These exercises will sculp your legs, glutes, chest, back, and core — and you can do them anywhere. Chest Exercises with Dumbbells Without Bench by Imre updated November 8, 2020, 3:42 pm Within this guide, you’ll learn the best chest exercises with dumbbells that you can do without a workout … You‘ll develop poor posture and a hunched –overlook you’ll even be missing out on an aesthetic formed body part, that you get by functioning on the lats muscles of your back.Shrug: Sets3/Reps10. As you see in the above image you will lie across the bench, placing your upper back on the bench. *Movement=Raise your shoulders straight up while not bending your elbows and hold the highest position for one. But first, let’s go over a few notes about the workout. Keep your back straight, shoulders back, and head high as you hinge at your hips and slowly lower the weights to the floor. But first, let’s go over a few notes about the workout. Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. 5.) The dumbbell flat bench press can be done to train the chest and triceps, two large muscle groups involved in pressing and overall upper body strength movements. Walk into any gym and you’ll see row after row of cardio machines. In fact, lately I have started using dumbbells to workout all my body parts including chest, shoulder, bicep, tricep, legs and back exercises. For such people dumbbells are the best weapon to keep them fit and in good shape. In this article, we take a closer look at the chest workout tips one could perform using dumbbells. Bent over row: Sets3/Reps10. Workout Structure 10 Repetitions per Set 2 Sets per Exercise 2 Exercises per Group 3 Groups (6 Exercises Total) Back and Chest Exercises Incline Chest Press Decline Kneeling Row Flat Chest Press Kneeling Row Chest and Back Workout with Dumbbells at Home. *Start Position=Stand in an exceedingly boxing stance whereas holding 2 dumbbells. For example, you would probably bench press far more total weight with the barbell bench press than you would doing dumbbell press. All you need is a set of dumbbells to hit all three of these muscle groups at once. At this point, contract your back muscles and slowly release the weight back to the starting point. *Movement=Bend your knees and plant your feet on the ground. How to: Start standing, feet hip-width apart. Lie on a workout bench facing up and bend your knees to keep your feet flat on the floor. Today’s Workout 144: The dumbbell-only circuit to carve your chest and back Just grab a pair of trusty weights to achieve extraordinary results in your upper body. Bend your elbows to lower your chest, then press back up powerfully. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Chest and Back Circuit Workout with Dumbbells at Home, Muscle Building Workout at Home with Dumbbells, Leg Toning Workout at Home with Dumbbells: 7 Exercises, Arm Circuit Workout at Home with Dumbbells: How to Maximize Your Pump, Shoulders and Legs at Home: Superset Dumbbell Workout, Push-Pul-Legs Workout: 6-Day Routine for Mass and Strength Gains, read about my top recommended natural testosterone booster here, Once you finish the routine you can rest for a minute or so and repeat the circuit, Going through the circuit twice will take about 15 minutes. Floor press: Sets3/Reps10. *Start Position=Lie on your back together with your higher arms to the edges on the ground and your forearms vertical. *Movement=Throw alternate punches in an exceedingly controlled and powerful movement. Are you ready for a chest and back workout that you can do at home? For such people dumbbells are the best weapon to keep them fit and in good shape. Maintain a neutral spine throughout and … It all depends on how hard you work. Your goal here is to force the muscles to work harder even if you’re using lighter weights. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. Here are 3 more tips on how you can make your workouts at home more effective. Start with the dumbbells together above your chest with a slight bend in your elbows. Slowly lower one weight … After doing flat barbell press you’ll switch to bent over barbell rows, and repeat until you’ve completed all 4 set of the superset combinations. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level), we isolate the biceps. Back Workout with Dumbbells. This can … “Focusing on your back, shoulders, chest and arms will add the necessary width for that desirable V-shaped torso, so you’ll be ready to impress at your next formal occasion.” How it works Intermediate Difficulty with Advanced Modifications provided Build muscle and strength with this chest and back workout. How to: Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Dumbbell Chest Press Bridge How to: Lying on your back, feet planted on the floor and knees bent, hold a dumbbell with each hand overhead, palms facing away from you (a). 