Better for fixing strength imbalances. This exercise is designed to isolate and focus attention on the biceps. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Stand straight holding a dumbbell in each hand with an overhand grip. Continue as far as possible, then hold for a count of one. Keep your legs and arms about shoulder-width apart and your knees slightly bent. You can also perform this exercise by alternating between left and right arms or one arm at a time. Your palms should be facing inward. Jun 13, 2017 - View the Beginner Upper Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. Your forearm should be in a vertical position. This exercise can be performed with a kettlebell or a plate weight. Slowly lower the dumbbells to the starting position. Send yourself a link to this workout via SMS for quick access from your smartphone (login required). Dumbbells are easy to use (even for novices) and are a terrific method to isolate individual muscle groups or perform complete body workouts. Hold for a count of one while squeezing your biceps. PLEASE NOTE: All information provided by ACHV PEAK is of a general nature and is furnished only for entertainment purposes only. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Extend your arms out to the side and guide the weight up. This workout can be performed as a full workout routine for up to 12 weeks. Keep your gaze at the ground. The beginner upper body focused workout will be used to build stability and condition the body to be able to perform more advanced upper body workouts in future phases. Not only is it targeting your muscle(s), but barbell exercises may excite different groups since you stabilize and control your own body. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. A well-rounded workout includes exercises to strengthen and tone the upper body. Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. For an upper body workout, this could mean doing arm circles, windmills, arm swings, and spinal rotations. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor. Rest you arm on the support pad with your triceps near the top and your elbow midway down the pad.  Return to the start position in a smooth controlled movement inhaling as you do so. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. Inhale as you bend. Copy calendar contents between clients (Jan 19), Disable messaging for individual clients (Jan 19), Sort your client list in a few practical ways (Jan 19), Message multiple or all of your clients at once (Jan 17), Sidebar 'notepads' for privates notes (Dec 23), Share workouts on Instagram and browser notifications (Aug 29), Your branding in client email notifications, Tools and resources to help you find new clients, Ab Roller / Wheel Rollout / Kneeling Roll Extensions, Alternate Heel Touches / Lying Oblique Reach, Barbell Clean and Press / Jerk / Overhead Press, Barbell Pullovers / Lying Chest Overhead Extensions, Bench Swiss / Exercise Ball Russian Twists, Bent Over Barbell Row from Floor/Barbell Row, Bent Over Two-Arm Long Barbell / T-Bar Rows, Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches, Bird Dogs / Alternating Reach & Kickbacks, Bosu Ball Bridges Hip Raises / Glute Bridges, Bosu Ball Single Leg Bridge / Hip Thrusts / Extensions / Raises, Butterflies / Pec Deck / Seated Machine Flyes, Cardio – Cross Trainer / Crosstrainer Machine, Close Grip Lat Pulldowns / Pull Downs / Pullovers, Cobra Abdominal Stretch / Old Horse Stretch, Decline Lying Triceps Extension / Decline Skull Crushers, Diamond / Pyramid / Triceps Push-ups / Pushups, Dual / Two Arm Dumbbell Front Shoulder Raises, Dumbbell Bent Over Lateral Rear Delt Raises / Flyes, Dumbbell Squat Thrusters / Squat to Overhead Press, Elevated/Barbell Glute Bridges/Hip Raises, Fire Hydrants / Abductor / Adductor Knee Raises, Foam Roller Inner Thigh Adductor / Adduction Stretch, Half Bound Lotus Standing Forward Bend / Half Bound Lotus Intense Stretch, Hammer Strength Machine / Seated Chest Press, High Knees / Front Knee Lifts / Run / Jog on the Spot, Kettlebell Thruster / Squat to Clean to Overhead Press, Lateral / Side Shoulder Dumbbell Raises / Power Partials, Low Upward Cable Pulley Crossover Chest Flyes, Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors, Machine Bicep Preacher / Concentration Curls, Medicine Ball Floor Press / Laying Chest Passes, Plank to Push-Up / Pushups / Walking Plank Up-Downs, Ragdoll / Forward Bend / Fold Stretch / Toe Touches, Raised One-Legged / Leg Push Ups / Push-ups, Reclined Pigeon / Supine Pigeon / Thread the