5 Incredible Dumbbell Exercises to Bulk Up Your Upper Body
When it comes to weight lifting, everyone wants to get themselves lean muscles and a nice beach body. However, not everyone knows the different exercises to maximize the effectiveness in their workouts. In this article, I will show you various dumbbell exercises to boost your workout routine. Dumbbell exercises cover a wide range of activities, and can provide you lots of versatility in strength building because it's perfect for isolating specific muscles. Here are 5 of the most popular (and effective) dumbbell exercises that you can add to your workout routine:
Dumbbell Exercises #1: Triceps Kickback - Triceps
a. Begin by standing next to a bench while holding a dumbbell in your left hand.
b. Put your right knee on top of the bench, while keeping the left knee bent with the left foot on the ground.
c. Bend forward from your hips, and keep yourself steady by placing your right hand on top of the bench. Your face will be looking towards the ground if you do this.
d. Bend your left arm and raise your elbow above your torso.
e. While keeping your elbow in a locked position, push the dumbbell back (behind you) by extending your arm backwards.
f. When you have completely extended your arm, slowly bring it back to its starting position. Then repeat these dumbbell exercises until the set is completed, and then continue with your other arm.
Dumbbell Exercises #2: Inclined Bicep Curls - Biceps
a. Begin the exercise by sitting on an inclined bench with a dumbbell in both of your hands.
b. Drop your arms along your sides with your palms facing inwards (towards yourself). Make sure your feet are flat on the ground.
c. Curl both dumbbells simultaneously by bringing your arms up to your shoulders. While you are curling, you want to rotate your hands (supinate) inward.
d. When they are at shoulder level, slowly bring them back to starting position and then complete the set for these dumbbell exercises.
Dumbbell Exercises #3: Dumbbell Flys - Chest
a. Begin by lying down on a flat bench with your feet on the ground.
b. Hold a dumbbell in each hand and bring your dumbbells directly above your chest. Your arms should bring them up as far as possible above your chest, and have your palms face each other.
c. Lower both dumbbells until they are on the same left of your chest while keeping your elbows locked in the same position. Your arm should remain almost straight (you can bend them slightly). Your body will basically look like a "t" when both arms are lowered.
d. Return your arms to the starting position, and repeat.
Dumbbell Exercises #4: Dumbbell Squat - Quadriceps
a. Grab a dumbbell in each hand, and put yourself in a standing position. Your feet should be flat on the floor and about shoulder width apart. Keep your toes slightly turned outward. You can let the dumbbells hang by your sides.
b. Slowly bring your body down until your upper legs are parallel with the ground. Basically, you will look like you are sitting on an invisible chair.
c. Bring yourself up and repeat the dumbbell exercises.
Dumbbell Exercises #5: Upright Row - Deltoid, Lateral
a. Begin by standing up with your feet shoulder-width apart from each other. Relax your knees, and grab a dumbbell in each hand.
b. Hold the dumbbells in front of you with your palms facing the front of your thighs.
c. Pull both of the dumbbells to the front of your chest with your elbows leading. Your elbows will be pointing outwards.
d. At the end of the movement, slowly return to starting position.
These are 5 of the most effective dumbbell exercises to bulk up. Remember that in order to see significant results, these should be included in a full workout routine that trains other muscles in your body!