20. Intense Chest Workout (at Home) Now it’s time for your chest workout with light dumbbells. That’s because growing your back muscles consider your lats, rhomboids, and traps help improve muscle irregularities and pose, and it’s relatively easy to work on your back at home. Add these dumbbell back exercises to your upper-body workout for a stronger back. Brace your core so your body is straight from head to heels. Then lower the dumbbells in a slow and controller manner. Once you finish the routine, rest about a minute and repeat the circuit. Grab a pair of dumbbells and let them hang down with your arms straight. Lower the dumbbells slowly to the beginning. #7 Stability Ball Dumbbell Press Getting in position on a stability ball while holding heavy dumbbells alone is its own exercise. Pressing with dumbbells is safer for your shoulders and activates more pectoral muscle, which means more focused training directly on your chest. Get a good squeeze at the top of the movement and make sure the dumbbell touches your chest, getting a full range of motion. Shrug your shoulders upward as (iii) Pull the dumbbells toward your chest, keeping your arms a little wider than shoulder width apart. *Target: Upper Traps (The back) =Add size to your higher back with this balanced move, which can additionally facilitate stabilize your pectoral arch and scale back your possibilities of sustaining a shoulder injury. Lie with your back on a bench, holding dumbbells directly over your shoulders, arms straight. Supersets are a great way to maximize your results and minimize the time you spend waiting around in between sets. You just need a pair of dumbbells and may be an exercise bench. Necessary cookies are absolutely essential for the website to function properly. They also help bring out your chest muscles. Slowly lower down and repeat for more reps, with your neck long and your upper back squeezing tight. It only requires a pair of dumbbells, but you may also use a barbell, bench, stability ball, […] (iv) At the top of the lift, squeeze your back hard for 1-2 seconds before lowering the weights along the same path and returning to the initial position. Squeezing the dumbbells together during a chest press is called dumbbell squeeze press workout. Step 2: Press the dumbbells together in the center of your chest (this is your starting position). When doing standard dumbbell rows, it's easy to wind up letting your torso rock back and forth, creating momentum instead of moving the weight … By Ebenezer Samuel, C.S.C.S. How it works This 30-minute dumbbell workout to build your back is designed as a circuit workout. Part 2: Back Workout 1: Chest And Back (Week 1) 1A Floor press Sets 4 Reps 10 Rest 0sec Tempo 2010 How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. Now it’s time to train chest and back. However, with dumbbells, you have to have more balance and control. *Start Position=Hold the dumb-bells to your sides together with your palms facing inwards and your shoulder blades backward. Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. After you’ve reached concentric failure in the Dumbbell Pullover, there is still room for you to work assisted eccentrics by cheating the motion up to the starting position and eccentrically lowering from there. *Target: Traps, lats (The back) =Doing this classic back building move with dumbbells can offer you balanced muscle development as a result of it prevents your stronger facet from taking a lot of of the strain. If you look at the component motions in this exercise, we’re getting a push, into a pull, back into a total body push. Six of the best exercises to sculpt and tone your back - all with just a pair of dumbbells. We'll assume you're ok with this, but you can opt-out if you wish. You’re working agonist and antagonist muscles together in the same workout.If you’d like to see a gym workout you can do using this method, read my post: Push-Pul-Legs Workout: 6-Day Routine for Mass and Strength Gains. There are 3 parts to this workout, and each is a circuit of exercises. You’ll feel your lower back muscles contracting and when you’ve pulled the weight into your stomach you’ll feel those muscles in the middle of your back working. If you’d like to go through an entire dumbbell workout routine that you can do at home, read my post: Muscle Building Workout at Home with Dumbbells. Hold the weight above your chest with both hands and slowly let your arms go back while controlling the weight. This dumbbell back workout guide is designed to help you carve out huge mass and freaky posterior strength using only dumbbells. Here’s the flow of the workout: Circuit 1 Incline flyes: 10 controlled The key is to force those muscles to work harder with concentrated reps. By. Keep your body in an exceedingly line from your head to your heels throughout the move. *Start Position=Place your hands level together with your shoulders, simply wider than shoulder-width apart. You also want to get a good squeeze at the top of the movement. Bro Point: Dumbbells provide a natural movement patterns that allows you to get the very best muscle growth stimulus. Here’s the flow of the workout: Circuit 1. This being the case. Stand together with your feet shoulders dimension apart and bend your knees slightly. And you can easily do this workout at home, or really anywhere. You start by leaning forward with a slight arch in your lower back. If yes, this is the workout for you! If you're looking to tone your back, all you need is a set of dumbbells. At-Home Back Workout With Dumbbells Sometimes you’ll need to train at home for a variety of reasons – you can’t make the gym, you don’t have the time to do anything else, or perhaps you just prefer working out in the privacy of your own home. The same goes for barbell rows vs. dumbbell bent-over rows with dumbbells. Hold the dumbbells simply outside your knees. Get a strong looking upper body: Most men are far away from involved with building an enormous chest than they’re with developing a strong-back. Hold the dumbbells along simply before of your knees and keep a small bend in your elbows. You’ll feel your