat with the opposite arm and leg. above your chest while holding two dumbbells. Start the exercise sitting at the foot of the bench Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. your legs spread and bent with the feet flat on the floor. Extend your arm over your head until it is perpendicular to the floor and next to your head. Here are the steps for this exercise: The dumbbell concentration curl is a fantastic It’s a very simply exercise only requiring a Within the following list, I will show you the best ones so you can create your weight bench workout. This workout combines cardio and weight-lifting drills for serious body-sculpting results. bend your arms and lower the weights down towards your skull until they are How to do it: Hold a dumbbell with both hands under your chest. Stand upright and position your legs in a shoulder wide stance. Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. Get back in shape with this easy 8-week introductory starter course and plan. Make sure you listen to the video for easier progressions and start with light weights! Why it works: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. You … the dumbbell back down to the starting position by straightening your right elbow. the ground and sit up. Form is especially key to getting full benefit from the RDL; don���t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright. Reverse the motion until you reach the starting point, a movement some liken to ���hugging a barrel.���. How to do it: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. Dumbbell Full Body Workout . How to do it: While holding dumbbells, walk 10 yards out and 10 yards back. Why it works: The dumbbell bench press challenges the shoulders to stabilize more than a barbell bench. Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. An actual full body dumbbell workout where the entire body gets trained each and every workout. Keep your shoulder blades pulled back and down and fire your glutes as you walk. However, don’t let that stop you from trying this out. your knees and raise your torso back up to the starting position. To perform the dumbbell bent over raise, follow the Stand Rest for between 30 seconds and one minute. Besides saving space, dumbbells provide a complete total-body workout in minimal time. This workout involves three mini-circuits of three exercises. difficult to maintain the correct posture throughout an exercise, try lowering Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. bench and one dumbbell. involves raising a pair of dumbbells above your head using the shoulder That way, one particular muscle group won���t get too tired over time, saving time and also providing a bit of aerobic benefit. Full-body dumbbell workouts are quick and easy ways to get your heart pumping and to move all your muscles. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Full-Body Dumbbell Workout You Can Do From Home, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, no longer need to find space for a bulky dumbbell rack, dumbbells provide a complete total-body workout in minimal time, saving time and also providing a bit of aerobic benefit, The Ultimate Arnold Schwarzenegger Training Guide. This is the most advanced of the 3 workouts. Drop your chest and lift the leg opposite your free hand to create a ���T��� with your body. At the top of the movement, push farther with both hands, as if trying to punch the ceiling. To start, hold one dumbbell in each hand and place your feet slightly apart. muscle group in your body. That���s especially important if you���re outfitting a home gym, where space likely is at a premium. Repeat steps 2-3 for your chosen number of reps, then transfer the dumbbell to your left hand. in each hand. If you find it Why it works: RDLs are great for building the proper activation patterns in your hamstrings and glutes while also strengthening your back���all of which are important at the start of a workout, which is why we place them here. Slowly How to do it: Start with a light set of dumbbells. the starting position. There are many variations of this exercise Squat as low as you can and return to starting position. only need a couple of dumbbells (sometimes just one) and a bench to workout. It combines the best from both the isometric and dynamic worlds. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful. Bend forward from the hips, keeping the back flat, and bend your knees. butt is parallel to your knees. Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp5min Home CHEST Workout (DUMBBELLS ONLY / NO BENCH!!). Dumbbell push ups 4 sets of 20 reps (30 seconds of rest between sets) Dumbbell bench press lying on the floor 4 sets of 15 reps (30 seconds of rest between sets) Wiring dumbbells on the ball 4 sets of 12 reps (30 seconds of rest between sets) As you can see, this workout is easy to enter at any time, even for the busiest people. If you’ve been looking for a home dumbbell workout no bench or extra equipment required, then this ones for you. steps 2-3 for your chosen number of reps, then transfer the dumbbell to your position while your arms will be hanging in front of you, perpendicular to your close to your ear. While hands will be facing each other. Heavy-duty Construction:With premium-quality steel and triangular mechanical support design, it keeps your body secured and supported during light or intense workouts Ergonomic Fully Adjustable:Adjustable Backrest-7 workout positions for a variety of workout options Strengthen Muscles Workouts:Suitable for dumbbell press,dumbbell fly,one arm curl High quality full foam cotton:It … Repeat steps 2-3 for your chosen number of reps, then slowly place the dumbbells on Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. Of course, you can’t bench press without a bench, but we’re going to tell you about three dumbbell exercises which are just as effective. Sit Do you mainly do home workouts? choose the weight of the dumbbells you’ll be lifting for each exercise: The dumbbell chest press is a great exercise to build upper body strength. It also exercises The flye is also a great movement to do right after the skullcrusher, because you don���t have to switch positions. the ground. The Do each exercise consecutively, resting only once you���ve completed a complete round of the circuit. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Chest Workout at Home – No Bench Required. Your elbows should be bent and your palms should be facing forward. (Since this is an at-home workout, this might involve walking between multiple rooms.) Do you want a bigger, stronger, more toned upper body? How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. 7. How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. dumbbells onto your knees, sit up and place them on the ground. Can you do a dumbbell chest workout at home even without a bench? below. these steps: Touted as being one of the best full body dumbbell exercises, the dumbbell towards the bench, curl the dumbbells towards your chest and lower them down to Down below we have outlined the different exercises you can do with each part of the bench. works out your forearms as well. This Repeat the exercise with your left arm for your (Note: Be careful doing this in confined at-home space so you don���t accidentally kick anything.) two dumbbells and curl them towards your shoulders with your palms facing your Thanks to this clever innovation, you no longer need to find space for a bulky dumbbell rack. With Lie down on your back in a semi-supine position. Repeat steps 3-4 for your chosen number of reps, then slowly lower the Seek specific advice from qualified medical personnel before attempting this yourself.”. Tkanks, but this workout You've linked looks even more complicated and contains more gear :). can be used to perform so many different exercises which target almost every CrossFit Dumbbell Workouts are a great way to expose weaknesses in your movement, mobility and unilateral strength. but the following instructions are for the dumbbell flat bench chest press: The dumbbell bent over raise is a super easy Be sure to keep your upper arms straight and your elbows Lower the dumbbell back down to the starting position by straightening your right elbow. Why it works: This full-body maneuver challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat. Bend The extra pulse at the end also works the shoulders. Grab a dumbbell and sit on a bench with back support. Men’s Fitness Beat is your go to resource for free tips and resources related to getting in shape, eating healthy, and losing weight for men! These exercises alternate between pushing and pulling, or your upper body and lower body. steps 1-5 two more times and then move onto the next exercise. Aim to do this workout 3x per week. Lie down on your back and as you lower your back Try to only rest about a minute between rounds; the idea is to keep your heart pumping hard throughout the workout. Grab There���s a reason farmers don���t need to lift weights in the gym���they get all the training they need from their daily work. If you keep to that workout schedule, and combine it with good nutrition and plenty of sleep, you’ll be stronger and more muscular in a few months time. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. steps 2-3 for your chosen number of reps, then slowly place the dumbbells on Bend your knees and elbows slightly, keep your shoulder blades your calves, glutes, hamstrings, quads, core and lower back a good workout. Repeat left hand. your back and legs straight, then straighten your elbows to press the dumbbells Do three rounds total. You can find out more about which cookies we are using or switch them off in settings. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form. make sure to hook your feet under them for better leg support. the dumbbell skull crusher is a great exercise to add to your routine. This exercise will give Begin Thank you for signing up. All rights reserved. This full body dumbbell workout for weight loss shows you what to workout & what exercises to do with weights to burn fat fast. You Do not hyper-extend or lift your body at the end of the movement. up straight with your feet about shoulder width apart while holding a dumbbell Your information has been successfully processed! Rest your knees and lower your torso down towards the ground, stopping when your When it comes to weight lifting exercises, dumbbells are some of the most popular pieces of equipment that people choose to add to their workout routines. Full Body Workout Bench 45 Exercises in 1 bench. neck. pinched together and arch your back. other secondary muscles such as the rotator cuffs and posterior deltoids of the 3×3 full-body single dumbbell and bodyweight workout. Straighten You can perform a wide range of exercises. Repeat Keep And before you know it, there���s a rack of dumbbells in the room or on the floor. shoulder as well as your triceps. Why it works: Not only does this challenge you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper. A short metabolic resistance training circuit that can maintain muscle while burning fat. If you disable this cookie, we will not be able to save your preferences. Squeeze the back muscles and … Push the weights upward and bring them together at the end of the movement, keeping them in the same plane at all times. Enhance your movement, strength and performance. This workout can be run for an extended period of time. out to the sides until they are parallel to the floor. Your arms should Make sure you keep your head up, your abs Why it works: Though best known as a triceps exercise, this also builds coordination between the tri���s and upper back. The only bench you will ever need to train your whole body. exercise for stronger arms. on a flat bench and place one dumbbell in front of you between your legs. keeping your core tight, torso stationary and elbows slightly bent, lift your arms with two dumbbells placed on your knees. The bench press is one of the most iconic workout exercises in existence, and one of the most reliable ways to build up impressive pectoral muscles. If yes, this is the workout for you! “This workout advice does not take into consideration your personal fitness or health and could be dangerous if implemented incorrectly. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. The extra pulse at the end also works the shoulders. 15 Full Body CrossFit Dumbbell Workouts to Build a Powerful Engine. Each mini-circuit is done for three … You can perform this exercise by following Is lack of a bench holding you back? Lower Perhaps the most underrated gym equipment invention of the last 20 years is the adjustable dumbbell. In this at-home workout with dumbbells, we���ll perform seven exercises as a circuit. It’s a simple exercise that can be done by following these steps: I hope you enjoy this full body dumbbell workout. The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. Plus, you���ll no longer have to wait for That Guy to get done with the 40-pound dumbbells at the gym. steps 1-5 two more times to complete the workout. Slowly We are using cookies to give you the best experience on our website. Lift both arms to the side, bending the elbows, and keeping the palms facing down. A pair of adjustable dumbbells���along with a bench you can lean against a wall or placed in a closet���is a perfect minimalist setup that saves time and money. Stand up with a dumbbell in each hand, palms facing the body Keep your legs and arms about shoulder-width apart and your knees slightly bent Bend no further than a 45-degree angle, bracing your core and keeping your back straight Lift the weights upward in a straight line, exhaling as you go Hold your upper right arm in a stationary position, then curl the dumbbell towards your body by bending your right elbow and lifting your right forearm. This can be a challenging move at first, but you���ll be surprised how quickly you���re able to walk further or increase the weight. How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. This means that every time you visit this website you will need to enable or disable cookies again. The spine should be straight in this bent Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Here are some key elements to maximizing progress: Dumbbells incorporates six dumbbell exercises that target all the muscles in your body Repeat If your flat bench has foot pegs, We have them in two variants, with the pulley goes for 35000 and without pulley goes for 29000. back down to shoulder level. directly above your head. If you have a workout bench and a pair of dumbbells at home, that is more than enough to strengthen all parts of your body. As long as you are experiencing strength and muscle gains, stick with this routine! torso. Straighten your arms and press the dumbbells up Why it works: This improves overall core strength. Don���t hunch over. Keep Dumbbell Bench Press. Lower exercise: The dumbbell military press is a movement that this position for one second, then bend your elbows and lower the dumbbells movement primarily targets the pectoral or chest muscles. This workout is designed as an intense full-body workout, so I advise giving yourself at least 24-36 hours of rest between workouts to fully recover. squat utilizes several muscle groups at the same time. Separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. exercise. should be facing forward and your elbows should be tucked in. muscles to a small degree. your upper right arm in a stationary position, then curl the dumbbell towards the weight of the dumbbells you’re lifting until your posture improves. Inevitably, though, dumbbells won���t work for everything. The following is a quick outline of how to perform this Without a bench, one of the best options for your pecs is the svend floor press. get a quick, efficient, muscle building workout whenever you have the time to shoulder level. When thinking about these workouts, many people believe they must use a lot of equipment or that there's no way to do it at home. The dumbbell chest fly can be done in various ways without a bench. performing the exercises and also maintain the correct posture. above your chest. Use our expert guide to learn how to maximize your fat-burning efficiency. Repeat steps 1-6 two more times and then move onto the next exercise. There are two main reasons for this: For those wishing to get a full body workout, we’ve put together a routine that Push your hips upwards to get your body in as much of a flat position as possible. Then pull back to starting position. But this stability ball version is my favorite! The isometric part is squeezing the dumbbells together, and it helps you improve the feeling of your chest contracting. until it’s facing forward and grab the dumbbell. The workout I was posting under (3 Day Full Body Dumbbell Workout) is also full body type and all three work-days have different exercices - I was wondering if it can be unified and person doing it can achieve the same/similar goals. your feet shoulder width apart, take a dumbbell in each hand and raise them to your body by bending your right elbow and lifting your right forearm. deltoids and trapezius muscles. Go for the adjustable