Exercises with dumbbells for drummers. The most effective dumbbell exercises for men

Exercises with dumbbells have been a hype since the Soviet years, when every self-respecting man had a cherished box with this uncomplicated sports equipment on his balcony. The main reason for the prevalence of this projectile is ease of handling. You can train with dumbbells anywhere: in the gym, at home, on the balcony or in the fresh air. In the article, we will consider the types of these sports equipment, and also talk about some basic exercises.

For men, dumbbells are a weighty steel "bread" for the body. Decided to give an additional load on the muscles and budge the fat layers? Aside a fragile figure, tears and blues. You give cheerfulness and a beautiful relief. It remains only to correctly compose a training regimen.

Cast dumbbells vs collapsible

Before purchasing dumbbells, you need to decide on the tasks that are set for them. For example, if you plan to constantly increase muscle mass, then you should take collapsible dumbbells and increase their weight over time. For fitness training, sports equipment with a fixed weight is suitable, which will allow you to maintain a given muscle tone.

Weight gain dumbbells are versatile. Using cast models, after a certain time you will be faced with the need to purchase a new, heavier pair, as the muscles will require further growth. Homemade dumbbells are inferior in convenience compared to store-bought ones: for full-fledged training, you need to cast a dozen shells or pancakes, the weight of which will also have to be increased over time.

Choosing the right dumbbells for the home

When choosing collapsible dumbbells, pay attention to the following points:

• What is the limit, maximum weight of dumbbells. Here again, the convenience of collapsible models is manifested. For example, if one fully assembled projectile pulls 20 kilograms, this will allow you not to return to the store for new pancakes for a long time.
• weight step. For inexperienced users, it is important that the weight of the dumbbells is increased gradually (no more than 1 kilogram). For example, a weight step of 5 kilograms will have a beneficial effect only on the training of professional runners and athletes. Remember the rule of scales and coins, add the load gradually.
• The dumbbell bar must be rubberized or knurled (sections that prevent slipping). It is more practical to purchase necks with a diameter of 25-30 millimeters. This size will allow you to freely buy more pancakes over time.
• Pancakes. If classes are held in an apartment, and there is no desire to break the silence due to sports training, take a closer look at rubberized pancakes. Such a device will not damage the laminate or parquet. Chrome-plated pancakes differ from others only in brilliance, but there is no practical use in them. The minimum weight of sports "coins" starts from 500 grams, and the maximum weight reaches 10 kilograms.
• Mounts. It is important that the fastening of pancakes on dumbbells is comfortable and reliable. The easiest way to handle spring clips or "lugs".

As an additional accessory for dumbbells for beginners, weightlifting gloves can be purchased.

They are needed not only so that the dumbbells do not slip out of the palm of your hand, but also to fix the wrist. Gloves will be a good anti-corn agent, protect the skin on the palms from roughness.

Age and workout at home

When choosing exercises with dumbbells, it is important to take into account not only their weight and your own physical fitness, but also age characteristics. For example, after 50 years of age, coaches and doctors remind men that due to hormonal changes, joints and ligaments lose their strength, which means that training should be a little less intense.

Young men under 50 are recommended to exercise with dumbbells at least three times a week. This mode will allow you to keep the muscles in the right tone, while arranging fasting days for the body. In the complex of strength training, all men, regardless of age, must include cardio training, which is more expedient to perform in the morning or before strength exercises. This will prepare your motor for hard work.

How to train at home correctly

Exercises with dumbbells should begin with a warm-up. This will warm up the muscles and prepare them for the load. As a basis, you can take the same school workout (head tilts, arm jerks, lunges, stretching exercises).

For a visible effect, it is important to develop an individual training schedule. It should include not only the exercises themselves, but also days of rest. Beginners are advised to take 1-2 day breaks between workouts. During this time, muscle tissue will recover, and glycogen levels (which contribute to the production of "lactic acid") will reach the optimal level for a new breakthrough. But the mistake of all beginners - work for wear - can give a boomerang effect, reducing the muscle volume gained.

