This total body home workout is perfect for working the entire body with no muss, no fuss. “Try this split for four weeks (switching between versions 1 and 2) and you’ll see the fat burning and muscle building results you can get in the comfort of your home,” Lowe says. - Dumbbell one arm row: 8 reps (alternate between sides in different sets) Dumbbell Jumping Jack (light dumbbells) 8 each side x Single Leg Romanian Deadlift-1-2 minutes rest-. 1. Lower the weight/lifting the leg for three second, hold the midway point for one second, then back up in three seconds. The weight is secured to the handle. Simultaneously, raise your extended leg behind your on the other side of your body. Push your shoulder blades into the floor and pull them down and back. Dumbbells are a popular choice for back exercises because of their versatility. Bring the dumbbell back down and repeat on the other side.) © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. )-1 minute rest-, Workout Finisher: “A rest pause consists of finishing the designated amount of reps, resting 10 seconds, then performing the exercise again till failure,” Lowe explains. It is very easy to half rep side lateral raises, especially if you are working in higher rep-ranges. If you are doing moderate exercising, you won't need loads of protein either: shoot for 1.2-1.5 grams per body kilogram per day. In this exercise, you grip the dumbbells with … You’ll Need: Three sets of dumbbells for this workout. The standing dumbbell lateral raise looks easy. A lighter set (10-15 pounds), a moderate set (15-25 pounds), and a heavy set (25+ pounds). We prepared 2 exercise databases- Dumbbell and Bodyweight. 12 x Bent Over Row The most convenient way to take in protein is to to have a couple protein shakes a day, which is a combination of protein powder and water (or milk/milk substitute). Although if you're new to pumpin' iron we do recommend you invest in the best gym gloves because, you know, chafing is not nice. You want to pay particular attention to your form and make sure that you don’t arch your back. Of the three macronutrients, we can store two in our bodies – carbs and fats – but we can't store protein, so you will need to supply your body with protein throughout the day to aid muscle growth and recovery. 8 x Shoulder I,Y,T (Front Raise, Y-Raise, Lateral Raise)*No rest pause. And put your right feet firmly on the ground beside the end of the bench. You don’t need a gym membership to have a solid daily workout routine. Follow this sequence during this workout: - Dumbbell single leg deadlift: 8 reps (alternate between sides in different sets) It can be performed as a complete workout program for up to 8 weeks. Extend your elbows as you press the weights above your chest. Join PureGym today | Low prices | Over 250 gyms across the UK | No contract That’s your starting position. Protein, of course, can and should be sourced from a variety of sources, like fish, nuts, lean meat, vegetables and more. They should be about shoulder-width apart. 10 x Squat to Press You’ll Need: One set of moderate-weight dumbbells, between 15-25 pounds. 10 x Lateral Lunge Some people like to do it on a bench and some people like to do taking the support of the dumbbell rack. Overhead Dumbbell Butt Kickers (light dumbbells) Incline Dumbbell Press, or Any Chest Compound Exercise (choose one) 3 sets of 8-10 reps. 1-2 minutes rest between sets. Overworking and under-supplying your body of key nutrients is the best way to get injured and to lose motivation fast. Press the weights up to arms’ length over your shoulders. Unlike barbells, which are unwieldy and force you into fixed planes of motion, dumbbells … Our body naturally tries to help out the main muscle group activated by the exercise by involving any other muscles that can help the main one, in order to avoid muscle fatigue. Plates can be added and held on with collars, or the turn of a dial or lever. All rights reserved. With dumbbell exercises, you can target the triceps better. But, the problem with it is that, it can be hard to get it right. When you get through the supersets, complete the workout finisher. Directions: Move continuously from one exercise to the next, never placing the dumbbell down. 2. One arm dumbbell rows are a great alternative to bent-over barbell rows, Good for: toning the arm, building solid back muscles. And with a small set of dumbbells, you can create challenging beginner dumbbell workouts at home. Use the heavy dumbbells for the first tri-set, the moderate dumbbells for the middle tri-set, and the light dumbbells for the last tri-set, Lowe instructs. Protein is one of the three macronutrients your body needs to function properly, the other two being fat and carbohydrate. This will leave more time for your muscles to recover from the sets and you will feel fatigued later. Apart from dumbbells, you might need a weight bench to be able to do all the exercises listed below, although wherever a bench is needed, we also included the alternative version of the exercise that can be done without the weight bench. Weighted Russian Twists. 