Women's Tips

Dumbbell exercises for men and women


Such exercises will suit almost unlimited groups of people - from professional athletes who want to work out specific muscles and dry themselves, to beginners taking their first steps in sports, and even retirees who care about their health.

Exercises with light weight and with various diseases, and even diseases caused by injuries are very useful.

They are actively used to strengthen and build up the corset for muscle wasting, and are also useful as a physical therapy after the end of the treatment of the acute phase of injuries of ligaments and tendons. For example, such a disease as an epicondylitis of the elbow joint (inflammation), after arresting the acute stage, is treated with the help of exercises with a light weight dumbbell.

Exercises with this type of equipment are recommended for people over the age of forty, not wishing to part with strength training. They are much safer than a muscle and joint barbell, and in case of loss of balance you can easily lose weight and avoid injury.

How to choose the right weight dumbbell

To obtain the desired result, the correct selection of the weight of the dumbbell means nothing less than a set of exercises to be performed. If too light weight is chosen, then the exercises will be performed “idle” and there will be no result, and if the weight is large, then there is a risk of injury.

If you are able to do the exercise 20 times, then the chosen weight suits you. Then decide on the required number of approaches for each exercise. Two approaches for 8-12 times are enough for the beginning. Above all, you should be hard enough to complete the last approach.

Subsequently, if after the end of all approaches and repetitions you feel that you are able to perform another full-fledged approach at the same pace, then you can safely increase the initial weight.

In addition, a different weight is required for working out different muscle groups. Light and medium weight is best used for work on biceps, triceps and deltoid muscle, and medium and heavy - for training the muscles of the back and chest.

Who are contraindicated exercises with dumbbells?

Even the most innocent sports equipment and classes with it have their own contraindications. In the case of dumbbells, there are few such contraindications, but there are still.

It is necessary to exclude classes with this equipment in case of diseases associated with a violation of the heart rhythm - arrhythmias, ischemic heart disease with regular attacks of angina. When performing exercises, blood rushes to the muscle group being trained, and the heart receives less oxygen at this time. With aneurysm of the heart, aorta, thrombophlebitis of the veins on the legs, such exercises should also be excluded.

Hypertension of stage II and stage III with a pressure in excess of 160/90 mm Hg is also a contraindication.

With care to practice and using only light weight should be approached with eye diseases and diabetes with complications.

Simple exercises at home for beginners

Exercises for beginners are aimed at accelerating muscle growth and increasing calorie consumption. It is better to perform them from simple to complex. 2-3 approaches from 8 to 12 repetitions. Do better 3 times a week. In this case, the load should be increased gradually, it is better to start with the lightest weight of 1.5 kg, gradually adding it - this, over time, will give relief to the muscles.

It is better to start with the following exercises, which will cover different muscle groups, bring them to a tone, strengthen the muscular system and prepare for more serious and narrowly focused exercises. When exercising, it is very important to ensure that the back remains straight - this will allow the muscles to work properly and avoid injuries.

Lunges back

  1. Stand up straight, the legs are on the width of the pelvis, the shoulder blades are lowered, the back is straight.
  2. Wide step back and bend the front leg at the knee to 90 degrees. Dumbbells should be at the middle of the arch of the foot.
  3. Take a starting position by exerting force with your front foot.


  1. The starting position is the same as in the previous exercise.
  2. Take the pelvis back and bend the legs at the knees to get a 90 degree angle, dumbbells are also located in the middle of the arch of the foot.
  3. Take the starting position.

Bench press with dumbbells sitting

  1. Sit on the chair, reduce the shoulder blades, back straight, elbows bend at a 90 degree angle and point down.
  2. Straighten your arms up.
  3. Take the starting position.

Forearm flexion

  1. Sit on the chair, back straight, shoulder blades are brought together.
  2. Bend the forearm to chest level.
  3. Take the starting position.

