Full-Body Dumbbell Workout

FULLBODY DUMBBELL WORKOUT - DUMBBELL WEAR

Got a pair of dumbbells? Then you can do this circuit! Build muscle, gain strength, and get ripped with Andy Speer's ultimate dumbbell circuit workout. Just don't let go until the end!

The 5 dumbbell workouts

1. Dumbbell Bench Press
2. Alternated Biceps Curl
3. Shoulder Press
4. Triceps Kickback
5. Kneeling One Arm Row

1. Dumbbell Bench Press

1. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
2. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
4. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
5. Repeat the movement for the prescribed amount of repetitions of your training program.

Alternated biceps curls.

1. The standing dumbbell curl is a good way to correct any strength and size imbalances in the biceps as it works each muscle individually. Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side.
2. Your palms should be facing up, and the dumbbells not touching your body.
3. Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your bicep muscles.
4. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible.
5. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension off your bicep.
6. Repeat for the other arm.
7. That's one rep. Now repeat for the desired amount of reps to complete the set.

shoulder press

 1.Hold a dumbbell in each hand and sit on a bench with back support.

2. 2.Plant your feet firmly on the floor about hip-width apart.
3. 3.Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.
4. 4.Pull your abdominals in so there is a slight gap between the small of your back and the bench.
5. 5.Place the back of your head against the pad.
6. 6.Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.

triceps kickback

1. Hold a dumbbell in one hand with the same side foot on the floor and your opposite knee and hand on a flat bench.
2. Bend over at the waist so your torso is parallel with the floor.
3. Begin with your working arm bent at roughly 90 degrees, your upper arm parallel with the floor, palm facing in, and your elbow in tight against your body

Kneeling One Arm Row

• 1.Place the cable on the 3rd or 4th lowest notch.
• 2: Get down on your right knee and face the cable about 3 feet away.
• 3: Grab the handle with your right hand, palm facing in, and let your arm hang forward.
• 4: Pull the handle into your body and rotate the palm of your hand upwards.
• 5: Let your arm back out and rotate your palm back as you do.
• 6: Continue this motion for the desired reps and then switch hands and what knee is on the ground.

for flexibility use dumbbell wear.