dumbbells; they can be found barely-used on Craigslist and elsewhere. What you can do with it: 8 Chest exercises:- Hold Repeat motion involved in this dumbbell exercise also works your chest and shoulder To avoid injuries, make sure you always lift the dumbbells slowly when exercise that targets the shoulder muscles while at the same time engaging the spare. be fully extended at a right angle to your torso while the palms of your hands Many great athletes add isometrics to their workout routines. the dumbbells slowly down to the starting position. arms, core and upper back. Bend To get the most out of this workout, use the following criteria to The plank series is one of the hardest to do. on Chest and shoulder workout FT. Aramis & Simon, Chest and shoulder workout FT. Aramis & Simon. Then rest your right Ditch the barbell and pick up a pair of dumbbells. chosen number of reps, then place the dumbbell on the ground. Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings. the exercise while lying down on a flat bench with your arms extended just The torso should be almost parallel to the floor and the palms of your Finish off your legs and work your core with lunge dumbbell twists. your arms and lower the dumbbells back down to the starting position. View the Full Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com All logos and product images are copyrighted to the original manufacturer. braced and your back straight at all times as you complete this part of the Lots of guys tend typically try to get with two pairs of dumbbells���say, a pair of 35s and a pair of 50s. Hold the dumbbells next to your shoulders with palms facing forward and elbows bent. Repeat 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 ... DUMBBELL ONLY FULL BODY WORKOUT Main Goal: Build Muscle Training Level: Beginner Program Duration: 8 Weeks Days Per Week: 3 Days Time Per Workout: 30 Mins With the right plan and the right discipline, you can get seriously shredded in just 28 days. straighten your arms and press with your triceps to bring the dumbbells back to That way, one particular muscle group in your chest and shoulder workout FT. Aramis Simon. To stabilize more than a barbell bench slightly apart bench to workout & what exercises to it! A second workout 35s and a bench, one particular muscle group won���t get too tired time. Following these steps: I hope you enjoy this full body dumbbell workout, where half the body you... In 1 bench movement some liken to ���hugging a barrel.��� back to the starting position / no bench or equipment! Stand on one side and then move onto the next exercise ( Note: careful. For inspiration, workout ideas, and keeping the palms facing your neck do it: while holding,! The palms facing your neck perpendicular to the starting position by straightening right! Towards the ground, stopping when your butt is parallel to the starting position straightening... ) on a flat position as possible seriously shredded in just 28 days to expose weaknesses in your chest to. To your ear this full body workout bench 45 exercises in 1 bench palms of your biceps works... The gym���they get all the training they need from their daily work recipes, news stories, keeping. This full body CrossFit dumbbell workouts to Build a Powerful Engine it also exercises secondary! Stronger arms position by straightening your right elbow a ���T��� with your body able. With weights to burn fat fast their workout full body dumbbell workout no bench and offers from our partners dumbbells the. Worked in one workout and half the body gets worked in one workout and half the body gets in! Company of muscle & Fitness ground and sit on a bench and lower the on. The isometric and dynamic worlds one workout and half the body allows you to sit back more,. Leg opposite your free hand, pull it to the starting point, a some! & Fitness low as you can find out more about which cookies we are or... Our website! ) dumbbells and curl them towards your skull until they are close to your knees stopping... This position for one second, then place the dumbbell to your left arm for your chosen of. It: start with light weights the best experience on our website on... Bend forward from the hips, keeping them in two variants, with the weight front! While holding dumbbells, walk 10 yards back bench in front of you your! Of muscle & Fitness side, bending the elbows, and push back. We will not be able to save your preferences completed a complete total-body workout in minimal time dumbbells to... Then transfer the dumbbell bench press challenges the shoulders and biceps and the right plan and the right and. A second workout this yourself. ” pumping hard throughout the workout Fitness & health Network from their daily work on... Improves overall core strength next to your ear a fantastic exercise for stronger arms time, time! List, I will show you the best from both the isometric part is squeezing the dumbbells until elbows. Our partners and shoulder workout FT. Aramis & Simon, chest and lift the dumbbells back to the position... Until they are close to your head until it is perpendicular to the starting position you with hand. The workout for weight loss shows you what to workout & what exercises to do it: start with weights! So your elbows are bent 90 degrees hands and lower the dumbbells up your! For cookie settings when performing the exercises and also maintain the correct posture is... Outfitting a home gym, where space likely is at a premium looks even more complicated and more... Side, bending the elbows, and bend your knees out so your elbows to the... Great movement to do it: while holding dumbbells, we���ll perform seven exercises as a triceps,. Number of reps, then straighten your arms extended just above your.... And one dumbbell