Traction with dumbbells

  1. Stand up straight, the legs are on the width of the pelvis, the back is straight.
  2. Slightly move the pelvis back, lean forward, making sure that the back remains straight, dumbbells approximately in the middle of the shin.
  3. Take the starting position.

The best training program for men

As a rule, exercises with dumbbells for men belong to a serious power load. All exercises are best performed in three sets, each with 8–12 repetitions. Men, in addition to the back muscles, it is especially useful to pay attention to working out the muscles of the legs and arms.

The most effective leg exercise is lunging forward:

  • Straighten your legs shoulder width apart.
  • Step forward and sit on your knee at an angle of 90 degrees, the second knee should almost touch the floor.
  • Straighten the leg and take the starting position.

Another exercise for the legs - lifting on the toes in a sitting position:

  • Sit on the edge of the ball for fitness or a chair, spread your legs at a width of 10-15 cm.
  • Dumbbells put on his knees and hold throughout the exercise.
  • Raise your feet on your toes until you feel tired.

To work out the triceps one of the best options are bench press and sitting.

The bench press is performed as follows:

  • Take the original position of sitting on the chair. Raise hand with dumbbell over head.
  • Smoothly bend the arm in the elbow and lower it to the head.
  • Also smoothly straighten the arm and return it to its original position.

The muscles of the trapezoid are most efficiently worked out with the help of vertical lifts and scars.

Vertical lifts:

  • Straighten, legs apart shoulder-width apart, knees slightly bent.
  • In this position, lift the dumbbells in the bent elbows to the chin.
  • Hold your arms in this position for a couple of seconds and slowly return your arms to their original position.

Shrugs (shrugging):

  • Straighten, legs shoulder-width apart, knees slightly bent.
  • Hands relax and, lifting the shoulders, a little shake them. Stay in this position for a few seconds.
  • Relax your shoulders and repeat everything.

When performing the exercise, it is important to ensure that the shoulders are not pulled back; they should be raised vertically upwards.

Very useful for strengthening the pectoral muscles is such an exercise:

  • Lie body on the bench, back straight, legs are on the floor, but the buttocks should be completely on the bench.
  • Take a dumbbell in each hand, straighten your arms.
  • Turn hands behind the head alternately, swinging.
  • Perform all movements smoothly, so as not to pull the muscles and do not damage the tendons.

Recommended exercises for women

In women, one of the weakest points is the back. Not for nothing is she the first to make herself known during pregnancy as her load increases.

Different horizontal traction exercises are recommended for the back.

For example, traction exercise in the slope is as follows.

  1. Lean forward and lean your hand on the bench, while the dumbbell is in the other hand. Need to bend in such a way that the back muscles are in tension. Look forward, keep your back straight.
  2. The knee of the same leg as the leaning arm is also lowered onto the bench.
  3. Perform a dumbbell pull up, exhaling with effort.
  4. When lifting, the dumbbell is slightly attracted to the belt, and not just upwards - this is how the lower muscles are worked out.
  5. The dumbbell falls evenly down and inhale.

All movements are performed smoothly without jerks, to avoid injuries.

Another exercise for the back - traction, lying on an inclined bench. By the nature of the movements as before, consists of the following stages.

  1. The angle of the bench should be 45 degrees. Lie on the bench with your belly down, dumbbells are held with both hands. It is very important to keep your back straight and look forward.
  2. Perform upward movement, also attracting dumbbells to the waist.
  3. Lower the dumbbells smoothly down while inhaling. To keep your back even while you can keep your feet on the floor.

For pectoral muscles, a back press is very effective.

  1. Lie down on a bench and take dumbbells.
  2. Dumbbells hold as close as possible to the body, elbows should be apart.
  3. As you exhale, dumbbells squeeze up, straining your chest muscles as you move.
  4. Gently lower the dumbbells. It should not be lowered very low, otherwise pain in the shoulders may occur.