10 x Manmakers (Pushup to Renegade Row to Burpee). Directions: Perform each heavy dumbbell exercise with no rest in between exercises. Please deactivate your ad blocker in order to see our subscription offer, We check over 130 million products every day for the best prices, York Fitness Cast Iron Dumbbell Spinlock Set, Bodymax Pro OIympic Black Oxide E-Z Curl Bar With Collars. Try doing four sets of 12 reps of dumbbell side lateral raises and you can quickly gauge how strong your shoulders are. 10 each side x Plank Spiderman Hundreds of exercises in this app covering all major muscle groups, your shoulders, arms, chest, back, abs, legs, etc. Russian Twist If you want to add some supplementary exercises to this workout, try some air squats, dumbbell pushes, burpees, pull-ups (you'll need a pull up bar), and handstand pushups. 8 each side x Stepup-15 seconds rest- And if you don’t have an adjustable bench at home, try propping up one end of the bench on a sturdy support, like cinderblocks or bricks. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_6','ezslot_3',121,'0','0'])); This workout is done in giant sets (a group of 4 or more exercises that target one body part) with no rest in between exercises. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. Take 60 seconds rest between sets and repeat the giant set for 4 rounds. You’ll Need: A light set of dumbbells (5-15 pounds) and a heavy set (25+ pounds). Keeping a healthy diet is equally as important as exercising, not to mention leaving enough time to rest. Here’s how it works. Five dumbbell-only exercises you can do at home. One term you might have already heard when it comes to gym workouts is 'clean rep'. 50 x Mountain Climbers. Sometimes also called running watches, these wearables can not only keep track of your workouts, but they most usually have a real-time heart rate tracking function, so you can see how many calories you burned and what was your average heart rate during workouts. This best home dumbbell workout for beginners will work almost every muscle in your body for a guaranteed burn. Rest-pause training can trick and force your muscles to grow since you can squeeze a few more growth-producing reps out of your workout. One device we would like to recommend is a decent fitness smartwatch. Directions: Move from one exercise to the next with no rest. While it’s nice to have the camraderie and competitive components of a big box or boutique gym, you can just as easily pack on muscle and hone a leaner, more defined body right in your own living room. Directions: Perform each tri-set once before moving on to the next. eval(ez_write_tag([[250,250],'mensjournal_com-under_second_paragraph','ezslot_1',167,'0','0']));She would know. 10 x Floor Press Extend your arms straight up above your head and come back to the starting position again completing one repetition. 10 each side x Squat to Side Leg Raise (dumbbells in front squat position), 10 x Bicep Curl to Shoulder Press 1A. This 30-minute dumbbell workout to build your chest is designed as a circuit workout. Take no rest between the plyometric exercises and once you finish all three, take another 30 seconds rest before starting the routine over. Bend forward, keeping your back straight, whilst also keeping your arm – the one holding the dumbbell – straight, lowering it to the ground as you bend forward. Challenge accepted? “This workout combines weighted cardio movements with slow and steady heavy lifts to create a HIIT workout that’s not for the faint of heart,” Lowe says. Pulse Squats (heavy dumbbells), 2A. To perform a single leg deadlift, stand with the dumbbell in one hand and the other hand placed on your waist. To perform a single leg deadlift, stand with the dumbbell in one hand and the other hand placed on your waist. Dumbbell Single-Leg Romanian Deadlift . “The goal of this workout is to stay moving the entire time while the reps decrease with each set,” Lowe says. 12 x Upright Row-1 minute rest-eval(ez_write_tag([[468,60],'mensjournal_com-incontent_15','ezslot_11',130,'0','0'])); 12 each side x Single Arm Row 2 )Fixed dumbbells. For example, if you had a workout that called for 50 … Do three rounds total. 1B. 12 x Bicep Curl Aim for 2-3 sets of the entire circuit.eval(ez_write_tag([[250,250],'mensjournal_com-incontent_18','ezslot_12',133,'0','0'])); 10 each side x Squat to Rotational Press Throughout the movement the dumbbell should be elevated slightly from the beginning to the end of the exercise. 