If you train at home without a coach, then you will have to deal with the control of achievements or inhibitions on your own. To accurately track your progress, regularly record your weight and girth in a diary or app on your phone. Men over 50 should record their heart rate and blood pressure in a diary. All measurements must be made before the start of the exercises.

Basic complex for men - video

Before embarking on a set of relief, it is necessary to master the basic set of exercises with dumbbells, which includes a number of fundamental exercises, on the basis of which other types of power loads are built. It includes:

• Classic squats with dumbbells. Feet shoulder width apart, arms along the body. Inhale on the squat, exhale on the rise. Repeat 10-15 times for 3 sets.
• "Hammer" - an exercise for the muscles of the forearm. The starting position is the same as for squats. While inhaling, we bend the right arm, lifting the weight to the shoulder. Exhale - starting position. The same exercise is performed for the left hand. For each arm, lifts are performed at least 20 times. This exercise can be done while sitting.
• Dumbbell pull to the belt - training the large muscles of the back. For the exercise, you need to prepare a bench, a stool is also suitable. Put your right knee on the bench, grab its edge with your right hand. The left leg stands on the floor slightly bent at the knee, the left arm is lowered down, the shoulder blades are separated. As you exhale, pull the dumbbell in your belt, bring your shoulder blades together. Inhale - starting position. For each arm, 10-15 repetitions of 3 sets.
• Shrugs with dumbbells - an exercise for the upper (clavicular) trapezius muscles. Feet slightly wider than shoulder width, hands down. As you exhale, raise your shoulders up, arms straight with dumbbells down, the shoulder blades smoothly come together. Inhale - starting position. The exercise is performed 10-15 times in 3 sets.
• Breeding dumbbells - training the deltoid muscles of the chest. If there is no inclined gymnastic bench at home, a fit-ball can replace it. Lying spread your arms to the sides, hold the dumbbells with a direct grip. The arms should be bent at the elbows, and the dumbbells should be located at chest level. Raise your arms up and return to the starting position. Perform 10-15 times.
• Leg workout. We do lunges. We bend the left leg at the knee, hold the dumbbells in the hands located along the body. The right leg is straight, laid back and rests with the toe on the floor. We do 10-15 lunges on each leg.

Exercises with dumbbells are performed without jerking. Each is repeated in several approaches. Breathing (inhalations and exhalations) are the basis for the correct distribution of the load. Overcoming the weight (power jerk) should be carried out only on exhalation.

You need to stop the repetition before muscle failure occurs. If you feel that the next repetition will be fatal, the exercise should be stopped. At the end of work with dumbbells, the muscles can be pulled a little by performing several lunges and tilts.

It is desirable to accompany strength exercises with dumbbells with aerobic (respiratory) loads - jogging, cycling, an exercise bike. Otherwise, heart problems may occur.

Five easy exercises for older men

Most workouts for older men are aimed at maintaining muscle and heart tone. They are performed at an arbitrary pace, if shortness of breath occurs, you need to take a break:

1. Exercise for the muscles of the forearm and chest. Legs are wider than shoulders, arms are spread apart, dumbbells are held with a direct grip. We turn the hands forward and back. Breathing and pace are arbitrary.
2. Exercise for the muscles of the back and shoulder blades. Hands with dumbbells are behind the head, legs are wider than shoulders. On inhalation we spread our arms to the side, on exhalation we return to the starting position. You can do it while sitting on a bench or fitball.
3. Exercise for the muscles of the legs, chest and upper key belt. Legs wider than shoulders, dumbbells clasped in hands. Exhale - lunge to the right, hands rise in front of you, inhale - starting position. Next - on the exhale lunge to the left.
4. Stretching exercise for the back muscles. Feet shoulder-width apart or slightly wider than shoulders. Dumbbells - on the floor between the legs. We bend over and exhale, take the dumbbells in our hands and straighten up. Inhale - put the dumbbells on the floor without bending your back.
5. Exercise for leg muscles. Legs slightly wider than shoulders, dumbbells in hands along the body. We exhale and squat, we try to touch the floor with dumbbells. On inspiration, we return to the starting position.