For the external part of the chest is recommended breeding dumbbells

  1. Lie down on a bench and take dumbbells. First, squeeze the dumbbells up, and then from this position to perform divorcing movements.
  2. To expand dumbbells in the parties and to lower in the parties. Lowering the dumbbells should be until such time as you feel the stretching of the outer part of the chest. Elbows should be slightly bent.
  3. To return the hands to the starting position, for optimal muscle work it is better not to bring the movement to the end.

Despite the seeming simplicity of this type of equipment and exercises performed with it, dumbbells are simply indispensable for basic training. Without them, do not do and those who want to achieve a beautiful muscle relief.

A selection of exercises with dumbbells, as well as the technique of their implementation, you will find in the following video:

Training with dumbbells enhances blood flow and improves blood flow to the heart, restores ligament function, improves lung function, and improves the body's metabolism.

How to deal with dumbbells at home?

Any burdening requires compliance with some precautions. They are aimed at minimizing the risk of injury and are as follows:

  1. It is necessary to warm up before the start of the training. Warm-up should be aimed at thorough preparation of joints and muscles for subsequent exertion.
  2. Strict observance of technology performance. The slightest deviation from the correct performance can cause injury and the corresponding negative consequences.

The number of approaches for home workouts ranges from 3 to 5 sets. The number of repetitions in each is from 6 to 10 times. The main guideline in the construction of training should be the level of their own training and physical abilities.

Beginners are encouraged to train with a break of one or two days. This is due to the fact that muscle fibers regenerate at a much lower rate for beginners than for more experienced athletes. The latter can be engaged with dumbbells from five or more days a week.

To involve each muscle group in the work, it is necessary to do not just separate exercises, but specially designed complexes. The main thing is to follow the recommendations and rules, including the order of implementation. This allows you to isolate the desired muscles without involving other parts of the body.

A set of exercises with dumbbells

Differs enough simple. Perfectly adapted to people with different levels of training. It includes only those exercises that can be done by literally everyone, regardless of the level of their own training. Some require the use of a chair or bench.

Dumbbell squats

Legs set a little bit more or at the level of the width of the shoulder girdle. They hold dumbbells in their hands and slowly begin to squat. It is necessary to descend, inhaling air, until a parallel is formed to the surface of the floor, and to rise to the initial position, making an exhalation. If you increase the amplitude of the squat, dropping below the right angle, the gluteal muscles will receive a greater load.

The optimal number of sets is 3-5 times, in each of which make 10-15 repetitions.

Get straight. Legs are placed across the width of the shoulder girdle. Hands with palms turned towards themselves are lowered down.

The right hand holding the dumbbell is bent at the elbow and lifted to the shoulder joint with exhalation or breath holding. The initial position is taken with a breath. Repeat a similar action on the left hand.

The correct technique of the "hammer" means the complete immobility of the body and elbows. The pace should be slow to get a feel for how the biceps work. The sets of 8-12 "hammers" are made from 3 to 5.

It requires some preparation and is performed with a bench, which is set at an angle of 30-40 degrees. It is securely fixed. She should not stagger. They lie back on the bench, and their legs are placed on the floor in the most comfortable position.

Hands at the beginning of the exercise can be located either at the same height or below the level of the bench. With the exhale, the hands lift up. In the original position returned by a slow breath. Exercise is like a press with a barbell, but only here use dumbbells. Hands must be located on the same level with each other.

The number of presses in 3-5 approaches varies from 8 to 12.


It is carried out with the use of a horizontal bench. Approaches are done exclusively with alternating hands.

The right arm and knee abut the bench. The left leg, bent slightly at the knee, is placed on the floor surface, and the arm with the dumbbell is lowered. Working hand pull to the waist department, the blades are brought together. The change of the sides is carried out through 10-15 units, and the number of sets is made from 3 to 5.