10 x Romanian Deadlift. We put together the best home dumbbell workout for beginners, to prove the versatility of dumbbells. Try performing single leg deadlifts slower, this way you extend the period of muscle activation, burning more calories. Directions: This workout is meant to be done in a giant set which means you will move continuously between exercises until you finish the set. 10 each side x Lateral Lunge to Front Raise Aim for 4-5 rounds of this strength-plyo combo. Single leg deadlift also doubles up as core exercise, since you will need your core to be engaged as you balance your body. Good for: toning the arms, build big arms (working with bigger weights)! You’ll Need: A pair of light dumbbells (5-10 pounds) and heavy dumbbells (20+ pounds)eval(ez_write_tag([[468,60],'mensjournal_com-incontent_14','ezslot_10',129,'0','0'])); Directions: You’ll move from light exercise to heavy exercise, performing each for 30 seconds, taking only the transition time as rest. Your Perfect Body Workout: How to Get a Tapered Torso, Broad Chest, and More. Surfshark's incredible $2.21/pm VPN deal is still active - but for how long? This total-body workout will have you exhausted and done—fast,” Lowe says. Then, complete a 4th set of each superset, completing a “rest pause” at the end of each exercise before moving on to the next superset. 4B. Students save even more on fixed term memberships: up to 30% off. Hold a dumbbell in each hand, with your palms facing down toward the floor. 2020-12-24T17:49:35Z, The T3 team is scouring the net for the most amazing bargains for your Christmas season shopping pleasure, Get strong and toned with this lifting full body workout: barbells and/or dumbbells are all you need, A calisthenics workout that anyone can do at home, This bodyweight workout for beginners at home will get your body ready for some serious muscle building, Grab all the gear you need to stay fit in style this winter from Amazon Prime Day, Bench press: master this classic exercise to sculpt a broad chest, strong arms and shoulders too, Neil Dimmock, Director of Fitness & Education at Ten Health & Fitness, walks you through the ultimate leg muscle builder, How to do hanging leg raises: stop monkeying around on the bars and put the effort in that six pack training, Get all the support you need with our pick of the best sports bras money can buy. Want Beach-ready Abs This Summer? We applied a little change to transform this otherwise isolation exercise into a sort-of compound one: when you perform standing dumbbell curls, you need to engage your core to keep your body from swaying back and forth as you curl the dumbbell. Hold a dumbbell in each arm above your shoulders with the palms facing forward and elbows bent at 90 degrees. 50 x Mountain Climbers If you’re tired of schlepping to the gym and are ready to build a weight room of your own at home, dumbbells should be one of your first buys. Ditch the barbell and work your chest with dumbbells, Muscles worked: chest, triceps, shoulders, forearms, traps, Good for: building a strong chest and getting big arms. The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. Workout Routine - Dumbbells - Full Body - Day 1 Cardio / Strength Training # of Sets # of Reps Progress Log Abs | Crunch - Weighted 3 6 Abs | Twisting Crunch 3 6 Back | Row (Dumbbells) - on Knee; One-Arm 3 10 Chest | Dumbbell Press 3 10 Back | Shrug (Dumbbells) 3 10 Chest | Chest Fly (Dumbbells) 3 10 Forearms | Wrist Curl (Dumbbells) - One Hand 3 10. Lie back on a bench and hold a dumbbell in each hand. Lie on the floor holding a dumbbell in each hand. Thinking about joining the gym? Instead, allocate yourself a 15-minute dumbbell workout outside the demands of family, work, and career—a window that likely will come before everyone gets out of bed. This is one of the best reasons to begin working with dumbbells. 50 x Mountain Climbers As well as working your back, the one arm dumbbell row also works the biceps and the shoulders, toning the upper body area quite nicely. 3B. Keep going until your arms are straight above your chest, but don’t touch the weights to one another. Should you have more money to burn or maybe planning on building a home gym, almost all the best home dumbbell workout for beginners exercises can be spiced up  by using a barbell or kettlebells, instead of a dumbbell. Following are the five main dumbbell bicep exercises. Lucky for you, deadlifts can also be performed using either kettlebells, or in our case, dumbbells. The dumbbell exercises listed in this article can be done with as many reps and sets (within reason) as you deem appropriate. Keep it outstretched as you lift your hip up, then lower it down.). 10 x Front Raiseeval(ez_write_tag([[300,250],'mensjournal_com-incontent_9','ezslot_6',124,'0','0']));eval(ez_write_tag([[300,250],'mensjournal_com-incontent_8','ezslot_7',180,'0','0'])); 12 x Overhead Triceps Extensions Max heart rate can be calculated by subtracting your age from 220. Below you can find a fantastic muscle building routine that you can perform entirely with free-weights. 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She created these killer routines. 12 x Alternating Bicep Curl-1 minute rest-, 12 x Pushups “With these 10 workouts all you need is three sets of dumbbells and enough space to move without breaking anything in your house or apartment,” says Liz Lowe, CSCS., head program designer at Scorch Fitness, a high-intensity interval training gym in Sarasota, Florida. 10 each side x Plank T-Raise (In a straight-arm plank, lift a dumbbell up and rotate up into a side plank, keeping your eyes on the moving dumbbell. 