Printable Dumbbell Exercises Chart
Do you need a Dumbbell Exercises Chart? If so, read this article to learn more about this important piece of equipment. In this article, you will find out what dumbbell exercises are the most basic and how to perform them correctly. In addition, you will learn about the benefits of Dumbbells and how to find a printable Dumbbell Exercises Chart. Continue reading to discover how to use a Dumbbell Exercises Chart and how to get a free copy.
What Are 4 Basic Dumbbell Exercises?
Dumbbell curls are a great way to target your quads, glutes, biceps, and forearms. They also work your core, back, and posture. Begin by holding a dumbbell with a neutral grip and slowly rotate it around your body. Repeat for the other side. You should be able to perform at least 8 reps with each arm. Here are some tips to keep your form correct:
Start by lying on your back with your feet grounded into the floor. Grab both dumbbells and extend your arms upward. Bend over and return the dumbbells to the floor. Repeat 10 times. This exercise strengthens the obliques, core, and shoulders. It also engages the trunk. Try to hold the weights for a count of three before lowering them. Then, return them to the starting position and repeat.
What Exercises can I do with Dumbells?
There are countless types of dumbbell exercises. Whether you’re working out your chest, shoulders, or arms, dumbbells can be used for any of them. Each of these exercises will help build strength in different parts of your body. Start by performing a few dumbbell pulls. To do a pull, you must brace yourself with your elbows close to your sides. Then, bend your elbows and pull the weights toward your chest, while keeping your spine straight. Afterward, straighten your arms and repeat for as many reps as you can.
The goal post position is another great exercise for the chest and back. Using the dumbbells in this position will engage the opposing muscles. The obliques are a key target with this exercise, so be sure to engage your core muscles and stay in a neutral position. This exercise also works your lower back, calves, and abs. Be sure to keep your core muscles engaged in this position if you want to maximize the results.
Printable Dumbbell Exercises Chart
A printable dumbbell workout chart can help you build chest, biceps, triceps, and forearm muscles, as well as improve your form and safety. The chart will help you build your muscles in a safe and efficient manner, and it will detail each exercise you perform with the right form and weight. There are illustrations and complete instructions for each exercise, ensuring you achieve the desired results faster.
Stand upright with your feet shoulder-width apart, holding two dumbbells at either side. Bend your knees until your thighs are parallel to the floor. Squeeze your left glute, keeping your back flat. Return to the starting position and repeat. This is one of the best ways to build strength. You can try to do a different exercise each day for a different muscle group, or change your routine.