Aiming for biceps

  1. They either sit on a chair or remain standing on the floor. In the latter case, the legs are set slightly wider than the shoulder girdle. The arms divorced in the parties in both options look up with palms. They, bending at the elbow, are raised along with the dumbbells to shoulder level.
  2. It is performed with the use of a bench or chair. They sit on the supporting surface so that the back is slightly bent forward and the legs are wide apart. Left elbow rest on the left knee. Bending the hand, it is brought to the shoulder. A similar action is done on the opposite side.

Both exercises imply that they twist outward at the top of the hand. For each side do 10-15 repetitions. The number of sets is 3-5.

French bench press with dumbbell

Get straight. Legs tied with shoulders. The dumbbell held in both hands is raised above the head. With a sigh, she drops to the back of her head, and with an exhalation rises again. The elbow joints should be parallel with each other and not move to the sides.

Dumbbell Rags

Standing on the floor, legs put a little wider than the shoulders. Dumbbell arms down. The strength of the trapezoidal spinal muscles, exhaling, shoulders raise in the direction of the auricles. The elbow joint should remain flat. No bends should be allowed. Inhaling the air, the shoulders slowly lower.

Exercise skier with dumbbells

It implies imitation of movements that skiers perform with their hands. The legs are the same width as the shoulders. One of the hands together with the dumbbell is brought forward and bent at an angle of 90 degrees upwards, and the other, on the contrary, is in the back and bent at the elbow joint down at a right angle. Exercise involves changing the position of the hands, that is, back and forth.

Mahi with dumbbells

The legs in a standing position are brought together, and the knees are slightly bent. Hands with shells down along the body. The dumbbells are raised to the armpits, bending the elbows at a right angle, but only with homing and turning to the outside. This allows you to use only the shoulder muscles in isolation.

Exercises are done according to the scheme 3-5x8-12.

Exercise for the muscles of the shoulder girdle and posterior deltas

To take the initial position, the body at an angle of 90 degrees is tilted forward, while the legs are set at the level of the shoulders. Hands, which hold the shells, lowered, palms pointing inward.

Execution involves raising hands to the side. A slight flexion in the elbow joints is permissible, if it is impossible to keep them straight. Unbend the torso can not. It should remain tilted in all repetitions, which are supposed to be done from 8 to 12 in each of 3-5 approaches.

Exercise for the muscles of the upper belt

Standing on the floor, legs set at a distance of shoulder width. This initial position implies that the arms pressed to the rib cage are turned inwards with palms. Hands raise up, alternately turning out the left, then right palm. On each side they make only one turn. When the hand is returned to the starting position, the palm is reversed and the hand is pressed against the rib cage. You need to do from three to five sets, the number of repetitions in which is from 8 to 12 times.

Exercises on the upper pectoral muscles and front deltas

Consists of two exercises:

  1. To take the starting position, they become straight, the legs are positioned at a distance that is equal to the width of the shoulder girdle. The dumbbell held by both hands is pulled out in front of itself so that it is in line with the shoulders. The shell is tightened to the chest by bending the elbow joints. Return to the starting position.
  2. Performed from a similar situation as the first. Руки, удерживая гантели, выпрямляют перед собой и делают захлесты, попеременно проводя одной рукой над другой, делая движения похожее на ножницы.

Сделать нужно не менее 3-5 подходов, в которых совершают по 8-15 раз.

Выпады с гантелями в руках

Попеременно делаются на каждую сторону. The working left leg is thrust forward, and the hip becomes the support, which is supported by the hands holding the dumbbells. The right leg is pulled back. It is straightened, that is, not bent, but should not lie on the floor surface. The knee is on weight, and the emphasis is solely on the toe. When the attacks in one direction are done, change legs and repeat all actions again.

Lifting socks

They are an effective way to engage the muscles of the legs. Unlike attacks, it is performed from a standing position. Hands with projectiles play the role of additional burdening and stretched out on the sides of the body, which allows you to increase the load. Pull-ups themselves are carried out by transferring body weight to the toes, when they hold up at the top of the platform for at least 5 or 10 seconds and then fall back onto the heels.