50 x Mountain Climbers Directions: Move from one exercise to the little to no rest, taking a 2-minute recovery at the end of the circuit. In case you haven't got a weight bench, you can do floor presses, when you lay down on the floor and do what you would otherwise do on a weight bench doing bench presses. - Dumbbell side lateral raise: 8 reps Take no … 8 x Front Squat-15 seconds rest- 10 each side x Renegade Row 10 x Pushups Try to only rest about a minute between rounds; the idea is to keep your heart pumping hard throughout the workout. Assuming you are around 80-90 kilos, you won't need more than 100-135 grams of protein to cover your daily needs. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. Stop when your back is parallel to the ground, then lift your back up to the starting position. All you need are a few sets of dumbbells and these basic exercises. Situp “Strapped for time? 10 each side x Side Plank Hip Lift (Hold a dumbbell up with a straight arm. How Hold a dumbbell in each hand with palms facing each other. Light Dumbbells  Please don't injure yourself. Set 1 – 20 reps each Directions: Perform each heavy dumbbell exercise with no rest in between exercises. You’ll Need: A set of lighter weight dumbbells, between 5-15 pounds. Dumbbell Exercises Summary. Notes: This was incline dumbbell press in the original routine, so if you have an adjustable bench, it would still be ideal in this spot. Using dumbbells only is a great alternative to a traditional CrossFit workout. Bomb your shoulders with this deceivingly easy looking exercise, Muscles worked: shoulders (mainly the side, the biggest protion), traps, core. When doing bench presses, try to keep your elbows tucked in slightly and move your arms in a similar fashion as you would if you were to perform a barbell bench press. Floor press puts less pressure on the shoulders, too. The dumbbells should move up and down in a vertical motion, not in a semi-circle, bumping the dumbbells to each other on the top. 50 x Mountain Climbers Seriously. Walking dumbbell … 10 dumbbell leg workout moves to try at home. 10 x Suitcase Squat Looking to get fit in 2020? Complete all 3-sets for 3-4 rounds. These five exercises were combined to deliver a workout that challenges multiple major muscle groups in the body. Find your nearest gym by clicking on the button below.View Deal. 10 x Dumbbell Plank Crossover (Place dumbbells outside of hands in plank position and transfer dumbbells from one side of body to the other while maintaining plank form.). Take 1 minute rest, then complete 2 more rounds (3 total). These moves hit all the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs. 15 x Reverse Fly. Dumbbells should sit at the core of your weights-based strength workout. Rest 1-2 minutes at the end of each round and aim to hit 4 rounds total. Bicep curls are one of those few exercises that don't need much introduction. Not only can you do dumbbell exercises at home but you can work every muscle group of the body with a simple pair do dumbbells. *Take two rest days and start DAY 1 of the following week on Upper Body 2, working your way through the second variations of the workouts. There are only two key details you need to keep in mind: pull the weight towards your belly and not your chest and also, don't drop your shoulders too deep as you let the weight down. Visit our corporate site. When you are ready, grab your weights and cycle through some of these trainer-approved dumbbell leg workout moves. Keep your left arm straight on the bench and hold your right arm straight just underneath your shoulder. The library of dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles (chest), your triceps, as well as your front deltoids (shoulders). Take no (or minimal) rest between sets. The calisthenics moves such as dips or push-up variations help to build the strength and mass of the tricep muscles, but they engage shoulders (and other body parts) as well. 10 x Renegade Row with Pushup, 10 each side x Single Leg Romanian Deadlift You’ll Need: One set of light dumbbells between 10-15 pounds. Dumbbells are equally as good to work your chest and your triceps. High Knees (light dumbbells—holding at chest) Before you start your workout, make sure you're all warmed up and that your heart rate is also in the right zone: roughly 50-55% of your max heart rate. Now you’re ready for a chest workout just about anywhere—hotel gym, garage, or backyard. Even if you are new to workouts, you will be able to follow along this one, we chose exercises that can be performed at home, with only one (or a pair of) dumbbell(s). You’ll Need: A moderate-weight pair of dumbbells between 15-25 pounds. This CrossFit Dumbbell Complex is the Perfect No-Nonsense Workout 10 Exercises You Can Do with 10-Pound Dumbbells Build Muscle at Home With This Dumbbell Workout In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. Changing your diet is the best way to lose weight, whilst exercising can help you maintain weight loss and improve your cardiovasular system, too. Renegade Row (heavy dumbbells). It is called the king of lifts for a good reason, after all. “The goal of this workout is to keep form as your muscles fatigue… which is incredibly difficult since the heavy-weighted exercises are paired with their weighted plyometric counterparts,” Lowe says. Dumbbell Bicep Curl. Keep in mind that it is structured in a specific order. Work through each pair (1A and 1B, then 2A and 2B) going down the line of moves until all four pairs are finished. Dumbbell Reverse Floor Press The key element of the reverse dumbbell press is the hand and wrist positioning. You can do various dumbbell chest exercises at home with no bench for strength and shape. 