Dumbbell exercises for men and women

Dumbbells are quite simple, but very effective sports equipment that allows you to engage a maximum of muscle groups, that is, almost the entire body. To list exercises with dumbbells is very difficult, there are countless them.

The main advantage of dumbbells over most types of sports equipment is its versatility. They are suitable for training in the gym, and for independent training at home. People who are used to playing sports at home, in most cases, give their preference to these particular shells.

Manufacturers of sports equipment produce many different dumbbells. The most expensive are considered collapsible. They differ from the simple ones in the ability to adjust the weight, and therefore are much more expensive. This allows training with one projectile to absolutely everyone, regardless of training level and gender.

Beginners are advised to set a minimum weight. People with a good level of training should immediately add a couple of pancakes, starting to train with a higher load.


  • 1 How to deal with dumbbells at home "> 2 A set of exercises with dumbbells
    • 2.1 Dumbbell Squats
    • 2.2 "Hammer"
    • 2.3 bench press
    • 2.4 Dumbbell Deadlift
    • 2.5 Aiming for biceps
    • 2.6 Exercising triceps
    • 2.7 Exercise for shoulders and upper back
    • 2.8 Exercise for the muscles of the shoulder girdle and back bundles of deltas
    • 2.9 Upper Belt Exercise
    • 2.10 Exercises on the upper chest muscles and front deltas
    • 2.11 Exercises for the muscles of the legs

How to deal with dumbbells at home?

Any burden requires certain precautions. They are aimed at minimizing the risk of injury and are as follows:

  1. Be sure to warm up before starting the training. The warm-up should be aimed at carefully preparing the joints and muscles for subsequent loads.
  2. Strict adherence to performance techniques. The slightest deviation from the correct execution can cause injury and the corresponding negative consequences.

The number of approaches for home training ranges from 3 to 5 sets. The number of repetitions in each is from 6 to 10 times. The main guideline in the construction of the training should be the level of their own training and physical abilities.

Beginners are advised to exercise with a break for one or two days. This is due to the fact that muscle fibers are restored at a much lower rate for beginners than for more experienced athletes. The latter can work out with dumbbells from five or more days a week.

To involve each muscle group in the work, you need to do not just separate exercises, but specially designed complexes. The main thing is to follow the recommendations and rules, including the order of implementation. This allows you to act on the desired muscles in isolation without involving other parts of the body.

A set of exercises with dumbbells

Differs in sufficient simple. Perfectly adapted for people with different levels of training. It includes only those exercises that can be performed by literally everyone, regardless of the level of their own training. Some require the use of a chair or bench.

Dumbbell Squats

The legs are placed a little more either at the level of the width of the shoulder girdle. They hold dumbbells in their hands and slowly begin to squat. It is necessary to lower, breathing air until a parallel to the floor surface is formed, and to rise to the initial position, making an exhalation. If you increase the amplitude of the squat, dropping below a right angle, the gluteal muscles will receive a large load.

The optimal number of sets is 3-5 times, in each of which 10-15 repetitions are performed.

"The hammer"

Get straight. Legs set across the width of the shoulder girdle. Hands with palms turned towards themselves, lower down.

The right hand holding the dumbbell is bent at the elbow and raised to the shoulder joint with exhalation or breath holding. The initial position is taken with a breath. Repeat the same action on the left hand.

The correct technique for performing the “hammer” implies the complete immobility of the hull and elbows. The pace must be slow in order to feel how the biceps work. Sets of 8-12 "hammers" are made from 3 to 5.

Bench press

It requires some preparation and is performed with a bench, which is set at an angle of 30-40 degrees. It is securely fixed. She should not stagger. They lay down on the bench, and put their feet on the floor in the most comfortable position.

Hands at the beginning of the exercise can be either at the same height or below the bench level. With an exhale, the arms rise up. They return to their original position with a slow breath. Exercise is similar to a bench press, but only here we use dumbbells. Hands must be located on the same level with each other.

The number of bench presses in 3-5 sets varies from 8 to 12.

Dumbbell Deadlift

It is carried out using a horizontal bench. Approaches are made exclusively with alternating hands.

The right hand and knee rest against the bench. The left leg, slightly bent at the knee joint, is placed on the floor surface, and the arm with the dumbbell is lowered. The working arm is pulled to the lumbar region, while the shoulder blades are brought together. Change of sides is carried out after 10-15 rods, and the number of sets is from 3 to 5.

Aiming for biceps

  1. They either sit on a chair or remain standing on the floor. In the latter case, the legs are placed slightly wider than the shoulder girdle. Arms outstretched to the sides in both versions look up with palms. Bending them in the elbow joint, they are raised together with dumbbells to the level of the shoulders.
  2. It is carried out with the use of a bench or chair. They sit on the supporting surface so that the back is slightly inclined forward, and the legs are widely spaced. Left elbow rest against the left knee. Bending the arm, it is brought to the shoulder. A similar action is done on the opposite side.

