![]() Change up your rep count, up the intensity factor by increasing weight, or use smaller exercises and short breaks to eliminate downtime with a HIIT routine.ĭon’t neglect your macronutrients, either. The main thing you should do if you want to build muscle with dumbbell exercises is to keep your routine varied. But there are plenty of great dumbbell exercises to constitute a powerful upper-body workout on their own as well. To keep things interesting, your weekly workout routine should blend barbell and dumbbell exercises. If you’re trying to build a bigger chest, dumbbells activate the pectoralis major to a greater extent than barbells do. ![]() You can also perform many more single-arm exercises with dumbbells than you can with a dumbbell. One study from the Journal of Sports Science and Medicine found that dumbbell flyes caused greater activation of the biceps brachii than a barbell bench press.ĭumbbells might require more stabilizing energy than barbells, but they also allow for a slightly wider range of motion. Dumbbells also build muscle differently than barbells. Portability is one of the most obvious advantages of dumbbells compared to larger weights like barbells or the awkward shape of dumbbells and medicine balls. ( Note: Want our elite trainers to help you tone and strengthen your upper body? Start your Fitplan free trial today!) Benefits of Dumbbell Workouts Use some of the recommended variations to keep things fresh and make sure your body stays at peak hypertrophy. Since the tools you need are portable, these exercises are optimal for fitness outside the gym. Target your triceps, biceps, shoulders, and back with the dumbbell workout in this guide to get a ripped upper body and tons of functional strength. You can add them to bodyweight, banded, or lower-body exercises for an extra upper-body workout or you can use them as stand-alone weights to build muscle in your arms, shoulders, and back. Dumbbells are a great tool for quick, no-fuss strength training workouts.
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