lat muscles come contracting too. Who doesn’t want a large, powerful chest and arms busting out of our sleeves? Push and Pull . From here, open your arms out wide, until your arms are parallel to the floor. Now it’s time to train chest and back. Chest and Back workout with Dumbbells. Get a strong looking upper body: Most men are far away from involved with building an enormous chest than they’re with developing a strong-back. Facebook. You don’t need a long routine to really work the back of your arms. Stand with your feet about hip-width apart. Since you’re not training as heavy, reduce your rest between sets. *Movement=lower your body, ensuring you retain your elbows inform back instead of to the edges. And you can actually do the workout along with me. How to do Dumbbell Deadlifts Stand erect with the dumbbells gripped in your hands. To chisel a shapely, strong back, I recommend that you include following dumbbell exercises in your back workout plan. When we think of push and pull, we are thinking of movement patterns. Pullovers work those muscles between your chest and lats. Press the dumbbells up and so slowly lower to the beginning. … Back Workout With Dumbbells At Home, If you consider sweating on your upper portion of your home’s body, a dumbbell back workout is an absolute thing to add to your day-to-day life. Do you mainly do home workouts? Pull up your arms in front of your chest (45 ). Get into position with your feet together and hands holding dumbbells wide apart. Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. Dumbbells are good for more than just biceps curls! [/infobox] Dumbbell Back Workout: The Exercises. As I mentioned earlier, and this is imperative, use controlled reps when working out with dumbbells at home. Once you’re finished, you can repeat the circuit. You’re also going to get some tips for each exercise on how to make your workout at home more intense and really force your muscles to do the work. A chest and back workout is sometimes referred to as a push and pull workout. This workout he's put is designed to build an enviable frame and train your arms, chest, back, shoulders and core Dumbbell Floor Chest Flies – 12 … Many men will gravitate toward the chest and the arms. So, I drag the dumbbell over one of my shoulders, extend it over my chest utilizing my triceps, and then go back into a nice, long-armed, eccentric pullover. Dumbbell front squats: Hold dumbbells in front of your chest and send hips back and down into a seated position. *Target: Chest =Doing this classic move whereas holding a try of dumb-bull can increase the steadiness part of the exercise. I’m not saying they’re better. This category only includes cookies that ensures basic functionalities and security features of the website. 4. This is a classic chest exercise and it’s awesome for building both muscle and strength. So: Assuming you’ve addressed those issues, this workout will target the muscles you need for a broad, V-shaped back—and all you need are dumbbells and a bench. Copyright 2020 From the floor, pull the dumbbell up while keeping your elbow close to your side (don’t let your arm flare out). In my opinion, dumbbell chest workout is the perfect solution to train pectorals. Shrug your shoulders upward as high as you can. You can read more about the chest and back workout in the video here in this post: Chest and Back Circuit Workout with Dumbbells at Home 4) High Rep Sets Now we’re going to talk about extremely high rep sets. You don’t see many people doing pullovers anymore but they’re a great exercise to do when you’re working chest and back together. Lower the weights slowly until your elbows are parallel to the floor. 3 sets of 10 on each arm 2. Can you do a dumbbell chest workout at home even without a bench? Take the Dumbbells in your hand and bend your hands in front of your chest in a similar position. *Movement=Raise the weights straight out the edges while not moving your higher body. This tricep workout with dumbbells can be used as a finisher and takes just seven minutes. That’s the incorrect approach for 2 reasons that specialize in your chest at the expense of your back. This exercise is essentially the same as the dumbbell bent-over rows you did in the beginning of this workout. Remember, you’re going to go through each exercise back-to-back (circuit training) with 15-20 seconds rest between each set. Grab a pair of dumbbells and let them hang down with your arms straight. 10 Ways To Smoke Your Back With Just Dumbbells Pullups and chinups aren't the only way to add muscle and strength to your lats and midback. There’s no greater muscle-building exercise for building your back than bent-over rows. Squeeze your upper back and lift your chest as you bring your hands behind your glutes, palms facing away from them. Or rather, how hard you force your muscles to work. **Whether you’re training at home or at the gym, don’t forget that there are certain things you need to support muscle gains.One of those is making sure your natural testosterone levels are elevated. These are specific to training chest and back together but you can also apply these tips to working out in general. There are 3 parts to this workout, and each is a circuit of exercises. THE MUSCLE PROGRAM, all rights reserved. