Three Ultimate Dumbbell Workouts for Men
When we talk about free weights, it is apparent that dumbbells are a lot more versatile compared to barbells. Dumbbells are small in size and you do not need to occupy much space when you perform weight lifting, you can move around freely from one space to another as well. They are easy to stock up, thus you can utilize them at home.
In this article, we have put together the three ultimate dumbbell workout routines for men—the ones they can do with just handful pairs of weights. With this versatile piece of workout equipment, you will be able to boost your strength to the next level and acquire other useful profits.
A Short History of Dumbbell Lifting
The conception of the dumbbell was originated nearly two thousand years ago. The ancients made a piece of equipment called the haltere, which was a crescent-shaped rock with a handle. This ancestor of the dumbbell was utilized for weight lifting as well as for long jump events. Another type of dumbbell that was made throughout the ancient times was the “nal”. This kind of equipment resembles a club, and it was utilized by the Indians for over a thousand years. It was in fact used by wrestlers, sportsmen, and bodybuilders to build their strength and muscle size.
A few years later, dumbbells were utilized by English bell ringers to build strength in a silent way. Today, dumbbells can be found everywhere. They are the most well-known option for exercise trainees, both on gyms and at home.
The Good Uses of Dumbbell Lifting
Dumbbells offer you a greater range of movement and activity compared to barbells or any other types of exercise machines. There are actually a lot of benefits you can get from using dumbbells on your workout routine.
- Dumbbells can provide you a more convenient range of movements.
- A dumbbell has a compact nature, which makes it a good option for dynamic motions.
- It is easier to put down a dumbbell in case a lift goes wrong, and it makes it a great choice when you are training by yourself.
Three Ultimate Dumbbell Workouts for Men
So, here are three vital exercises to beef up your dumbbell training routine:
1. The Straddle Press
Purpose:
To test interior strength and flexibility targeting hips and harmstrings
Instruction:
Start by sitting on the ground in a bestride position while holding dumbbell at shoudler height. Then, press the dumbbell above your head without leaning towards your back. Make sure that your legs are fully straight during the workout. Do this on both sides.
Men’s Weights:
- Beginner: must be 15% of your weight for 5 reps for each arm
- Intermediate: must be 25% of your weight for 5 reps for each arm
- Advanced: must be 35% of your weight for 5 reps for each arm
- Expert: Must be 50% of your weight for 5 reps for each arm
2. The Bent Press
Purpose:
To develop extra pressing power and true multi-planar strength
Instruction:
Hold the dumbbell at shoulder level. Place your feet in the same position as if you were performing a windmill. Start by hitching your hip towards the side and push the dumbbell upwards while your opposite arm reaches the ground. Go back to the first position and repeat.
Men’s Weights:
- Beginner: must be 15% of your weight for 5 reps for each arm
- Intermediate: must be 25% of your weight for 5 reps for each arm
- Advanced: must be 35% of your weight for 5 reps for each arm
- Expert: Must be 60% of your weight for 5 reps for each arm
3. The Windmill
Purpose:
Good for developing shoulder rational strength and stability, suited for wrestlers, martial arts, and MMA athletes.
Instruction:
Press the dumbbell above you head by using one arm, and try to keep that arm fully straight during the workout. Place your feet about hip width apart and turn them towards your working arm at 45 degrees. Start by hitching your hip towards the side, and then gradually reach down to the ground. Look up to the dumbbell and let your arm and shoulder rotate. Go back to the first position and repeat.
Men’s Weights:
- Beginner: must be 20% of your weight for 5 reps for each arm
- Intermediate: must be 35% of your weight for 5 reps for each arm
- Advanced: must be 50% of your weight for 5 reps for each arm
- Expert: Must be 75% of your weight for 5 reps for each arm
Safe and Right Use of Dumbbells
In general, there are a lot of dumbbell workout rules that you need to follow in order to prevent the risk of injuries, at the same time achieve better results. Before you start your dumbbell training, it is advisable to do warm ups to prep up your muscles for the exercise. Make certain that you select the right dumbbells because there are tendencies that you may overstrain your muscles provided that the weights are too heavy. If you feel any pain while doing the workout, reduce the repetitions or weights, and if the pain still persists, then you should stop training for a while and take a rest. Before starting any routine, it is advisable that you undertake the lighter weights first.
Final Thoughts
Opting for a complete set of dumbbells is a relatively effective way of beefing up your own home gym where you can regularly perform these three vital dumbbell workouts to increase your muscle strength and endurance.
My advice is quite simple; if you are a beginner, I best recommend you to get a one hour session with an exercise trainer and request for a demo for each of the workouts listed above. You should take note some necessary instructions, correct your wrong movements, and then do them on your own. There’s no need to rush, so take it easy. It is just a one-hour training that will garner a lifetime of good shape and build
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