PERSERVERANCE :Shoulder Press
Channel: isidrito jr nagac
Date: 2023-03-11

Dumbbells are relatively inexpensive, highly portable and perfect for the home. This is great if you’ve suddenly found yourself unable to hit the gym. By picking up a few dumbbells online, you can ensure you have all the tools for the best home workout or gym session. So get the ball rolling (or bicep curling) with the best dumbbell workouts and exercises.

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Best Dumbbell Exercises For Men
What are Dumbbells?
By definition, a dumbbell is a short bar with a weight at either end. Sometimes they come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. Speaking of which, the forebears of these nifty hand weights date as far back as ancient Greece.

You can find dumbbells that weigh as little as 1 pound and as much as 375 pounds. That said, most dumbbells fall within the range of 5-25 pounds. At the nearest gym, the heaviest dumbbell usually weighs in at around 60 pounds. If you’re looking for anything heavier, you should be going to one of those special gyms because you’re a beast.


As classic free weights, dumbbells are typically used for joint-isolation exercises. You’ve seen them. You’ve probably used them. But can you use dumbbells for a full-body workout? The odds are, you’re not performing the best dumbbell exercises and workouts. So let’s find out.

Best Dumbbell Exercises For Men
Best Dumbbell Workouts and Exercises
You’re no dumbbell and that’s why you want to make the most out of your weekly fitness routine. Just remember that it’s better to start with lighter weights and work your way up than it is to start with heavier weights and work your way to the hospital. “It’s always better to use lighter weight with better form than to use the heaviest possible weights,” says personal trainer Sam Downing. With that in mind, here are some of the best dumbbell exercises for muscle building and more.

When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. If you’re just starting out workouts with dumbbells, reduce accordingly and work your way up.

Here is a list of the 14 best dumbbell workouts and exercises for men.


1. Bench Press
Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. This will ensure the muscles you are targeting remain active and engaged. Here’s how to execute a dumbbell bench press:

Lie back on a bench and hold a dumbbell in each hand
Keep each arm bent to the side of each shoulder, palms facing upward
Extend your elbows as you press the weights above your chest
Keep going until your arms are straight above your chest, but don’t touch the weights to one another
Bring the weights back down just past shoulder level — lowering with control. In any dumbbell exercise, don’t just let the weight drop down
Repeat
Reps: 8-12 per set
Sets: 3
Rest: 90-120 seconds between each set


2. Bicep Curl
One of the simplest and most common weight exercises is also one of the best. It works a host of bicep and tricep muscles. Throughout this movement, make sure you keep your back straight, core engaged and your upper body controlled. We’ve all seen guys at the gym with weights too heavy for them throwing dumbbells back with blatant disregard for their spine. This is a home dumbbell workout that is purely about isolated control. To perform a dumbbell bicep curl effectively, do the following:

3. Shoulder Press
It’s important to have strong shoulders and this popular dumbbell exercise abides. While the shoulder press focuses primarily on two portions of the deltoids, it also works a wealth of other muscles; namely your trapezius, triceps and rotator cuff muscles. These structures all have to work in conjunction with your shoulders for this exercise to be successful. Here we go:

Stand upright holding a pair of dumbbells at either side
The dumbbells should be more or less even with your shoulders, your arms should be slightly bent, and your palms should be facing toward your body
Press upward and twist your wrists as you go so that your palms are facing forward by the time you reach the top
Lift the weights directly over your shoulders until your arms are straight
Lower and repeat
Reps: 6-10 per set
Sets: 3-4
Rest: 90-120 seconds between each set