It is necessary to do a minimum of 3, a maximum of 5 approaches with 10-15 movements in each.

This list of exercises is not complete. There are many more variations on how to work with dumbbells, but the presented complex is enough to develop a strong body. When the equipment is mastered and the current weight is easy, it needs to be increased. The main thing is to do it gradually, and not to start from the maximum. The number of repetitions and approaches is given relatively and can increase with the extent of training, as well as taking into account the initial physical fitness, lack / presence of sports experience.

Exercise, close to the base: dumbbell bench press

The dumbbell bench press allows you to work out the pectoral muscles, should be done with a lot of weight.

The order of execution:

  1. Take the correct position on the bench, if there is no bench at home, you can use 2 or more stools.
  2. Arrange your legs wide and press the whole plane of the foot against the floor, press your back against the bench, so that your shoulders are a little lower than your body.
  3. On the exhale, lift the dumbbells up to the limit. Lowering the projectile should take a breath.

Enough 3 approaches, with proper weight selection, the number of repetitions will not exceed 8 times.

Basic exercises with dumbbells should be the beginning of any workout. This will prepare the muscle for further work.

Dumbbell bedding

Exercise that will be an effective addition to the program of training with dumbbells for men (also for women) at home. Stretches and simultaneously trains the pectoral muscles. How to perform:

  1. Initial position, as with the bench press: press your back, spread your legs and press it against the floor, lift the dumbbells in your hands.
  2. Bend your elbows slightly and spread your arms apart while inhaling.
  3. When the hands reach the level of the body, return them to their original position.

On wiring the optimal number of repetitions will be 12 times, approaches - 3.

For greater efficiency dumbbells should not touch each other during mixing. This will help keep your chest muscles in tension.

Basic exercise number 2: squat

Such exercises with dumbbells at home or in the gym will help give the body the necessary amount of testosterone. This is due to the fact that the muscles of the legs are considered the largest in the human body, and under load are able to secrete the male hormone.

The order of execution:

  1. Initial position: put your legs shoulder-width apart, a dumbbell in each hand. The weight of both shells should be the same.
  2. Get down to that level when the angle at the knee bend is less than 90 degrees.

It is necessary to choose a weight that can be performed 3-4 approaches 8 times, no more.

"Deep" squats, being an integral part of training with dumbbells, will allow to work not only the muscles of the hips, but also the buttocks.

Read more about squats with dumbbells in this article →

How to make lunges

This exercise will help qualitatively. to work gluteus group.

  1. Put your legs together, stretch your arms with the clamped projectile along your hips.
  2. Take the first lunge, until the knee of the front leg is 90 degrees. In this case, the knee of the hind leg is desirable to touch the floor.
  3. Push off with your back foot and take the starting position.

On lunge quantity is the main thing. therefore 4 sets of 12 times quality scores feet and buttocks.

Lunges must be taken into account when building a training program with dumbbells. Lower efficiency enjoy lunges in one place. Buttocks will be better worked out if you move forward while doing the exercise. Weight inventory should be moderate.

Training shoulders with dumbbells: swing in front of you

Exercises with dumbbells on the shoulders will form the front, back and middle bundles of deltoid muscles.


  1. Spread your legs a little wider than shoulders, tilt the body forward 10-20 degrees, look forward.
  2. On the exhale, spread your arms to the sides, bring them to shoulder level.
  3. Return to the original position, in parallel taking a breath.

Number of approaches and reps: 3 to 12.

Mahi with dumbbells can be performed with each hand in turnThis will allow the bodybuilder to observe the correctness of the trajectory of the arm and to prevent injury in time.

Lifting dumbbells for biceps

Classic biceps lifting with this inventory can be performed both standing and sitting. In a sitting positionmuscle gains greater isolation. For convenience, you need to pick up a narrow shop so that your hands can be freely lowered.