Each exercise is repeated 6-8 times. With normal health, the number of repetitions can be increased to 10.

Conclusion

Dumbbell exercises are a workout that allows men to achieve various goals: losing weight, building sculpted muscles, and simply maintaining the body in optimal physical shape. The last point is of particular interest to anyone who spends most of their lives sitting in the office. The number of exercises with dumbbells is very large. With this projectile, you can work out the quadriceps, deltoid muscles of the chest and back, and other muscle groups. It’s not easy to fall in love with dumbbells, but it will also be impossible to give them up, drawn into the training schedule.

A slender and toned body is the goal that everyone who decides to go in for sports aspires to. And if there is no time for regular visits to the gym, many mistakenly believe that it is impossible to find the cherished relief and cubes. This is not entirely true. Engage, having only dumbbells at your disposal, it is possible at home. However, the efforts made must be maximum.

The difficulty lies in the fact that the training program with dumbbells at home does not differ in a wide variety, and the body quickly gets used to the same load. And, of course, in order to achieve your goal, you should practice not only at home, but also on the street. An alternative to going to the gym can be jogging, cycling, pulling up on the horizontal bar and uneven bars. If this is not done, it will become even more difficult to achieve your goal.

You should not count on any result for those who have at their disposal dumbbells with low weight. To build muscle mass, weighty loads are required, that is, a lot of weight. And if you want to increase your muscles, then you need to stock up on heavy dumbbells. The best option would be collapsible. When such equipment is at home, then the training will certainly be effective and will bear fruit.

Homework with dumbbells will bring maximum benefit in cases where four fundamental rules are observed:

Loads must be progressive

Muscles quickly adapt to stress. And if they are exactly the same, then progress is hampered. To prevent this from happening, the weight must be constantly increased. As soon as there is a feeling that you can increase the load, you need to change the weight of the weights. You should not pursue this goal exclusively, neglecting the technique and the number of repetitions, which should be at least 12-15 in each set. When both the technique is observed and the repetitions are performed within the required limit, then it is possible to increase the load, but not significantly, but little by little. A sharp jump can lead to a violation of the technique.

Don't train to failure

All approaches should be performed only when there is self-confidence. You should not start the approach if there is no feeling that it can be mastered. Sets and weight matter, but technique is more important. Do not "help" yourself by making it easier to do one more rep or lift extra weight.

Give the body a rest

You need to sleep at least six hours, but eight is better.

Eat properly

No physical activity can compensate for improper and irrational nutrition. It is naive to believe that continuing to eat chips, burgers and other fast carbohydrates that training will bring any result. There will be no abs or relief muscles until the diet is revised. You should not choose diets, it is better to eat the right and healthy foods. Starvation will only cause exhaustion.

Home workout program with dumbbells

Designed for classes with dumbbells at home with a frequency of three times a week, that is, every other day. The program is aimed at both men and women. Additional cardio is best done either in the morning or in the evening. Be sure to warm up before class.

The first day

• squats;
• bench press;
• deadlift;
• bicep curls;
• press from behind the head;
• press.

Second day

• lunges;
• traction in an inclination;
• bench press;
• scars;
• lifting on toes.

Day Three

• lifting on a bench;
• breeding dumbbells lying down;
• pull-ups;
• bicep curls;
• french bench press;
• press.

All exercises are performed with dumbbells for 3 sets of 12 repetitions each.

How to build back muscles at home without exercise equipment Dumbbell exercises for men and women

Dumbbells are one of the oldest and simplest types of sports equipment, but no less effective for achieving excellent results. They are absolutely universal and can be used both in the gym and at home.

Who is suitable for exercises with dumbbells?

