Among the fitness equipment, Dumbbell is a very good equipment, and in terms of dumbbell movements, some movements are better, and some operate more generally, but some people I don’t know what the dumbbell fitness moves are, but of course there are still people who know what the moves are. So, what are the most practical dumbbell fitness exercises? Let’s take a look below!
Dumbbell shoulder press
You can sit or stand with your legs apart on the ground and your torso kept straight. Hold a dumbbell in each hand, palms facing forward, elbows bent at 90 degrees. Lift the dumbbells overhead. Control the dumbbells and slowly return to the original position.
Upright rowing
Stand upright with your legs hip-width apart and your torso kept straight. Hold a dumbbell in each hand and hang the dumbbell in front of your thighs with your palms facing back. Bend and lift the elbow joints to both sides, and lift the dumbbell vertically to the height of the shoulder joint. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbells to the initial position.
One-arm flexion and extension
Lean over, support your left hand on the edge of a stool or a hard bed, kneel on the stool with your left knee, slightly bend your right leg to support your body, your upper body parallel to the ground, hold a dumbbell in your right hand, your upper arm close to your side, your forearm naturally Sagging. Keeping your upper arms still, slowly straighten your elbow joints and raise the dumbbells to the side and behind your body. Then slowly return the dumbbells to the original position. After completing the specified number of repetitions, switch to the other side.
Dumbbell Squat
Everyone is familiar with squats. Dumbbell squats just add some weight to put more pressure on the legs.
Dumbbell bench press
The chest will bear a larger weight, and the weight of the dumbbell can be heavier, 20 kilograms or higher. You should feel the force of your chest muscles with each press.
Dumbbell fly
Flying birds can train the middle part of the chest muscles to make your chest look better. The weight of flying birds is lighter than that of bench press.