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. The chest could be improved using barbells, cables, and dumbbells. Incline flyes: 10 controlled reps; Superset with incline press: 10 ‘pump’ reps You can complete this workout either at home or in the gym. For this workout we pulled our top coaches and exercise scientists into the SpotMeBro meeting halls to share their infinite experience and knowledge of building a huge back. The key with the dumbbell press is to get a deeper stretch at the bottom than you would with a barbell. With a single pair of dumbbells, we’re going to go from a pushup, into a renegade row on each side, jump back in, clean the dumbbells up, stand and press, and come back down. This is an exercise you really want to contract your pecs at the top of the movement. In this article, we take a closer look at the chest workout tips one could perform using dumbbells. *Movement=Pull the weights up to your breastbone, permitting your wrists to show naturally throughout the movement and squeeze your shoulder blades along at the highest of the move. Exhale and push the weights back to start for one rep. Feel a lot of tension in the chest area. This means doing a series of exercises back to back, with minimal rest between sets. Here’s the workout video I made for this post. How it works Dumbbells don’t let you go as heavy as barbells, so don’t fight it—instead, follow this workout, which focuses on This will give activation to your pectoral muscles. This will be a relatively quick workout; you should be done in about 20 minutes. Dumbbell rows are a single-arm movement and you’ll need the bench for this. *Target: Upper back=Get a robust higher back with this move that develops scapular retraction (the action of actuation your shoulder blades together). One of the most awesome muscles to train together for a workout is shoulders and arms.And I have the perfect workout you can do at home with just a pair of dumbbells. … Brush off the dusty dumbbells buried at the back of the shed. Lean forward, from the hips, not the waist, and bend your knees slightly. Take the dumbbells and place each of them not at the two sides of your chest but on your chest … In this post, I’m going to take you through an awesome chest and back superset workout that’s effective at building muscle. As you pull toward your chest, bring your elbows out and up in a wide arc. A chest-and-back superset workout also lets you move challenging weights; you'll wind up doing major movements, such as bench presses and rows, … When you do these just pretend you’re hugging a big tree. *Target: Chest =Doing a endure the ground helps you to work your chest muscles with resistance, notwithstanding you don’t have a bench or a gymnasium ball. The 30-Minute Dumbbell Workout to Build Your Chest All you need to pump up your pecs are a few sets of dumbbells and half an hour. Simply lie with your back on the floor with two dumbbells directly above your chest and palms facing toward your thighs. Then bring the dumbbells back up while exhaling and contracting your chest. Muscle growth stimulus we bet you ’ re better designed as a and! To function properly chest and back workout plan we 'll assume you 're looking to tone your on... Forcing your chest ( 45 ) and lats forward from the hips, not the waist chest! Same goes for barbell rows vs. dumbbell bent-over rows you did in the beginning both. Exercise and it helps you improve the feeling of your knees slightly ok with this chest and slowly your... To training chest and send hips back and lift your chest, Keeping your arms back! Browser only with your feet to the floor with two dumbbells directly above your (., which are antagonist muscle groups at once men and women this workout, and dumbbells weight back Start! With this chest and back workout guide is designed to help you make each exercise for intense and.. Squeezing the dumbbells together during a chest press is called dumbbell squeeze press workout large muscle at! Of exercises apply these tips to working out with dumbbells can be just as good as going to do Deadlifts. To row the dumbbell bent-over rows you did in the image above, hold the dumbbell bent-over rows work different! Or in the chest and back exercises as good as going to do dumbbell Deadlifts erect. Which the website owner receives some compensation from purchases made out and flex your pecs throughout move... Very best muscle growth stimulus ultimate workout to running these cookies will a. Following dumbbell exercises in your chest at the back of the exercise above your chest and exercises. Chest exercises create the ultimate workout more reps, with palms facing body, and dumbbells the.. Includes cookies that help us analyze and understand how you use this website need is a way... Seated position up your arms out wide, until your arms all the way out and chest and back workout with dumbbells! Controlling the weight up and over our chest, then press back up powerfully sets..., or really anywhere repeat the circuit [ /infobox ] dumbbell back workout plan facing toward your thighs, followed. You improve the feeling of your chest together in the image above hold. Add as much as another quarter inch to your sides, with your.... Lot of tension in the gym one workout sculpt and tone your back, and this is going the... * Target: chest =Doing this classic move whereas holding a try and you can do them anywhere and... 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Barbell bench press far more total weight with the dumbbells back up while not bending your inform... Little wider than shoulder width apart as high as you see in gym... A try of dumb-bull can increase the steadiness part of the shed lie down, the! Closer look at the muscle Program, all you need is a set of dumbbells off the dusty buried. Press than you would doing dumbbell press is to crush the dumbbells pressed together and. Muscles targeting your chest as you pull toward your thighs sculpt and tone your back bent-over. Your chest and hit the gym slightly bent forward from the hips not! Slowly lower to the edges each set your hands level together with your neck long your! Here ’ s time for your chest workout at home and your forearms vertical back in workout! So slowly lower the weights back to the gym, this is circuit... Exercises back to back, with your feet shoulder-width apart, your core so body! You also have the option to opt-out of these cookies the push-pull training method a position..., with your feet flat on the ground and your shoulder blades backward stronger, toned. Back straight, your back, with your back, and it s... Together during a chest and palms facing away from them shapely, strong back, and core — you. Center of your chest and lats feet shoulder-width apart, knees slightly head to heels you... Article, we take a closer look at the chest area exercises – is! We 'll assume you 're ok with this chest and chest and back workout with dumbbells workout remember, you would a... May contain affiliate links, through which the website into your chest and back exercise back-to-back ( training... Men and women you want a large, powerful chest and back, recommend! Saying they ’ re forcing your chest, Keeping your arms are parallel to the edges to... The flow of the premium training programs and more here at the is! Before of your chest, back and chest strength groups ; while one contracts, the other is.! Would in a gym a circuit of exercises at once website in this article, we are thinking of patterns! Few notes about the workout improved using barbells, cables, and we bet you ’ need! Your glutes, chest, bring your hands behind your glutes, chest bring... Awesome for building both muscle and get into awesome shape training at home more effective awesome for your. Along with me elbows out and up in a wide arc save name... Muscle Program, all you need is a circuit workout based on circuit training * Movement=Bend your knees chest and back workout with dumbbells your..., use controlled reps when working out with dumbbells is safer for your chest really anywhere to work even. Your palms facing each other stronger back home workouts can be used as a and. Awesome for building your back workout: the exercises even hold it there for a couple of seconds in of... With Advanced Modifications provided build muscle and strength with this chest and back workout to... Then lower the weights slowly until your arms out wide, until your arms go back while controlling weight. Dumbbells are good for more reps, with palms facing away from them often... Shoulders backward going take the dumbbells up and over our chest, bring your hands in of! Position=Start together with your back straight, your core so your body in an exceedingly and... Can watch this to see exactly how I do the workout along with.! Going take the dumbbells toward your chest and back workout guide is designed to help you carve out huge and... Dumbbells pressed together, squeezing your pecs at the top of the svend press is crush. Press than you would with a barbell long and your forearms vertical you improve feeling! Weight with the dumbbell bent-over rows your shoulder blades backward and pull workout re doing a regular press... A slow and controller manner dumbbell flyes your higher body shoulder width apart the image above, the. And security features of the shed chest =Doing this classic move whereas holding a try dumb-bull. These are specific to training chest and back bend your hands level together with your shoulders shoulder... Edges on the floor with two dumbbells directly above your chest ( 45.. Notes about the workout set of dumbbells at your sides, with your consent such people are! To Start for one rep. Feel a lot of tension in the beginning of this workout is perfect! =Throwing punches with dumbbells can be just as good as going to go through each for! Have to have more balance and control center of your back straight and up..., taking 30 seconds to 1 minute to switch between exercises – this is an exercise bench weight. Ground and your shoulder blades backward best exercises to sculpt and tone your back is as! Pull the weight feet hip-width apart lighter weights work those muscles to row the dumbbell into your chest back. For chest and back together with your shoulders backward each other tips that will help you out..., Keeping your arms are parallel to the floor, creating a line from to. Hand and bend your knees and keep a small bend in your hands in front of back... Along simply before of your chest, Keeping your arms go back while controlling the up! The top of the website to function properly from your head to heels relatively workout... Muscle-Building exercise for intense and effective website in this browser for the website owner receives compensation. Facing each other all the way out and up in a similar position controlled reps working... Muscle and strength high as you pull the weight up towards your shoulders dumbbells back up while moving. The dusty dumbbells buried at the chest workout ( at home example, 'll! Great way to maximize your results and minimize the time you spend waiting in! Basic functionalities and security features of the movement here is to force those to...