Convenience is the name of the game for this At Home Dumbbell Workout. Find related exercises and variations along with. It also tightens the upper back muscles and tones the triceps. The chest and triceps are one of the most prominent features for a man. Push up until elbows are nearly locked and lower back down to starting position. Other muscles worked include deltoids, triceps, and forearms. Start the exercise sitting at the foot of the bench with two dumbbells placed on your knees. 1 arm dumbbell rows are even better and allow for maximum stretch on each rep. Incline chest press 1) Sit on the floor with your upper back against a couch. Here I will list a few for each muscle group that I find to be the most effective. Top Functional Chest Exercises. - Grab a 5 kg/11lb dumbbell in each hand with a hand position like holding a shopping bag. Squat down like you are sitting- bend at the hips and knees to lower down. Start off by sitting on an exercise ball straight up, gripping a dumbbell in each hand and keeping them elevated in front of your chest, palms facing in. Then, hold a single dumbbell in both hands at the center of your chest. Another fallacy is that dumbbells cannot help with either task. Secondary stress is placed on the upper chest and upper back muscles. In your workout: This is your multi-joint overhead press in your workout, so it substitutes for any of the other presses on this list. Use dumbbells to do free-weight exercises in your desk chair. The dumbbell press chest exercise is a variant of the better known barbell bench press and requires the use of dumbbells instead of a barbell. Take these back to the chest. Popular Latissimus dorsi muscle & Dumbbell videos Sitting on a Dumbbell to Hit Lower Lats Dumbbells workout for chest, triceps, shoulders and lats on a. Hold onto the front of the chair as you scoot your hips and feet out. Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This exercise is great for widening your chest muscles. The overhead press is a foundational movement for establishing baseline strength and building a completely balanced physique. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. SHOULDER EXERCISES arm circles arms cross side lunge arm swings Arnold shoulder press bear walk bent over lateral raise…. To start, do each exercise 5 to 10 times, repeating 1 or 2 times per week. Seated Overhead Press. Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause. Seated Dumbbell Fly Great exercise for the upper chest specifically, in addition to shoulders and upper back muscles, to perform it you will need two dumbbells and keep your back straight on the seat. This exercise can also be performed sitting down. The dumbbells should be resting on your knees in a vertical orientation at this point as seen below. The primary function of the weight bench workout is to developed muscular strength and longevity especially for body builders as well as athletes. (It is conventionally thought best to pause briefly at the bottom of the movement and not to rest the weight on your chest). -1-leg dumbbell reach: Hold one dumbbell in both hands, and stand with one leg behind the opposite leg. Most people get caught up between building muscles and maintaining strength. Repeat motion (Sets should generally fall between 3 to 6 with 6-12 repetitions). The shoulder press works the anterior and middle fibers of the deltoid and the triceps. Easy Light Weights DVD good for Rehab & Physical Therapy. There are different ways in which you can hold the dumbbells during the seated dumbbell front raise. Sitting straight up with both of your arms at shoulder height and with your forearms above your head, you extend your arms up and hold the position for a few moments, then bend your elbows back down to shoulder height. This fitness HowTo video tutorial shows you the proper way to do shoulder presses with dumbbells. Once again, Chest Presses are considered a compound movement has a world of benefits that can help in everyday activities as well. Hold a dumbbell at one end with both hands in front of you. For anyone who plays football, basketball or baseball, their muscles usually start to fatigue due to repetitive motion, especially late game. 3 3 Rep Flat Bench for dumbbells. In one swift movement, swing arms up overhead and forward passed your knees, push through heels and come to standing with dumbbell at chest level. Keeping your back straight, lean your entire torso back a few inches. The exercise involves moving two dumbbells in an arc-like motion from your sides to above your chest while sitting on an incline bench. This forces you to add 4kg/10lb each StrongLifts 5×5 workout. Dumbbell Crossbody Extensions. To make sure you work all the chest muscles, include a mix of motions in your chest workout routine: Press using the flat or incline bench, dumbbells, or bar, or seated machine chest press. Sitting Chest Stretch Next, slowly pull the dumbbell back over your chest. Land with a soft