Stand with your feet at shoulder width apart in front of the bench. push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. make sure your shoulders. Then, lie face prone (down) on the bench with dumbbells on either side of you and squeeze your glutes and brace your abs. think about pulling your hands toward the hip as row the dumbbells up until you feel your upper back engage. lower down to your arms are straight and reset and repeat. best rep range: 8 15.
Programming tip: to build strength, perform 3 sets. starting with 10 reps on each arm, then 8 reps, then 6 reps. as the reps fall, increase your dumbbell weight. to build muscle, focus more on reps. 3 4 sets of 10 12 reps should do the trick. pro tip: control your dumbbell as you lower it down. Chest dumbbell exercises. flat chest presses. lying flat on bench, hold the dumbbells directly above chest, arms extended. lower dumbbells to chest in a controlled manner. press dumbbells back to starting position and repeat. avoid locking elbows. incline chest presses. adjust bench to an incline of 30 to 45 degrees. The benefits of dumbbell back workouts include include convenience, increase in muscle size and strength, and eliminating strength imbalances by fixing poor posture. here is a list of some of the best exercises with dumbbells for the back. weighted pullup classic exercise for building upper body strength and muscle coordination. Following the dumbbell workout plan calendar (printable pdf) will push you out of your comfort zone and toward serious progress. the schedule includes workouts three days a week for 12 weeks. every 2 weeks, the workouts become more difficult. individual workouts range from 15 minutes to 30 minutes, depending on your pace.
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