- Let’s go with a dumbbell routine: only 6 exercises and one goal, to gain more muscle
- A training to play with speed
- best dumbbell workout
- Biceps with dumbbells and barbell for bigger arms
Slow and controlled. It’s a phrase you often hear in the gym. But the thing is, you can also move fast, and gain muscle just the same. And to build muscle and protect joints from injury, you need to challenge your body to be explosive in some exercises. And so we come up with this new dumbbell workout, which you should do three to four days a week.
The 6-Exercise Dumbbell Workout
Instructions: Complete the warm-up, then do the exercises in order. Rest 60 seconds following each movement. Pay attention to time too; we will tell you if you should focus on speed with your movements or slow down if necessary.
Heating
Reverse lunge and rotation
Start standing, arms at your sides, then step back with your right leg and lower into a reverse lunge. Let your rear knee touch the ground. Stretch both arms above your head, stretching your back and chest. Then bring your hands together and roll your shoulders as far as possible to each side. Stand up and repeat on the other side. That’s 1 repetition. Do 3 sets of 5.
Men’s Health US
full routine
1- Single arm split snatch snatch – GIVE UP SPEED
Begin by standing up, holding a dumbbell in your left hand. Push your butt back slightly and bend your knees. Stand up explosively, squeezing your glutes and lightly jumping off the ground. As you do this, pull the dumbbell up toward your chest, keeping it close to your body. Hit it overhead, squeezing your abs and glutes; Land with your right leg in front of your body and your left leg behind, both knees bent. That’s 1 repetition; do 5 per arm. Rest 30 seconds; do 5 sets.
Men’s Health US
2- Split squat
Start standing with your feet shoulder-width apart, holding a dumbbell across your chest. Step your right foot back so your toes are in line with your left heel, then lift your right heel off the ground; most of your weight should be on your left leg. Push your butt back and bend your knees, lowering into a squat. Press up explosively. Return to the start and repeat on the other side. That’s 1 repetition; make 6 total.
Men’s Health US
3- Alternate press with gluteal bridge
Lie on your back, dumbbells directly over your shoulders, feet near your butt. Squeeze your glutes and abs, lifting your butt off the ground. This is the beginning. Without moving the left dumbbell, lower the right dumbbell to your shoulder; press up. Repeat in the other side. That’s 1 repetition; do 10. Rest 40 seconds; do 3 sets.
Men’s Health US
4- Romanian deadlift with pause – DECREASE THE PAUSE
Start standing, feet shoulder-width apart, dumbbells at your sides. Keeping your abs tight and the dumbbells close to your body, push your butt back and lower your torso toward the ground. Stop lowering when you feel your hamstrings contract or if you start to feel your back rounding, whichever comes first. Take 3 seconds to lower, then pause for 1 second. Stand up and squeeze your glutes. That’s 1 repetition; do 10. Rest 60 seconds; do 4 sets.
Men’s Health US
5- Alternate row with stop and step back – FOCUS ON SPEED
Start standing with your feet shoulder-width apart, a dumbbell on the floor between your legs. Push your butt back and step back with your right leg. Your left shin should be perpendicular to the floor. Keeping your hips and shoulders straight, grab the dumbbell in your right hand, squeeze your shoulder blades together, and row toward your ribcage. Lower, reverse the movements, then repeat on the other side. That’s 1 repetition; do 8. Rest 60 seconds; do 4 sets.
Men’s Health US
6- Prone Pulsating Superman – SLOW DOWN
Lie on your stomach, with your arms and legs stretched out. Squeeze your glutes, lifting your thighs off the ground. Squeeze your shoulder blades and mid-back muscles, lifting your upper chest. This is the beginning. Squeeze your back and glutes harder, lifting your torso and legs higher. Go back to the beginning. That’s 1 repetition; Do reps for 45 seconds. Lower yourself all the way to the ground and take 2 deep breaths each time. Rest 30 seconds; do 3 sets.
Men’s Health US
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