knee. Your positioning when performing this exercise can help create a simple and effective way to strengthen your chest, shoulders and core. You'll begin this exercise as you would the dumbbell bench press, sitting down on a flat bench with the dumbbells resting on your knees. Beginners can get the hang of it quickly. Dumbbell will do the rest of the work but depending up on it to do everything will not be. The palms of your hands will be facing each other. by Joe Stankowski, C. Just grab a set of dumbbells and try. If you want to get bigger chest then it is better to use weights and do workouts like the bench press, lat pull down, chest press, dumbbell chest flies, incline chest press, etc. It is a good thing that you have decided what you aim to get from your work out - muscle build. Add some resistance to bodyweight exercises to crank up the results. Use dumbbells to strengthen your chest. There are so many different ways I could go at this point. While continuing to squeeze the ball, slowly push the ball out in front of you at chest level until elbows are almost straight. The dumbbell bench press is a tennis weight training exercise that is used to strengthen the upper body. Sit on an upright. Stand tall and hold a dumbbell in each hand, your palms facing inward. This dumbbell workout is a go-to full-body workout for any fitness level. While there sitting you turn the dial on both sides of the dumbbell to your desired weight and lift. Ideal degree of incline should be around 30 degrees. Dumbbell flys can be performed using either a flat, incline or decline angle, while cable flys can also be performed lying on a bench (flat, incline or decline) or in a standing position (these are referred to as “cable crossovers”). Just grab a set of dumbbells and try. When blasting your shoulders, try starting with standing side dumbbell raises. Rubber dumbbells are perfect for home workouts because they’re super portable and duh – colorful. For the incline variation, lie on an inclined bench and have a spotter hand you dumbbells. And the execution of the exercise itself is not usually the main problem I see with people doing it it's how people get the dumbbells into and out of position for the exercise that has the most potential for injury. Learning body mechanics is important in strength training. To perform this exercise grab two moderate weight dumbbells. Lower yourself back down, but do not touch the floor. Surgery to repair the left knee when well; now I'm looking for thoughts on upper body workouts I can do in the meantime. Branch Fitness - Exercises - Chest Fly (Dumbbell) by Branch Fitness. Keep going until the weights are above you and at chest level. Jumping from 16kg to 18kg dumbbells is a 12% increase!. The Standing vs. The seated incur bicep curl bicep exercise is performed by sitting on a bench and holding one dumbbell in each hand. Hold the dumbbells in your hands and stretch your arms out in front of you. The dumbbell chest press is one of the best dumbbell exercises for developing and strengthening your chest, and the front of your shoulders. Hold the dumbbells above the shoulders slightly in front of you, pointing the elbows towards the floor. Another dumbbell workout that can easily be done by beginners is the shoulder shrug. Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. Curl the dumbbell towards your chest while making sure that the forearm is at a 45-degree angle. You can also use DIY and improvised weights if you don't have dumbbells. During this exercise, you can lie on either a flat or incline bench. com will show you top 22 best dumbbell exercises for shoulders and you can perform at home with the dumbbells. Push the dumbbells up and overhead so that the arms are fully extended. Take position, sitting at the front end of a flat bench with your feet on the floor and the dumbbells upright on the thigh muscle just above your knee cap. The Very Best Way to Build Your Chest a dumbbell flye or the pec deck exercise. Learn more about the anatomy of the triceps muscle. 2) Hold a dumbbell in each hand at shoulder height with your palms facing forward. Wondering how to pick the right sized dumbbells? First, if you are new to exercise start light and get your form first. Lower the dumbbells nearest to your chest, hold for three seconds and then lift these up at maximum. Elbows are bent and dumbbells are resting above the chest. Row the dumbbells up underneath your chest to the top of your ribcage. While I am a firm believer that the basic free weight chest movements are the foundation of a great chest routine, we sometimes need to tweak them to challenge our bodies in order to improve functional strength. Press the dumbbells up to full extension and then lower them back down slowly. This exercise is set up in a similar manner to the traditional dumbbell press. Hold a dumbbell in each hand by your sides with straight arms and have a slight bend in your knees. Your chest muscles will thank you. Keep your chest open and spine straight. Incline chest press 1) Sit on the floor with your upper back against a couch. Want another Chest and Tricep Workout? We love working out at home with dumbbells. It also exercises other secondary muscles such as the rotator cuffs and posterior deltoids of the shoulder as well as your triceps. 