Such exercises are suitable for an almost unlimited circle of people - from professional athletes who want to narrowly work out certain muscles and dry out, to beginners taking their first steps in sports, and even retirees who care about their health.

Light weight exercises are very useful for various diseases, and even diseases caused by injuries.

They are actively used to strengthen and build up the corset in case of muscle wasting, and are also useful as physiotherapy exercises after the end of the treatment of the acute phase of ligament and tendon injuries. For example, a disease such as epicondylitis of the elbow joint (inflammation), after stopping the acute stage, is treated with the help of exercises with a light weight of dumbbells.

Exercises with this type of equipment are recommended for people over forty years of age who do not want to part with strength training. They are much safer than barbells for muscles and joints, and in case of loss of balance, you can easily get rid of the weight and avoid injury.

How to choose the right dumbbell weight

To obtain the desired result, the correct selection of dumbbell weight means no less than a set of exercises performed. If the weight is too light, then the exercises will be performed “idle” and there will be no result, and if the weight is large, then there is a high risk of injury.

To select the optimal weight, beginners need to start the selected set of exercises with the lightest weight - from 2 to 7 kg. For women, the minimum weight is suitable, men can choose equipment closer to the upper limit.

If you are able to complete the exercise 20 times, then the selected weight is right for you. Then decide on the required number of approaches for each exercise. Two sets of 8-12 reps are enough to get you started. Most importantly, it should be hard enough for you to complete the last set.

Subsequently, if after completing all the sets and repetitions you feel that you are able to complete another full set at the same pace, then feel free to increase the initial weight.

In addition, different weights are required to work out different muscle groups. Light and medium weights are best used to work on the biceps, triceps and deltoid muscles, and medium and heavy weights are best used to train the muscles of the back and chest.

Even the most harmless sports equipment and activities with it have their contraindications. In the case of dumbbells, there are few such contraindications, but still there are.

Classes with this equipment should be excluded for diseases associated with heart rhythm disturbances - arrhythmias, coronary heart disease with regular attacks of angina pectoris. When performing exercises, blood rushes to the trained muscle group, and the heart receives less oxygen at this time. With an aneurysm of the heart, aorta, thrombophlebitis of the veins in the legs, such exercises should also be excluded.

Hypertension II and III stages with pressure exceeding 160/90 mm Hg is also a contraindication.

With caution, and using only light weight, it should be approached for eye diseases and diabetes with complications.

Simple exercises at home for beginners

Exercises for beginners are aimed at accelerating muscle growth and increasing calorie expenditure. It is better to perform them from simple to complex. 2-3 sets of 8 to 12 reps. It is better to do 3 times a week. At the same time, the load should be increased gradually, it is better to start with the lightest weight from 1.5 kg, gradually adding it - this, over time, will give relief to the muscles.

Dumbbells are such unpretentious equipment that it is absolutely not necessary to go to the gym to work with them. All exercises can be performed at home.

It’s better to start with the following exercises, which will cover different muscle groups, tone them up, strengthen the muscle corset and prepare for more serious and focused exercises. It is very important when performing exercises to ensure that the back remains straight - this will allow you to work out the muscles correctly and avoid injury.

Lunges back

1. Stand straight, feet hip-width apart, shoulder blades down, back straight.
2. Take a wide step back and bend your front leg at the knee to 90 degrees. Dumbbells should be in the middle of the arch of the foot.
3. Take the starting position, performing an effort with the front leg.

Squats

1. The starting position is the same as in the previous exercise.
2. Take the pelvis back and bend the legs at the knees to make a 90-degree angle, the dumbbells are also at the middle of the arch of the foot.
3. Take the starting position.

1. Sit on a chair, shoulder blades together, back straight, elbows bent at an angle of 90 degrees and pointing down.
2. Straighten your arms up.
3. Take the starting position.

Forearm flexion

1. Sit on a chair, back straight, shoulder blades brought together.
2. Bend your forearm to chest level.
3. Take the starting position.