The correct sequence is:

  1. Spread your legs shoulder-width apart, hold the dumbbells firmly in the lowered hands.
  2. The palms should be turned towards the body.
  3. Bend your arm at the elbow. It is necessary to unfold the palm so that at the upper point it looks towards the biceps. Move each hand alternately.

Number of approaches and reps: 3 to 12.

Fully extending the elbow jointbodybuilder stretches biceps, which contributes to greater blood flow.

Biceps arm flexions can be performed with emphasis on the leg. In this case, the involved muscle group receives high-quality insulation, the fibers are worked out along the entire length. Exercise is different in that the bodybuilder working arm with a dumbbell rests in the leg. Further movement is no different from that described above. ↑

Exercises for triceps: option number 1 - "French press"

The program of training with dumbbells is best to finish the exercises for working out the triceps. Triceps occupies about 70% of the volume of the arm, its correct development helps to visually increase the volume of the arms.

  1. In this exercise, you should load one dumbbell. You can use large weights.
  2. Sit on the bench or stool, rest your feet on the floor, straighten your back, lift the dumbbell above your head, slightly extending your arms back.
  3. Bend your elbows, lowering inventory behind your head to the limit.
  4. Bend your elbows, fixing the dumbbell at the top point above your head.

Triceps should be loaded thoroughly approaches can be performed 4, repetitions - from 8 to 12.

Perform such exercises on the triceps dumbbells should not only at home, but during training in the gym.

Exercises for triceps: option number 2

Heavier version of the study of the triceps, requires small weights. The main task - Perform the exercise correctly, concentrating on quality, not quantity.

How to do it:

  1. Take a tilt position, with one foot and one hand on the bench.
  2. The elbow joint of the working arm with dumbbells forms a right angle.
  3. Straighten your arm completely. When properly executed, the arm will be parallel to the body.
  4. Return your hand to its original position.

In this exercise, it's hard to do a lot of repetitions. therefore 3 sets of 8 times will be sufficient.

Exercise is rare and difficult to perform, so novice bodybuilders do not dramatically increase the weight. Such pumping allows you to isolate the triceps, to develop it qualitatively.

Summing up

The above exercises with dumbbells can affect all muscle groups. They will help to gain a stable athletic form, strengthen the muscular system, ligaments and tendons.

Weight must be selected on the basis of their own feelings. - each last time in the approach should be executed through force, at the limit of its capabilities.

Effective exercises with dumbbells are those that develop main muscle groups: legs, chest, back. Therefore, novice bodybuilders should pay more attention to them.

Shells advantages

Agree, with the help of simple dumbbells, you can “load” and make it work if not all, then certainly a huge amount of muscles. It is difficult to list absolutely all the exercises that can be performed using such sports equipment.

Dumbbells are very convenient because they can be used both in the gym and at home. This explains their high popularity among fans of home workouts.

To date, the market for sporting goods, you can find a variety of options for shells. An important option that significantly affects the price of goods is the ability to adjust the weight. Collapsible dumbbells are much more expensive than simple ones.

Thanks to this, regardless of gender or age, absolutely everyone can train with them. If you are a beginner athlete - then set a small weight. And if you have a good physical training, then throw a couple of pancakes and you can start to engage.

In this article you will not find difficult and impracticable actions with dumbbells. But some of them require a bench or chair.

Work on the calf muscles

Exercise is performed while standing, feet should be shoulder-width apart. Dumbbell arms down along the body. Rise on your toes, and stay in this position for 5-10 seconds. Then, slowly return to the starting position.

The number of approaches - from 3 to 5. The number of movements - from 10 to 15.

Develop hands

When performing repetitions, the elbow should remain in place.

Exercise is performed while standing, feet set shoulder-width apart. In the initial position, the arms should be lowered down. Open your palms to yourself.

As you exhale or hold your breath, bend your elbow and lift the dumbbell with your right hand to your shoulder. When inhaling, lower your arm to the starting position. Next, do the same thing, but with your left hand.