Needle, Renegade / Alternating Plank / Commando Rows, Resistance Band Lateral Raises / Side Raises, Resistance Band Standing Shoulder Press / Overhead Press, Resistance Band Tricep Overhead Extensions, Reverse Grip Barbell Push ups / Press Ups, Roman Chair / Hyperextension Bench Side Bends, Seated Alternating Incline Bench Dumbbell Curls, Seated Bench Leg Pull-Ins / Flat Bench Knee-ups, Seated Lateral / Side Shoulder Dumbbell Raises, Seated Shoulder Hammer / Overhead Presses, Seated Single Arm Overhead Dumbbell Tricep Extensions, Seated Tricep Press / Overhead Extensions, Semi-Supine Laying Down / Constructive Rest Position, Shining Skull Breath / Frontal Brain Cleansing Breath, Side / Lateral Medicine Ball Throw / Slam, Single Arm Alternating Dumbbell/Chest/Flat Bench Press, Single Arm Medicine Ball Push-Ups / Pushups, Single Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift, Single Leg Swiss Ball Hips Raises / Leg Curls, Single-Arm Kneeling T-Bar/Landmine Presses, Stability / Swiss / Exercise Ball Ab Pike Press, Stability / Swiss / Exercise Ball Back Extensions, Stability / Swiss / Exercise Ball Crunches, Stability / Swiss / Exercise Ball Dumbbell Chest Flyes, Stability / Swiss / Exercise Ball Dumbbell Chest Press, Stability / Swiss / Exercise Ball Dumbbell Shoulder Press, Stability / Swiss / Exercise Ball Hamstring Leg Curl / Hip Raise / Bridge, Stability / Swiss / Exercise Ball Knee Tuck to Chest, Stability / Swiss / Exercise Ball Pushups / Push-ups, Stability / Swiss / Exercise Ball Rollout, Stability / Swiss / Exercises Ball Dumbbell Preacher Curls, Standing Dumbbell / Kettlebell Side Bends, Standing Dumbbell Overhead Shoulder Press, Standing Front Shoulder Plate / Dumbbell / Kettlebell Raises, Standing Overhead Barbell Triceps Extensions, Standing Overhead Military Barbell Shoulder Press, Standing Two-Armed Bent Over Dumbbell Rows, Straight Arm Pulldowns / Pull Downs / Pullovers, Swiss / Exercise Ball Push Ups / Press Ups, Three Parts Forward Bend / Three Limbed Forward Bend, TRX Suspension Strap Hamstring / Leg Curls, TRX Suspension Straps Atomic Push-ups / Pushups, TRX Suspension Straps Side Step / Lateral Lunges, V-Bar / Triangle Bar Lat Pulldowns / Pull Downs / Pullovers, Wall Push-Ups / Pushups / Standing Press Ups, Water Bottle Single-Arm Tricep Kickbacks/Kick Backs, Wide Arm Chest Stretch / Reverse Butterfly Stretch, Wide-Grip Lat Pulldowns / Pull Downs / Pullovers. Keep your elbows close to your sides. Workout 1 each week targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Lift the weights upward in a straight line, exhaling as you go. Hold a dumbbell in each hand with an overhand grip. Complete all repetitions holding the dumbbell with your left hand before changing hands. The exercises in the upper-body workout … Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows. To perform a tricep extension: Bend forward about 90 degrees so your back is flat and place your right arm and right knee on a coffee table, couch or ottoman. Keeping your back and head straight, bend only from your waist to the right. With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. 25-Minute Dumbbell HIIT Workout for Beginners | … Not to mention the toned appearance, health benefits, and strong posture that comes along with weight training. Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench. BURN FAT and SHAPE your Upper Body with this 10-Minute HIIT Workout. This exercise can be performed standing. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Stand up with a dumbbell in each hand, palms facing the body. Feb 14, 2018 - View the Beginner Upper Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. The Beginner Dumbbell Workout Routine. Include exercise instructions on additional pages? Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. Hold for a count of one while squeezing your shoulder muscles. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Your hands should be at your sides. Be sure to maintain this position along with a slight bend in your elbows at all times. Repeat for the desired number of repetitions then change to your other arm. Continue raising the dumbbell until you arm is a little above parallel to the floor. That's the case for a lot of workout plans, as it's one of the single most effective ways to hit all of the necessary muscle groups, maximising progress in the minimum time period. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.. This dumbbell workout plan is structured with the push-pull legs split in mind. 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