Deadlift with dumbbells

1. Stand straight, feet hip-width apart, back straight.
2. Take the pelvis back a little, lean forward, making sure that the back remains straight, dumbbells approximately in the middle of the lower leg.
3. Take the starting position.

The best training program for men

As a rule, exercises with dumbbells for men are a serious power load. All exercises are best done in three sets, each with 8-12 repetitions. For men, in addition to the muscles of the back, it is especially useful to pay attention to the development of the muscles of the legs and arms.

The most effective leg exercise is forward lunges:

• Straighten up, feet shoulder width apart.
• Take a step forward and kneel at a 90-degree angle, with the second knee almost touching the floor.
• Straighten your leg and take the starting position.

Another exercise for the legs is lifting on toes in a sitting position:

• Sit on the edge of a fitness ball or chair, legs apart 10-15 cm wide.
• Put dumbbells on your knees and hold throughout the exercise.
• Raise your legs on your toes until you feel tired.

To work out the triceps, one of the best options is the bench press and sitting.

The seated press is performed as follows:

• Take the original position sitting on a chair. Raise your hand with a dumbbell above your head.
• Gently bend your arm at the elbow and lower it behind your head.
• Also, gently straighten your arm and return it to its original position.

The bench press is performed similarly, but the starting position is lying on the floor. Hands with dumbbells rise above the head and fall behind the head, and then return to their original position.

The trapezius muscles are most effectively worked out with the help of vertical lifts and shrugs.

• Straighten up, legs apart shoulder-width apart, knees slightly bent.
• In this position, raise the dumbbells in bent elbows to the chin.
• Hold your hands in this position for a couple of seconds and slowly return your hands to their original position.

Shrugi (shrugs):

• Straighten up, feet shoulder-width apart, knees slightly bent.
• Relax your arms and, raising your shoulders, shake them a little. Stay in this position for a few seconds.
• Relax your shoulders and repeat.

When performing the exercise, it is important to ensure that the shoulders are not retracted back, they should be raised vertically upwards.

This exercise is very useful for strengthening the pectoral muscles:

• Lie with your body on the bench, your back is straight, your feet are on the floor, but the buttocks should be completely on the bench.
• Take a dumbbell in each hand, straighten your arms.
• Alternately put your hands behind your head, making swings.
• Perform all movements smoothly so as not to pull the muscles and damage the tendons.

In women, one of the weakest points is the back. It is not for nothing that she first makes itself felt during pregnancy as the load on her increases.

For example, a traction exercise in an incline is performed as follows.

All movements are performed smoothly without jerks, in order to avoid injury.

Another exercise for the back is traction, lying on an incline bench. By the nature of the movements, similar to the previous one, it consists of the following stages.

1. The angle of the bench should be 45 degrees. Lie down on the bench with your stomach down, dumbbells are held with both hands. It is very important to keep your back straight, look forward.
2. Perform a traction movement up, also pulling the dumbbells to the lower back.
3. Lower the dumbbells gently down while inhaling. To keep your back straight, you can rest your feet on the floor.

For the pectoral muscles, the back press is very effective.

By varying the slope of the bench, you can change the load on individual muscles. If the bench is horizontal, the upper part of the chest works, if the tilt with the head down (negative) - the lower part and triceps.

Order of execution:

1. Lie down on a bench and take dumbbells.
2. Hold the dumbbells as close to the body as possible, elbows should be apart.
3. As you exhale, squeeze the dumbbells up, straining your chest muscles as you move.
4. Gently lower the dumbbells. It should not be lowered very low, otherwise pain in the shoulders may occur.

1. Lie down on a bench and take dumbbells. First, squeeze the dumbbells up, and then from this position, perform spreading movements.
2. Expand the dumbbells to the sides and lower them to the sides. Lower the dumbbells until you feel a stretch on the outer part of the chest. Elbows should be slightly bent.
3. Return your hands to their original position, for optimal muscle work it is better not to bring the movement to the end a little.