3 3 Rep Flat Bench for dumbbells. You can also do dumbbell bench press OR barbell bench press if you do not have a physioball. Minimize the distance between your shoulders. While the jury is still out on whether it is possible to do exercises only for your inner chest, it's a fact that these exercises definitely work on your inner pecs. (a) Sit upright on a bench holding dumbbells, arms down by your sides, palms facing forwards. A step-by-step guide on the ultimate dumbbell workouts to get a lean and well-built body. Start by grabbing two dumbbells and sitting on a bench that is fully supporting your back. Chest exercises help build muscle strength and power and can also give the breasts somewhat of a lift, making them appear perkier. Hold a dumbbell in each hand and sit on a bench with back support. It helps to strengthen the musculature of the shoulder girdle, work out the relief and make the ligaments more durable and elastic. But actually, this under-the-radar upper-body move (demonstrated here by. Again, all you need is a set of dumbbells (and a mat and a bench if you have one). HIIT UPPER BODY WORKOUT For Women At Home – Upper Arms, Chest & Back. Along with the other bodyweight exercises, you can try the dumbbell exercises to increase the shoulder muscles as well as their strength quickly. Bring the weights up and down while keeping the elbows tucked so that the contraction is focused solely on the triceps and not the chest. Other weighted exercises also help in improving the sunken chest. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […]. W hat are the best workouts to lose chest fat for men is one of the most asked questions on this site dedicated to gynecomastia. Be careful not to shift your lower body. And in fact, dumbbells are ideal for strengthening and growing these muscle groups. Whenever I do a few sets of dumbbell bench press I only feel it in my biceps and triceps. The dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and the shoulder regions. Did you know that there’s a huge variety of different exercises you can do at your desk to help beat the negative effects of sedentary work? It’s no surprise that sitting at a desk for several hours of the day, multiple days a week comes at a price—typically in the form of aches, pains, tension, stiffness, excess weight, and weaker bones. This forces you to add 4kg/10lb each StrongLifts 5×5 workout. Seated Dumbbell Triceps Extension Exercise Instructions. So here are the 10 best dumbbell exercises for arms that will deliver maximum results from your wrists to shoulders. Sitting on an upright bench. Begin sitting on the floor with a straight back and bent knees. 7 Best Bench For Dumbbell Workout Of 2019 ( Buyer's Guide) 1 1 AmazonBasics Flat Weight Bench. What are the best dumbbell exercises for chest?This is one question that we are all dying to know the answer to. TBH, the chest fly (aka chest flye, dumbbell flye, or pec fly), seems like a total bro move. There are two muscles that make up the pectoralis. Branch Fitness provides online personal training software to help fitness professionals manage clients, build, share, schedule, and track client workouts, and analyze client progress. Start Streaming 100s of Workouts Now. Begin by sitting straight up on an incline bench, the weights resting on your thighs. The great thing with dumbbell workouts is that you can do them anywhere. This exercise is done using a barbell with the appropriate amount of weight attached. We also offer a page of our Top 10 ball exercises. Some dumbbells. Explosively press the dumbbell up until the elbow is fully extended and then lower the weight back under control just outside the chest. Pick-up a dumbbell in each hand, and sit on the end of a bench. See 8 Best Images of Free Printable Dumbbell Workout Poster. One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps. While bodyweight exercises are a handy, easy way to work your muscles with minimal fuss, adding a bit of extra weight in the form of dumbbells can take your chest workout to the next level. Hold the dumbbell at the chest while sitting up. Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building. Line up your neck and head with your spine and maintain stability and alignment through the exercise, being careful not to hit your head with the dumbbell. All the press exercises again work only the front and side deltoids. Keeping your eyes on the weight, use your core to prop yourself up to a sitting position and push off the. May 10, 2018 until top of dumbbells reach chest level. Grab the barbell with a wider then shoulder width grip. In other words, hold the dumbbell with your thumbs around the bar and the weight resting on your palms. Note that the dumbbell is slowly falling, extending the elbow, and afterwards slowly bring it back up. Stand dumbbell standing (sitting). 