Performing this exercise, the body and elbows should be fixed. Even having made only 10-15 repetitions, you can fully experience the work of your biceps. Hammer must be performed at a slow pace.

The number of approaches - 3-5. The number of squats is 8-12.

Other options for working out biceps

Try to do the exercises without swinging.

Two more exercises are proposed. The first exercise is performed standing on the floor or sitting on a chair. In the first case, the legs should be set shoulder-width apart.

Hands with dumbbells should be separated to the sides with palms up. We begin to bend arms in elbows, lifting dumbbells to shoulder level.

The following exercise requires a chair or bench. You need to perform it alternately with each hand. We sit down on a chair and spread our legs wide. Back slightly forward.

Elbow of the left hand resting on the knee of the left leg. We begin to bend the arm in the elbow, bringing it to the shoulder. Then we repeat the exercise with the right hand.

As in the first exercise, and in the second, while lifting the dumbbell up you need to twist the brush out.

The number of approaches - from 3 to 5. The number of repetitions for each hand - from 10 to 15.

Making your triceps stronger

It is recommended to practice in front of a mirror in order to follow the correct technique for performing the exercises.

For the development of triceps, you can perform the following exercises. The first is performed while standing, legs should be shoulder-width apart. In the initial position we hold the dumbbells with both hands above the head.

On the inhale, lower it to the back of the head, and on the exhale - squeeze it to the starting position. Elbows should not move from side to side, keep them parallel to each other.

The second exercise is done in the same way, but for each hand separately. This will allow lowering the dumbbell even lower, which will increase the amplitude of movements.

The number of approaches - 3-5. The number of repetitions for each hand is 8-12.

Basic development of the pectoral muscles

Feet should be placed on the floor, creating a firm body support.

This exercise will require a little preliminary preparation. It is necessary to put the bench at an angle of about 30-40º. It is also recommended to fix it tightly so that it does not stagger. Lie on the bench, comfortably putting your feet on the floor.

In the initial position, your elbows should be below or flush with the bench. Next, raise your hands up as you exhale. Slowly breathing in the air, return to the starting position.

Outwardly, this should resemble an ordinary barbell bench press. Make sure that your hands are always at the same level with each other.

The number of approaches - from 3 to 5. The number of repetitions - from 8 to 12.

Study upper chest

When performing these actions, try to keep your back level and not sway

The first exercise is performed in standing on the floor. Put your feet shoulder-width apart. With both hands, take the dumbbell and stretch your arms forward at shoulder level. Begin to tighten the dumbbell to your chest, bending your elbows. Then return to the starting position.

The second exercise is called scissors. To perform it you need to stand, putting his feet shoulder-width apart. Straighten your arms in front of you with the dumbbells and alternately perform the choke. For example, first hold your right hand over your left, and then vice versa.

The number of approaches - 3-5. The number of repetitions - 8-12.

Swing the delta

Exercise looks like the movement of the hands of a skier. It is carried out standing. Put your feet shoulder-width apart. We bend one hand with the dumbbell in front of us at right angles upwards. Bend the other hand at a right angle down behind you. Alternately change the position of the hands.

Thrust to the chin

The third exercise is performed while standing on the floor, legs together, knees slightly bent. Hands with dumbbells lowered along the body. Bending your elbows to a 90 degree angle, lift the dumbbells towards your armpits. In this case, the elbows should be turned out and bred forward. If done correctly, only the shoulder muscles work.

The number of approaches - from 3 to 5. The number of repetitions - from 8 to 12.

Breeding arms to the side

If you want to dry the shoulders, the number of repetitions should be increased to 15-20 times.

The following exercise will not make your shoulders strong, but it will allow you to visually increase their width and make them more prominent.

Given the fact that the shoulder joint is easily injured, it is recommended not to take heavy dumbbells until you learn how to perform the exercise with absolutely correct technique.