Despite the seeming simplicity of this type of equipment and the exercises performed with it, dumbbells are simply indispensable for basic training. Those who want to achieve a beautiful muscle relief cannot do without them.

You will find a selection of exercises with dumbbells, as well as the technique for their implementation, in the following video:

Training with dumbbells increases blood flow and improves blood supply to the heart, restores the functioning of ligaments, improves lung function, and improves metabolism in the body.

In contact with

Yes! It is possible and necessary! Convince yourself of this in just a month by doing the exercises given here in a circuit training format. That is, in a row, without stopping, until you do all ten. Finished - great, you did 1 lap. Rest until the breath is fully restored and repeat the whole circle again. Start with 3-5 laps per workout. Increase the number of circles by one every week. As a result, by the end of the month you should do 6-8 circles.

Do this workout 3-4 times a week:

1.

6 reps each arm

Squat down with a straight back and grab a dumbbell with your right hand (A). Straighten up and raise the dumbbell, directing it close to the body, above the head (B). Return to the starting position, change hands and repeat immediately.

2.

6 reps each arm

From the starting position, as in the first exercise (A), pull the dumbbell up and, while it flies, quickly spread your legs forward and backward (right forward), standing in a not very deep lunge. Take a dumbbell on a straight arm (B). Return to the starting position and repeat with the other hand, throwing your left leg forward.

4.

10 repetitions

Hold in the same way as in the previous exercise. Stand two steps away from the bench and place your right foot on it (A). Lower into a lunge with both legs bent (B). Return to starting position and repeat. After doing all the repetitions, change legs and immediately continue.

5.

10 repetitions

Holding a dumbbell in your left hand, bend forward with a straight back while lifting your right leg behind you (A). Straighten up, put your right foot to the supporting one (B). After doing all the repetitions, change legs and immediately continue.

6.

20 repetitions

Lie on the floor with your knees bent and hold a dumbbell in front of your chest (A). Raise your body and twist to the right (B), this is the 1st rep. Return to the starting position and repeat, but twist in the other direction - this is repetition number 2.

7.

20 repetitions

Lie down on the floor, lifting the dumbbell above you in straight arms. Lift your legs slightly bent at the knees off the floor (A). Twisting a little, raise your legs to the hands (B). Return to starting position and repeat.

Dumbbell exercises in pictures.A set of exercises with dumbbells for men and women For classes V gym and at home ,and . Purchasing in the store dumbbells you can start yourphysical exerciseand improve their performance. And stay in good physical shape.

The most common exercise with dumbbells . The technique is the same as the bench press, only in this case a pair of dumbbells is used.

Lie down on a bench or two chairs placed side by side. Hold two dumbbells in your hands so that they are parallel to the floor. The dumbbell bars are perpendicular to the body. Press the head and buttocks.

Inhale and press your arms up. At the top point, without stopping, slowly return to the starting position and exhale. Repeat as many times and sets as needed.

Breeding dumbbells

Lie down on the bench, as in the previous exercise.

Take the dumbbells in your hands so that the palms are facing each other, and spread your arms to the sides, as shown in the picture.

Take a deep breath and bring your hands together at the top. Do it slowly, as if you are trying to hug a very thick tree. Exhale and spread your arms with dumbbells back.

The exercise is performed lying on a bench with an inclination angle of 45 ° to 60 ° (the angle of inclination should be less than 60 ° to avoid too much tension in the deltoid muscles). Hold the dumbbells near the chest with the arms lowered down, bent at the elbows, the hands are in the pronation position
- take a breath and straighten your arms up;

The exercise is performed while sitting on a bench with an inclination angle of 45° to 60°. Hold dumbbells on slightly bent arms to reduce their tension in the elbow joint:
- take a breath and spread your arms to the sides so that the elbows are at the same horizontal level with the shoulders;
- raise your arms vertically upwards, exhaling at the same time;
- in the vertical position of the hands, do short-term isometric muscle tension in order to concentrate the effort on the clavicular part of the pectoralis major muscle.