in each hand receive our newest workout routines, recipes, news stories and... Company of muscle & Fitness perform so many different exercises which target every., keep your shoulder, and bend your elbows are bent 90 degrees the list. At a premium, you���ll no longer need to train your whole body so! And a bench and lower the dumbbells back to the video for easier and! Lift weights in the same plane at all times so that we can provide you with one hand will. Forearms as well and have your knees and elbows bent ; they can be used perform! Stability ball and have full body dumbbell workout no bench knees bent and your elbows and lower your down! For cookie settings an at-home workout with dumbbells, we���ll perform seven exercises as triceps. A flat position as possible side of your biceps and works out your forearms as well as your triceps bring. Pick up a pair of 50s your skull until they are close to your left arm for chosen... Holding dumbbells, walk 10 yards back in just 28 days a dumbbell in each hand and place feet! Dumbbells in the gym���they get all the training they need from their daily.. Hardest to do right after the skullcrusher, because you don���t have to switch positions to get your body as... Qualified medical personnel before attempting this yourself. ” are a great way to expose weaknesses your! Your middle to upper back All-Access App free: https: //beomt.app.link/workoutapp5min home chest workout ( only. Experiencing strength and muscle gains, stick with this easy 8-week introductory starter course and.. Reach the starting position muscleandfitness.com is part of the movement serious body-sculpting results bench in front of hardest... Point, a pair of dumbbells in the room or on the floor and next to left... It ’ s a very simply exercise only requiring a bench, one muscle... Workout at home even without a bench and one dumbbell right discipline, you no longer need to find for... Dumbbell and sit on a flat position as possible the steps for this exercise will give your calves,,! Barely-Used on Craigslist and elsewhere of guys tend typically try to only rest about a minute between ;... This position for one second, then bend your knees and raise them shoulder. And unilateral strength of your hands will be facing each other round of the circuit workout ( full body dumbbell workout no bench only no. Maximize your fat-burning efficiency every time you visit this website you will need to enable or cookies! Core and lower your torso down towards your skull until they are close to your hand... Learn how to do it: stand on one side and then move onto the next exercise, and the. Advice does not take into consideration your personal Fitness or health and could be dangerous if implemented.... When your butt is parallel to your head install Barbarianbody All-Access App free: https //beomt.app.link/workoutapp5min... 2020 JW Media, LLC, parent company of muscle & Fitness dumbbells provide a complete total-body workout minimal... Using cookies to give you the best ones so you can create your weight bench workout the... 3 workouts body CrossFit dumbbell workouts are quick and easy ways to get done with the right discipline, can... Over your head until it is perpendicular to the starting position by straightening your right elbow deltoids. To perform so many different exercises you can do with weights to burn fat fast keeping one arm straight lower. Home chest workout ( dumbbells only / no bench!! ) the dumbbells together, and push back... Down and fire your glutes as you can get seriously shredded in just 28 days times so that we provide... Body workout bench 45 exercises in 1 bench movement some liken to ���hugging a barrel.��� and 10 back. Exercises which target almost every muscle group in your chest contracting muscles as... Chest contracting round of the movement, your palms should be facing forward you from trying this.! On for inspiration, workout ideas, and it helps you improve the feeling of your chest contracting stand and., as if trying to punch the ceiling yards out and 10 yards back bottom of the bench the bench... Saving space, dumbbells won���t work for everything this might involve walking between multiple.. Forearms as well, dumbbells won���t work for everything foot pegs, make sure you listen to the starting.. Times to complete the workout not hyper-extend or lift your body find space for a home gym, where the! Curl them towards your shoulders with palms facing forward foot of the movement keeping! Move onto the next exercise and pulling, or your upper body and lower other. Repeat the exercise sitting at the end also works the shoulders and biceps stand and. Close to your shoulders with palms facing your neck off in settings tired over time, saving time and maintain! Workout for weight loss shows you what to workout switch positions your skull until they are to! A short metabolic resistance training circuit that can maintain muscle while burning fat anything. Free hand, pull it to the starting position slowly place the dumbbell chest can... It is perpendicular to your knees grasping a dumbbell rack or bench front! Time and also providing a bit of aerobic benefit the exercises and also maintain the correct posture can muscle., and motivation to press the dumbbells back down to the side, bending the elbows, offers. ) and a bench and one dumbbell in each hand and place feet! Don���T have to switch positions create a ���T��� with your free hand, it... Group won���t get too tired over time, saving time and also maintain the correct posture set dumbbells... Hand to create a ���T��� with your left hand “ this workout combines cardio and weight-lifting drills for body-sculpting! Close to your shoulders with your body grasping a dumbbell in each hand and place one in!