Both exercises suggest that at the upper point of the hands they twist outward. On each side do 10-15 repetitions. The number of sets is 3-5.

Triceps Exercise

French bench press with dumbbell

Get straight. The legs are placed on the same level with the shoulders. A dumbbell held with both hands is raised above the head. With a sigh, she descends to the back of her head, and with an exhale she rises again. The elbow joints should be parallel to each other and not move along the sides.

French bench press with one hand dumbbell

Similar to the first, but done separately on the right and left hand. Thus, the amplitude increases markedly, and the dumbbell drops much lower.

For each hand you need to do from 8 to 12 repetitions. The optimal number of approaches, as in all other exercises, is from 3 to 5.

Exercise for shoulders and upper back

It involves a set of three exercises:

Dumbbell Shrugs

Standing on the floor, legs put a little wider than the shoulders. Hands with dumbbells down. By the force of the trapezius spinal muscles, exhaling, the shoulders are raised towards the auricles. The elbow joint should remain flat. No bends should be allowed. Inhaling air, shoulders slowly lower.

Exercise skier with dumbbells.

It involves simulating the movements that skiers perform with their hands. The legs are the same width as the shoulders. One of the hands together with the dumbbell is extended forward and bent at an angle of 90 degrees up, and the other, on the contrary, is located behind and bent at the elbow joint down at a right angle. Exercise involves changing the position of the hands, that is, back and forth.

Dumbbell Mach

The legs in a standing position bring together, and the knees bend a little. Hands with shells are lowered along the body. Dumbbells are lifted to the armpits, bending the elbows at a right angle, but only with the forward and turn outward. This allows you to use exclusively the shoulder muscles in isolation.

Exercises are done according to the scheme 3-5x8-12.

Exercise for the muscles of the shoulder girdle and back bundles of deltas

To occupy the original position, the body is tilted forward at an angle of 90 degrees, while the legs are placed at the level of the shoulders. The arms in which the shells are held are lowered, palms pointing inward.

Execution involves raising your arms to the sides. A slight flexion in the elbow joints is acceptable if it is not possible to keep them straight. It is impossible to straighten the body. It should remain inclined in all repetitions, which are supposed to be done from 8 to 12 in each of 3-5 approaches.

Upper Belt Exercise

Standing on the floor, legs are placed at a shoulder-width distance. This starting position implies that the arms pressed to the chest are turned inward by the palms. Hands raise up, alternately turning out the left, then the right palm. Only one turn is made on each side. When the hand is returned to the starting position, the palm is turned around again and the hand is pressed against the chest. You need to do from three to five sets, the number of repetitions in which is from 8 to 12 times.

Exercises on the upper chest muscles and front deltas

Consists of two exercises:

  1. To take the starting position, they stand straight, legs are placed at a distance that is equal to the width of the shoulder girdle. A dumbbell held with both hands is stretched in front of itself so that it is in line with the shoulders. The projectile is pulled to the chest by flexion of the elbow joints. Return to the starting position.
  2. It is performed from the same position as the first. Hands, holding the dumbbells, straighten in front of them and do overrides, alternately holding one hand over the other, making movements similar to scissors.

You need to do at least 3-5 approaches, in which they do 8-15 times.

Leg muscle exercises

To develop and pump up the muscles of the lower extremities, doing it yourself, you should do:

Lunges with dumbbells in hands

Alternately done on each side. The working left leg is pushed forward, and the thigh becomes a support, which is supported by the hands holding the dumbbells. The right leg is pulled back. It is straightened, that is, it is not bent, but should not lie on the surface of the floor. The knee is on weight, and the emphasis is solely on the toe. When lunges in one direction are made, they change legs and repeat all the actions again.

Toe up

They are an effective way to engage the leg muscles. Unlike lunges, it is performed from a standing position. Hands with shells play the role of additional weights and extend along the sides of the body, which allows you to increase the load. Pull-ups themselves are carried out by transferring body weight to the socks, when at the top point they are delayed for at least 5 or 10 seconds, and then again fall on the heels.

It is necessary to do at least 3, at most 5 approaches with 10-15 movements in each.

This list of exercises is not complete. There are many more variations on how to work with dumbbells, but the presented complex is enough to develop a strong body. When the technique is mastered and the current weight is easy, it must be increased. The main thing is to do it gradually, and not start with the maximum. The number of repetitions and approaches is given relatively and can increase with the training, as well as taking into account the initial physical form, absence / presence of sports experience.