Dumbbell exercises are very common amongst those who want to reduce the fat around their arms or to strengthen the arms and make muscles. The dumbbell exercises are most amongst the men, but even girls do it, to get a stronger arm. The dumbbell exercises should be done properly and it effectively maintains the strength. There are various exercises that help you gain the desired strength that you are looking for, but we have shortlisted few which can be easily done at home also if you don’t want to go to the gym.
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The simple dumbbell exercises are mentioned below.
5 Simple Dumbbell Exercises for Major Muscle Groups:
This exercise focuses on your thighs and arms and increases the strength of your muscles. If you are beginner you should use the weights, which are around 5% of your total body weight. You should hold the dumbbells in your hands and use a bench to put one leg on it and the other one on the ground. Keep your back straight and bend your knees down and then stand straight so that your leg the one on the bench is parallel to the ground. Repeat the workout until you feel the stretch and repeat it for 3-4 times, resting for 30 seconds after each set.
This is one of the exercises that is very common and plays a major role to strengthen your muscles. It focuses on your arms and chest and makes it strong. For doing this workout, you will need a bench. Lie down on the bench where your legs are making a 90-degree angle with the ground. Hold the dumbbells in your hand and take it towards the ceiling and bring the hand on your sides and repeat the process. Do it for 15-20 times in a set take a break and repeat it for 3 times.
Stand upright keeping your foot at a shoulder distance. Hold the dumbbells in your hand and lift it upwards without moving your back or changing your position and bring it down till your shoulders, so that your arms are parallel to the ground. If doing this with both your hands is difficult, you can do this by raising one hand at a time and then the other.
One Arm Snatch
This workout focuses on your hips, your arms and shoulders. For this workout you should be relatively strong. Stand straight with your feet shoulder width apart; hold the dumbbell in your hand.
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Maintain the curve in your lower back, plunge down somewhat at the knees, then instantly augment your knees and buttocks while pulling the dumbbell above your head. Your arm ought to stay stretched out all through as you force the dumbbell up in a conventional grab movement. Then allow the dumbbell to fall back to the front from where you started, accumulate yourself, and then rehash. Finish up the sets of one hand before changing to the next.
This is aimed to strengthen your muscles and your arms. The weights are placed on the ground in the front of you. Bend and hold the dumbbells firmly in your hands.
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Make sure to not arch your back and stretch your arms completely and pull it till your thighs and keep it back. Do it for 10-15 times at a stretch, take a break for 15 seconds and repeat the process. Do it for 3-4 times daily to strengthen your muscles.