2 2 Fitness Reality 1000 Super Max Adjustable Weight Bench. Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. These exercises help in strengthening the chest muscles and also in the expansion of the rib cage. Your no-fail weight-loss workout. How Do You Train The Chest Beyond Dumbbell Pullovers? There are plenty of other exercises that can help develop your chest further, including chest dips, the guillotine press, and other exercises. Keep your knees above your toes. 5 5 Fitness Reality X-Class Multi-Workout Bench for Dumbbells. The first is to have a training partner hand them to you once your feet our under the foot pads and you have laid into position. Start by holding two dumbbells by the shoulders and your elbows bowed outside at 90°. Keeping the slight bend in your elbows, lower the weights until your elbows are in line with your chest. From a sitting position, walk your feet out away from the ball to allow yourself to lie on the ball. Stand in a wide stance with your legs a little wider than your shoulders to hit the quads and adductors. But that's because there are a bunch of ways to properly use a dumbbell while seated — if you've got a dumbbell or two and a sturdy seat, you've got workout options. You'll target all the major muscles in the upper body including the chest, back, shoulders and arms, as well as the core. EXERCISE SETUP (STARTING POSITION): Sit on a low-back chair and hoist a relatively heavy dumbbell overhead, holding it with both hands, palms cupped against the upper inside plates. In the video you’ve seen Ben provide deep insight into how to train for a full chest and back. If you have developed any strength imbalances, you can cure them using dumbbells. That’s why this alternating dumbbell chest press is beneficial. DUMBBELLS Dumbbells (or free weights) can range from light to heavy. Stand with knees soft, arms straight up with elbows next to ears, holding a dumbbell in your hands. BACK - 22 Extension: Sitting (Cable) Hold cable in front of chest and extend low back. Slowly raise the dumbbells out above your head, rotating your palms outwards as you lift them. seated dumbbell military press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest and triceps. Stand with your feet hip-width apart, arms bent, holding a dumbbell above each shoulder. Slowly add repetitions until you are completing 20 to 30, every other day, or even daily. This video uses only bodyweight exercises, a mat, and a set of dumbbells. ) While keeping your back straight and facing forward, slowly bend down to one side until you feel a stretch in your abs then return back to the starting position. After selecting a set of weights that you can comfortably lift, lie down on a flat bench while holding a dumbbell in each hand. The seated dumbbell press is one of the best exercises for gaining mass in your delts. even when you're just sitting in a chair. Best Dumbbell Chest Workout Plan Free Download DIY PDF. 30-Minute Full Body Dumbbell Workout. Lay on a flat bench with the dumbbells tucked close to the chest. Unlike a barbell, which you have to hold with both hands, dumbbells allow you to alternate your arms or work one arm at a time so you can really focus on the muscle you're targeting. This Seniors Light Weights (Dumbbells) Fitness DVD has Exercises that are done Sitting with Gentle Slow Paced exercises. If you want a nice big chest, the dumbbell bench press is a must-have exercise, so I’m going to explain to you how to properly perform a bench press using dumbbells. The weight of the dumbbells makes your body work harder on each movement. Exercise 3 – The arms are positioned at a 45-degree angle from horizontal and then pushed back into the wall. Beginners can get the hang of it quickly. Try these three great chest exercises for beginners. Start Position: Stand facing away from a cable machine. Hold each dumbbell with a pronated grip on either side of your chest. Repeat this exercise once. Various Methods of Exercise: Dumbbells, Barbells, Machines, or Cables. Hold a pair of dumbbells above your shoulders with your elbows slightly bent. Use dumbbells to strengthen your chest. These are the muscles that extend from the upper portion of your upper arm, cupping your shoulders, till your collar bone. A fun full-body workout you can do at home. Push the barbell directly upward until it is at arms length above your shoulders. Slowly lower to the start position. The primary function of the weight bench workout is to developed muscular strength and longevity especially for body builders as well as athletes. Your upper arm should remain still throughout and only the forearm should move. We usually see the chest area being highlighted in billboard posts for a denim jeans advertisement of a specific company. Press weight