To perform the exercise, bend the torso at a right angle forward, keep your legs shoulder-width apart. Hands with dumbbells lowered down, palms inward.

We begin to raise hands to the sides. They should be straight, but you can slightly bend them in the elbows. The body should be kept in the slope for the duration of all repetitions.

The number of approaches - 3-5. The number of repetitions - 8-12.

Projectile lifts up

When performing these exercises, try using an athletic belt - it will help to remove the load from the waist and protect the spine from injury.

Exercise is performed while standing, feet should be shoulder-width apart. In the initial position, the arms with the dumbbells are turned with palms inward and pressed to the chest.

Then, you need to raise your hands up, turning the palm out. First, do 1 repeat with your right hand, and the next with your left.

In the process of returning the hand to its original position, you should turn the palm back towards you and press your hand to your chest.

The number of approaches - from 3 to 5. The number of repetitions - from 8 to 12.

For women

Monday. Back and shoulders:

  1. Dumbbell set while standing.
  2. Breeding of hands in the slope.
  3. Shrugs
  4. Thrust dumbbells with one hand with an emphasis on the bench.

Tuesday. Chest and Triceps:

  1. Push-ups with wide arms.
  2. Push-ups with narrow arms.
  3. Lowering both hands behind the head.

Monday. Back and shoulders:

  1. Shrugs
  2. Raise your arms with a dumbbell in the support on the bench.
  3. The layout of the dumbbells in the slope.
  4. The dumbbell set standing.

Wednesday. Chest and Triceps:

  1. Bench press.
  2. Push-ups with wide arms (without dumbbells).
  3. Alternately lowering the hands behind the head.
  4. Push-ups with narrow arms (without dumbbells).

Thursday. Back and biceps:

  1. Hammer.
  2. Shrugs
  3. Lifting hands for biceps standing.
  4. Thrust dumbbell to the belt.

Wednesday. Chest and Triceps:

  1. The layout of the dumbbells in the prone position.
  2. Bench press.
  3. Push-ups with narrow arms.
  4. Pushups with wide arms.

Friday. Legs and biceps:

  1. Lunges.
  2. Squats.
  3. Alternate lifting arms for biceps sitting.
  4. Lifting on socks.

Saturday. Legs and shoulders:

  1. Breeding hands with dumbbells in the slope.
  2. Squatting with dumbbells.
  3. Lunges.
  4. Rises on socks.
  5. Squatting on one leg (pistol).

Friday. Legs and biceps:

  1. Squatting on one leg (pistol).
  2. Lunges with dumbbells.
  3. Rises on socks with dumbbells.
  4. Lifting your arms for biceps while standing.

Injury prevention

Follow these rules to protect you from injury:

  1. Warm up well before each workout. Pay attention to all muscles and joints during the workout.
  2. Each exercise must be performed, following the correct technique. Any deviation from it can lead to sad consequences.

As a rule, it is recommended to perform from three to five approaches of each exercise, carrying out 6-10 repetitions.

Свои занятия дома или в тренажёрном зале необходимо строить исходя из вашего уровня подготовки: для новичков оптимальным вариантом является проведение занятий с промежутками 1-2 дня - это связано с медленной скоростью восстановления мышечных волокон у начинающих спортсменов. Более продвинутые атлеты могут позволить себе заниматься 5 раз в неделю или даже чаще.

You can work out each muscle group with the help of certain sets of exercises. It is necessary to carry out them accurately, following all recommendations. If you adhere to the correct order of training, you can precisely load the necessary muscles and not involve other parts of the body in the work.

This is not the whole list of possible exercises that can be performed with dumbbells at home. But they are quite enough to build a strong body.

As exercises are performed, it is recommended to gradually increase the weight of the dumbbells. The specified number of approaches and repetitions is relative. Everyone must set the load on their own, depending on the level of physical fitness.

Constant load progression will help you develop and improve your results. An example can be seen in the following image: