Home Dumbbell Workout

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1 Home Dumbbell Workout Single Leg Squat Holding two dumbbells, stand with your knees slightly bent and your feet shoulder-width apart. Lift your right leg so that your knee is bent 90 degrees and your lower leg is parallel to the ground behind you. Slowly lower your body until your left thigh is parallel to the ground. Pause, then push your body back to the starting position. Finish all of the repetitions, then switch legs and repeat. Repetitions: 8-10 each leg Sets: 2 Single Arm Dumbbell Clean Squat over a pair of dumbbells and grab them with an overhand grip. Stand and lift both weights up to chest height. Quickly drop underneath the weights and "catch" them on your shoulders, with your elbows high. Drop your elbows, keeping the dumbbells at shoulder level. Push the dumbbell in your left hand straight up. Pause, then lower the dumbbell. Repeat the exercise, this time pressing up the weight in your right hand only. Repetitions: 10 each side Sets: 2 Clock Lunge Stand with your feet hip-width apart and hold dumbbells at your sides. Step backward with your right leg to 6 o'clock, until your right knee is just above the floor and your left thigh is parallel to the floor, keeping your left knee over (not past) your toes. Push back up to the starting position and repeat, this time stepping your right leg out to the side to 3 o'clock, keeping your toes pointed out to the side. Return to the starting position once more, then step once more, this time placing your foot forward to 12 o'clock. Return to the start position, then switch positions and step back with your left leg, moving to 6 o'clock, 3 o'clock, and 12 o'clock. Repetitions: 7 each side Sets: 2

2 Push Up Position Row Get into pushup position with your arms straight and your hands resting on light dumbbells. Spread your feet apart for balance. Tighten your abs as you pull one dumbbell off the floor and draw it toward your chest until your elbow is above your back. Pause, then slowly return the weight to the floor and repeat with the other arm. TIP: If holding both dumbbells feels awkward, try doing the exercise holding only one dumbbell and place your other hand on the floor. Repetitions: 6 each Arm Sets: 2 Overextension Kickback Grab a dumbbell in your right hand and place your left hand and knee on a bench. Place your right foot flat on the floor and bend forward at the hips so your torso is parallel to the floor. Bend your right arm at a 90-degree angle so that your upper arm is parallel with the floor (palm facing your leg). Without moving your upper arm, straighten your arm behind you. As the weight clears your butt, slowly rotate your palm up toward the ceiling so that the back of your hand faces your body when your arm is straightened. Pause, then slowly return to the starting position. TIP: If twisting the weight at the top of the movement feels awkward on your wrists, just do the move without the twist. Repetitions: 8 each Arm Sets: 2 Supinating Dumbbell Curl Hold dumbbells at your sides, palms toward you. Curl the weights up, rotating your wrists inward 90 degrees by the time the weights reach your shoulders. Reverse this motion as you lower the weights. Repetitions: 8 12 each Arm Sets: 2 Bent over Row with Back Extension Stand with your knees flexed and hold a pair of dumbbells at arm's length by your thighs, with your palms facing behind you. Bend forward at the hips until your torso is almost parallel to the floor and the weights are hanging directly beneath your shoulders. Now pull the dumbbells up toward your chest until your elbows extend pass your torso. Keep your arms stationary as you return to a standing position. Lower your arms and repeat. Repetitions: 8 Sets: 2

3 Dumbbell Lunge with Lateral Raise Stand holding a pair of dumbbells at your sides. Lunge forward with one foot as you raise your arms out to the front. Once your front knee is at a 90-degree angle (over your toes) and your arms are parallel to the floor, lower the weights, then push yourself back to the starting position. Repeat the move, this time lunging forward with the opposite leg. Repetitions: 6 each leg Sets: 2 Golf Squat Hold one dumbbell with both hands at arm's length in front of your body. Keep your torso upright and lower your hips until your thighs are at least parallel to the floor. Pause 1 second, then rise to a standing position as you rotate your upper body to the left and lift the weight toward the ceiling, keeping your arms straight as if swinging a golf club. Lower the weight as you return the starting position. Repeat, this time rotating to your right. Repetitions: each side Sets: 2 Squat Stand up feet shoulder width apart; hold the dumbbells straight on your shoulders or to the side of your body. Flex at the hip and then bend your knees and go all the way down as if sitting in a chair until your thighs are parallel with the floor. Lean your torso forward if you feel that your heels are unstable on the ground. Then get back to the initial position without locking your knees at the end of the movement. Repetitions: 8-12 Sets: 2-4 Stiff Leg Deadlift Stand up with feet shoulder width apart holding the dumbbells in your lowered arms (in front of you). Bend forward at the waist by flexing the hip. Keep your back flat and your head up. Tighten your buttocks and lock your knees while bending forward. Stop going down at the moment when you feel your hamstrings fully stretched and go back to the starting position. Repetitions: 8-12 Sets: 2-4

4 Lying Press Lie down on your back in a semi-supine position. Hold the dumbbells next to your shoulders with palms facing forward and elbows bent. Push the weights upward and bring them together at the end of the movement, keeping them in the same plane at all times. Do not hyper-extend or lift your body at the end of the movement. Repetitions: 8-12 Sets: 2-4 Lying Flies Lie down on your back in a semi-supine position. Hold the dumbbells in your hands, arms to the ground. Bring your palms together, above your head, drawing a halfcircle with each hand while slightly bending your elbows and moving only at the shoulder joint until you feel a full stretch in your pectorals muscles and anterior deltoids. Repetitions: 8-12 Sets: 2-4 Overhead Press Stand up feet shoulder width apart, knees slightly bent. Place the dumbbells above your shoulders, palms forward, and slowly raise them upward without reaching the end of the motion to prevent lifting your shoulder blades. Then get back to the starting position in a controlled manner. Repetitions: 8-12 Sets: 2-4 Bicep Curl You can perform this exercise each arm alone, alternating arms, or both arms together. Hold the dumbbells next to your body palms facing forward, and then lift the dumbbells up by flexing at the elbow joint until they reach 3/4 of the way to your shoulders. Repetitions: 8-12 Sets: 1-3

5 Lateral Raise Stand up feet shoulder width apart, knees slightly bent. Hold the dumbbells palms facing each other in front of your body and lift your arms laterally up and away until they reach your shoulders height then slowly get back to the starting position. Repetitions: 8-12 Sets: 2-4 Lying Tricep Extensions Lie down on your back in a semi-supine position. Hold the dumbbells in your opposed palms. Your arms must be at 90- degree angle to your body and the floor. Flex at the elbow and lower the dumbbells backward to ear level without moving your shoulder joint. Return slowly to the starting position. Repetitions: 8-12 Sets: 1-3

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