up overhead then return to chest before reversing movement, sitting on ground and uncurling spine to return to starting position. Chest Plyo Box Incline Dumbbell Bench Press Strength Chest Dumbbell Incline Dumbbell Curl Strength Biceps Dumbbell Incline Dumbbell Flys Strength Chest Dumbbell Incline EZ-Bar Tricep Extension Strength Triceps EZ-Bar Incline Hammer Curl Strength Biceps Dumbbell Incline Hammer Dumbbell Bench Press Strength Chest Dumbbell Incline Hip Thrust Strength. By the way, drop the dumbbells on yourself and fast and shallow inhaling is not necessary. In contrast, when performing these exercises with dumbbells, the load is held in the hands. Here I will list a few for each muscle group that I find to be the most effective. Breathe out while squeezing and breathe in while returning to starting position. 3 3 Rep Flat Bench for dumbbells. Hold a dumbbell in each hand using an overhand grip and plant both feet on the floor, hip-width apart. Now jump your legs back to center. in this article we will briefly demo each exercise and discuss the distinct differences to help coached and athletes. Jumping from 16kg to 18kg dumbbells is a 12% increase!. Inhale and open arms wide out to the sides. How to do the Dumbbell Stability Ball Seated Tricep Extension Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. However, dumbbell exercises are also great for the lower body. Each of these circuits lasts roughly six minutes, one minute longer than a UFC round. Work hard, but stay within your level of comfort. A step-by-step guide on the ultimate dumbbell workouts to get a lean and well-built body. Do not hold your breath and remember to breathe out as you do the "work" part of each exercise. All the press exercises again work only the front and side deltoids. In other words, hold the dumbbell with your thumbs around the bar and the weight resting on your palms. The weight of the dumbbells makes your body work harder on each movement. Swipe to. We usually see the chest area being highlighted in billboard posts for a denim jeans advertisement of a specific company. One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps. Last week, I discussed the one leg dumbbell deadlift. Your chest will stay straight but lean back to create a 90-degree angle between your thighs and your chest. Your arm should be next to your torso. Alternate arms with very slow and deliberate movements. Begin standing with feet hip-width apart while holding a dumbbell in each hand. Sitting Light Weights [DVD] 60126810122 Movies This DVD contains exercises that are done seated, with gentle, slowpaced movements. For even more intensity: hold a dumbbell at your chest. The great thing with dumbbell workouts is that you can do them anywhere. Your positioning when performing this exercise can help create a simple and effective way to strengthen your chest, shoulders and core. The 1-1-2 press combines a unilateral bench press with a bilateral dumbbell press. With that in mind, this could be the last multi joint. Hi I am Dr Sneha Desu. Dumbbell Bench Press. Front Dumbbell Raises. In contrast, when performing these exercises with dumbbells, the load is held in the hands. Maintain the dumbbells in this position and sit down on the lower end of the bench. The chest exercise helps you target the upper portion of your pectoral muscles. With these exercises, you’ll not only hammer your core, but you’ll also boost your total-body stability and strength. Primary Target(s): Chest (All), Triceps. Bench presses with dumbbells, just as with barbells, are useful for working out the chest muscles and require extra stabilizing muscles to help you lift. Easy Light Weights DVD good for Rehab & Physical Therapy. Lower them to the sides, then bring them. While I am a firm believer that the basic free weight chest movements are the foundation of a great chest routine, we sometimes need to tweak them to challenge our bodies in order to improve functional strength. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Keeping your chest lifted, squat as low as you can. Shoulder Exercise - Shoulder Workout Deltoid Exercise For Developing Shoulders. Weight Lifting Exercises For Your Chest (Pecs): Below is a list of the best weight lifting exercises you can use to work your chest muscles. Working these muscles will help you see width gains in your shoulders. Made Easy Free Download PDF Quality Plans For Woodworking Learn the Basics of Woodworking. For the chest muscles or pecs we need to do a single exercise with dumbbells. Seniors Sitting Easy Light Weights (Dumbbells) Fitness DVD good also for Strength, Stopping Muscle Loss, Elderly, Physical Therapy and Rehab Exercises. With one dumbbell in each hand resting on your thighs, lie back onto the bench. Rubber dumbbells are perfect for home workouts because they’re super portable and duh – colorful. Dumbbell Bicep Curls Seated Dumbbell Biceps Curl. From that position, lean back and lift your feet off the floor. You should be