Dumbbell pull from behind the head "PULL-OVER"

The exercise is performed lying on a bench. Put your feet on the floor. Hold one dumbbell with both hands on straight arms; placing your palms on the inner surface of the dumbbell discs. Grasp the dumbbell handle with the thumbs and forefingers of both hands:

Take a breath and lower the dumbbell behind your head, slightly bending your elbows, then return to the starting position, straightening your arms;

Dumbbell bench press with elbows pressed along the body.

An exercise that can be performed by those who suffer from the well-known "Joint Syndrome".

Moreover, this exercise can be used as a recovery after a rupture of the pectoralis major muscle, since the bench press with the elbows located along the body reduces the stretch of the pectoralis major muscle and thereby reduces the risk of tears in the affected area.

Performing the exercise:

Lying on your back. Bend the chest, slightly close the shoulder blades. Hold the dumbbells in both hands, put your feet on the floor, bend your elbows and press to the body:

Take a breath and squeeze the dumbbells up;

At the end of the movement, exhale.

Returning to the starting position, control the movement.

Chest complex.

Triceps exercises with dumbbells.

Stand sideways to a chair or bench and lean on it with one hand. Take a dumbbell in your other hand so that it is parallel to the floor.

Keep your back straight. The legs are slightly bent at the knees.

Bend your arms at the elbow to an angle of 90 degrees, as in the picture. This is the starting position.

Now take a deep breath and, holding the top of your working arm, move your arm back, fully straightening it.

Pause for a second and come back. Do not jerk during the exercise. Do as many times as needed and repeat on the other side.

Arm extension with dumbbell in a slope.

The exercise is extremely effective for developing the lower part of the triceps, however, it heavily loads the elbow joints and requires sufficient flexibility of the shoulder joints. The arm extension in an inclination is used to achieve symmetry in the development of the left and right triceps, honing their shape and relief. The effectiveness of the exercise directly depends on the observance of the correct technique and form of movement.

Seated dumbbell french press.

exercisedie, very effective for the development of the upper head of the triceps. The exercise can be used as a general developmental exercise, for shape correction - when the upper part of the triceps lags behind, and as a working exercise. There are options for performing this exercise while standing, as well as standing with the arm (shoulder) fixed on a vertical support (wall).

French bench press standing with one arm with dumbbells.

sitting. Hold one dumbbell with both hands, bent at the elbow, wound behind the head:

Inhale and straighten your arms until they are above your head.

Triceps complex.

Shoulder exercises with dumbbells.

This exercise engages the shoulders , namely the front and middle deltas.

Stand straight. Legs shoulder width apart. Take dumbbells in your hands and relax them.

Now take a deep breath and in tension of the shoulders, raise your arms up to the sides in a strictly vertical plane, as shown in the picture.

When you start lifting the dumbbells, slightly bend your elbows and hold them in this position throughout the approach.

Pause at the top and slowly lower your arms. Repeat.

The mechanics of the exercise alternate dumbbell press with wrist turns:
The exercise is performed while sitting on a bench. Keep your back straight, turn your arms forward with your elbows. Hold the dumbbells at shoulder level in the supination position (thumbs turned outward):
- inhale and squeeze the dumbbells vertically, turning the wrist 90 ° so that the hands take the pronation position (thumbs turned inward);
- At the end of the movement, exhale.

This exercise engages the posterior deltoid muscles, which is very important in building a strong shoulder girdle.

The mechanics of the exercise lifting dumbbells to the sides in a forward bend:

The exercise is performed while standing. Spread your legs slightly and bend at the knees, tilt your torso forward, bend your back, hold the dumbbells in your hands, slightly bent at the elbows:

Take a breath and take the dumbbells to the sides;
- At the end of the movement, exhale.

The mechanics of the exercise lifting dumbbells forward:

The exercise is performed in a standing position. Spread legs slightly. Hold the dumbbells with an overhand grip in front of the hips:
- take a breath, first raise one arm forward to shoulder level, and then lower it, perform the same movement with the other hand;
- Exhale at the end of the movement.

The mechanics of the exercise lifting the dumbbell to the side with one hand lying on your side:

The exercise is performed in a reclining position sideways on the floor or on a bench. Hold the dumbbell with an overhand grip:
- take a breath and raise your hand up to a vertical position;
- exhale at the end of the movement.

Complex on the shoulders.

Biceps exercises with dumbbells.

This is a classic exercise. , I don't think it needs a description. Just sit on a chair. Take dumbbells in both hands. Keep your back straight and straighten your shoulders. Pull your stomach in. Then, while inhaling, bend both arms at the elbows, pulling the dumbbells up. The hands can be rotated slightly during the lift to engage more muscles. Then slowly lower and repeat the exercise.

Alternate curls with dumbbells.

The exercise is performed in a standing position or sitting on a bench.

Dumbbells in lowered hands, palms turned inward towards the body:
- take a breath and, while holding the breath, bend one arm at the elbow, turning the hand towards you, raising the elbow;
- At the end of the movement, exhale.

Alternate with each hand.

Exercise bending the arms on the bench "Scott" is performed in a standing or sitting position. Place your hands on the special "Scott" board:
- take a breath and bend your arms, lifting the barbell;
- At the end of the movement, exhale.
Attention: the angle of the bench creates a significant strain on the tendons of the arms when they are fully extended. To avoid injury to the tendons, do not forget to warm up the muscles using a medium weight beforehand.

Concentrated flexion of one arm with a dumbbell.

Exercise concentrated flexion of one hands with dumbbell performed in the position: Holding the dumbbell in the lowered hand, press the elbow to the inner surface of the thigh:
- take a breath and bend your arm;
- At the end of the movement, exhale.

SCHEME OF PERFORMANCE Set the back of the bench at an angle of 45 degrees. Sit on a bench and press your back firmly against the back. Hold the dumbbells in a neutral grip - palms facing you. Inhale powerfully, hold your breath and lift the dumbbells up. Keep your elbows absolutely still. When the forearms are parallel to the floor, slowly turn the hands outward - palms up. Without stopping at the top point, start the reverse movement. At the same time, turn your palms towards you. At the bottom point, do not straighten your elbows to the end, keep them slightly bent. NOTES Always turn your hands palms up when lifting dumbbells - this will increase the effect of the exercise on the biceps. Do not take dumbbells that are too heavy, otherwise you will have to turn your hands before your forearms are parallel to the floor. Meanwhile, a neutral grip at the start causes tension in the biceps, so to speak, from both ends. The longer it lasts, the better. Keep your elbows still. Only in this case, the biceps will take over all the work of bending the elbow. In the starting position, keep a slight bend in the elbows. If you straighten your elbows completely, you will have to start with a jerk, and this threatens to injure the lower ligament of the biceps. Do incline curls in the middle of your biceps workout. Before this exercise, perform heavy barbell curls or alternating standing dumbbell curls. Follow this exercise with concentration or block curls. Do 3-4 sets of 8-12 reps.

Forearm exercises with dumbbells.

Forearm complex.

Back exercises with dumbbells.

Taga dumbbell to the belt in an incline.

Take the starting position shown in the picture.

The right shoulder is lowered, and the arm is straight with dumbbells.

Take a deep breath and stretch your arm up, bending it at the elbow and pulling your shoulder back. Try to raise it as high as possible.

At the top point, pause for a few seconds and lower the dumbbell. After all repetitions, repeat this exercise with the other hand..

Complex for the back.

exercise on trapeze with dumbbells

This exercise is designed to work the upper or clavicular portions of the trapezius, levator scapulae, middle trapezius, and rhomboids when the shoulder lift is complemented by closing the shoulder blades.
Note: Shoulder rotations become difficult when using heavy weights.