The most practical dumbbell fitness exercises

Among the fitness equipment, dumbbells are a very good equipment. In dumbbell movements, some movements are better and some operations are more average. However, some people don’t know what dumbbell exercises are, and of course some people still know what they are. So, what are the most practical dumbbell exercises? Let’s take a look together!

Dumbell shoulder pressing

Sitting and standing postures, with your legs spread apart on the ground, and keep your torso straight. Hold a dumbbell with both hands, and your palms forward. Bend the elbows to 90 degrees. Exercise force to lift the dumbbell to the top of the head. Control the dumbbell to slowly restore it to its original position.

Upright rowing

Stand upright, spread your legs apart and hips as wide as your hips, keep the torso straight, hold a dumbbell in each hand, hang the dumbbell in front of your thighs, and face the palms back. Bend and lift the elbow joint up to both sides, lift the dumbbell vertically to the height of the shoulder joint. Note that the elbow joint is slightly higher than the dumbbell. Stay for a few seconds, and then slowly lower the dumbbell to the initial position.

Single-arm Bend up, support your left hand on the edge of the stool or the hard bed, kneel on the stool, bend your right leg slightly to support your body, your upper body is parallel to the ground, hold a dumbbell with your right hand, and put your upper arm on the side of your body, and your forearm naturally sag. Keep your upper arm still, slowly straighten your elbow joints, so that the dumbbell rises to the back of your body. Then slowly restore the dumbbell to the initial position. After repeating the specified number of times, change to the other side.

Dumbbell squat

Squats are more familiar with, and dumbbell squats are just a little negative Heavy, give more pressure on the legs.

Dumbbell bench press

The weight of the chest will be larger, and the weight of the dumbbell can be heavier, 20 kg or higher. You must feel the force of the chest muscles in each press.

Dumbbell flying birds

Flying birds can train the middle lens of the chest muscles to make your chest look better. The weight of the birds is lighter than that of the bench press.

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