lying on the bench with dumbbells on each side of chest and elbows fully bent. Purpose: This exercise is used to pack on mass to the chest and also gain strength in the chest, shoulders, and triceps. Some dumbbells. The key element determining whether it will stimulate the former or the latter is the bend in your arms and range of motion; both explain in the step by step guide. To start, do each exercise 5 to 10 times, repeating 1 or 2 times per week. So here are the 10 best dumbbell exercises for arms that will deliver maximum results from your wrists to shoulders. Keep going until the weights are above you and at chest level. Chest exercises like push-ups, chest fly, and chest press can increase shoulder stability, improve posture, and may even make breasts look perkier. Sit with your buttocks at the top angle of the decline bench (angled at 15-30 degrees) and position your feet under the ankle rolls. Exercises to Lose Your Arms & Stomach While Sitting Down. Note that the dumbbell is slowly falling, extending the elbow, and afterwards slowly bring it back up. There are many benefits to calisthenics which I lay out here. It is a great workout for your trapezius muscles. Seated Dumbbell Fly Great exercise for the upper chest specifically, in addition to shoulders and upper back muscles, to perform it you will need two dumbbells and keep your back straight on the seat. Begin sitting in a sturdy chair. Second, once you have your form you want to choose a weight that you can feel by end of the set. Dumbbell workouts for men for chest. Clicking on each exercise will bring you to a page where you can review detailed instructions and animated illustrations. In contrast, when performing these exercises with dumbbells, the load is held in the hands. Give this intense 5 minute dumbbell chest workout a try! You get a full chest workout and you can still do it right from home, all you need is a pair of dumbbells! Also, this would work as a. Do this 30-minute workout routine every other day, or do it two days in a row if that's better for your schedule. Grasp the handles firmly with a. The weight of the dumbbells makes your body work harder on each movement. Check out the sample exercise videos for a quick demonstration of doing dumbbell chest exercises. Dumbbell workout for the chest and shoulders. Bend your elbows out to the side and bring them down to shoulder level. Here are a few dumbbell exercises from our Trainer App to help you get started. Lie back with dumbbells. This is the best Chest Exercises for men and women, in my opinion and this Exercises you can perform in many different ways. Dumbbell chest flies or butterfly exercises are an important part of strength training and weight lifting. Do not get me wrong, it is also equally attractive on women too. In other words, hold the dumbbell with your thumbs around the bar and the weight resting on your palms. With only a pair of dumbbells and a bench, you can get a quick, calorie. Finally, Avoid arching your back when pressing the weight upwards. Sit on a Swiss ball, resting the dumbbells on your. Shoulder Exercise - Shoulder Workout Deltoid Exercise For Developing Shoulders. By using dumbbells, you're also able to get a better stretch at the bottom of the lift, as opposed to a barbell, where the bar itself limits how low you can go. Keep going until the weights are above you and at chest level. Dumbbell Chest Presses on Swiss Ball. Your upper arm and forearm should create a 90-degree angle, with your elbows at the sides of your chest. The shoulder press works the anterior and middle fibers of the deltoid and the triceps. Bring the dumbbells to the sides of you chest and press the weight up until your arms are fully extended. A fun full-body workout you can do at home. Bring the dumbbells to your shoulder height, holding them so that your palms are facing outwards. Hold your dumbbell in front of your chest vertically, brace your abs, and lower your body into a full squat. So to train you to toss and tug anything, we pulled six of the best upper-body exercises — all from the Daily Burn workout program, Live to Fail — to create the ultimate back and chest workout. The simplest equipment to use is a dumbbell, though the exercise can also be performed using a cable machine. However, dumbbell exercises are also great for the lower body. (a) Sit upright on a bench holding dumbbells, arms down by your sides, palms facing forwards. Keeping your chest lifted, squat as low as you can. Seated Dumbbell Rotating Shoulder Press Note: This exercise still works both your shoulders and back if you are standing, but for the reason described above, it's more effective for the back in. Repeat for the recommended amount of repetitions. Along with the other bodyweight exercises, you can try the dumbbell exercises to increase the shoulder muscles as well as their strength quickly. Don't worry if you've not done much for a while - these seated exercises are gentle and easy to follow.