How to build muscle with dumbbellsMarch 6, 2020
The best “companions” of an athlete in the difficult task of building muscle mass are dumbbells and a barbell. Moreover, dumbbells are a more universal projectile – using only them, you can achieve serious results. It is not surprising that it is dumbbells that are most often bought for home training – in the absence of a properly equipped gym, they are much more useful and effective than a barbell. Now we will figure out how to build muscle with dumbbells. We will consider exercises that are equally well suited both for the hall and for homework.
Swing muscles with dumbbells
What are the main differences between dumbbells and barbell?
This is not to say that dumbbells are better than barbells. Yes, they have some advantages, but in some exercises it is still better to use one long neck, rather than two separate handles.
The bar is a frame structure held with two hands. This is much more relevant and convenient when working with large weights (it is much easier to hold the weight with both hands than in each separately) or when performing exercises that require balance and balance control (for example, press up).
Dumbbells are useful for a wider range of motion. For example, with a bench press, you cannot lower your arms below a certain level – the bar will simply lie on your chest. With dumbbells, of course, there is no such problem – which allows you to load and stretch the muscles more. Well, in addition – maintaining balance with two hands additionally connects muscle stabilizers to the work, developing them as well.
What can be done?
We will consider a list of exercises, some of which are performed on the bench. Other than that, nothing else is needed (well, perhaps, the dumbbells themselves). By the way, if you want to learn how to pump muscle with dumbbells at home – remember that it is best to take collapsible dumbbells so that you can change weight.
Remember: with dumbbells, it is best to perform exercises with medium or light weight – a large working weight is much more difficult to hold with one hand: the wrist or muscles of the forearms can simply not withstand. Moreover, one should not use a lot of weight in exercises that are dangerous in the event of a dumbbell (for example, bench press or bench press).
Muscles of the chest and arms
- Dumbbell bench press (the wider – the better for the chest, the narrower – for the triceps).
- Breeding dumbbells (analogue of the “butterfly”).
- Extending your arms behind your head or leaning forward.
- Arm bending (together, alternately, with supination, in full and incomplete amplitude).
Muscles of the legs and back
- Tilts forward.
- Bends to the sides (arms with dumbbells extended on each side).
- Drafts in an inclination (to a chest, to a waist, with two hands or one).
- Rises on socks.
- Bench up.
- Arnold’s bench press.
- Raising arms forward.
- Breeding hands to the side while standing.
- Breeding hands in an inclination forward (or lying belly on a bench).
- Putting your hands back.
- Dumbbell dumbbell pull.