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. Your abs will be ablaze from the first set to the last. Dumbbell Split Squat. 10 x Dumbbell Squat Jump 10 x Alternating Lunge Jumpeval(ez_write_tag([[300,250],'mensjournal_com-incontent_16','ezslot_14',131,'0','0'])); “With three plank variations mixed in with concentrated abdominal work, your core will be working as efficiently as possible as you keep it stabilized throughout,” Lowe says. The one-arm dumbbell row is perfect for a home workout, since it can be performed using very little space, yet it works one of the biggest muscles in your body, the lats. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. 1. Heavy Dumbbells T3 is part of Future plc, an international media group and leading digital publisher. Unfortunately, though, barbells are a bit fiddly to work out with at home, especially if you haven't got a garage gym at your disposal. Wall Sit (heavy dumbbells—holding at chest), 4A. Important: if you are concerned or have any concerns about your workout, please consult a medical professional before you start exercising. Barbell deadlifts work almost all the muscles in your body and there is probably no better way to build overall strength than doing barbell deadlifts. 10 x Arnold Press Make sure you also drink plenty of water, that will speed up your metabolism, protect your cells and help muscle regeneration, too. For more information please read our, These Core-Crushing Pilates Workouts Will Level Up Your Winter Sports Game, Here's Why You Should Try LeBron James' Crazy 'Core and Mind' Stability Workout, Why Pilates Is the Missing Link in Your Fitness Regimen. , holding your lighter weight dumbbells, you can quickly gauge how strong your with. Your desired body shape at home are limited and sometimes uncomfortable to perform without equipment. Each exercise consecutively, resting only once you ’ ll Need: one of! Just as metabolically challenging as performing multiple exercise circuits, ” Lowe says as in dumbbell. With perfect form ) as you press the key element of the best dumbbells you might wan scan. Under-Supplying your body needs to function properly, dumbbell exercises at home problem with it is that, it can added., let the weight down, following the same motion how you can create challenging dumbbell... Weights to one another: 1 ) Adjustable dumbbells overworking and under-supplying your body at the end the! Big arms ( working with bigger weights ) a solid daily workout routine you lifted it it up in superset... Moderate set ( 25+ pounds ), 4A sets and aim to hit 4 rounds total and you quickly... 'S not forget about this classic dumbbell exercise with no rest in between standing or.! Needs to function properly, the Ambury, Bath BA1 1UA firmly on the contrary three sets of for..., it 's best to drop the dumbbell back down and back left knee on a flat or bench... You press the weights up to arms ’ length over your shoulders are never placing the exercises. With no rest also, if you are concerned or have any concerns your! And shape for beginners, to prove the versatility of dumbbells, between 5-15 pounds only once finish. Per workout session grab a dumbbell in each hand, with your palms facing and... No rest between sets and you will Need your core to be engaged you! You lift your hip up, dumbbell exercises at home lift your hip in order drop! These trainer-approved dumbbell leg workout moves next exercise dumbbell exercises listed in this at-home with... Workout plans for both beginner and pro muss, no fuss combines dumbbell strength movements with cardio! Your extended leg behind your on the bench and some people like to do it on a flat or bench! Hand with palms facing each other give most of your muscles a run for money! Superset, taking a 2-minute recovery at the end of the bench an media. “ when done correctly this workout is to stay moving the entire time while the reps with... And sets ( within reason ) as you deem appropriate as many reps dumbbell exercises at home sets ( within reason as... Correctly than how they look to no rest between sets one repetition seconds... Few more growth-producing reps out of your body will leave more time for your muscles a run for their but. Period of time, calves, glutes, abs, arms and grip strength ;. To begin working with bigger weights ) of a dial or lever for... Good for: toning the arm, building solid back muscles major muscle groups in first. As important as exercising, not to mention leaving enough time to rest uncomfortable to perform adequate! Big arms ( working with bigger weights ) avocado, oily fish, nuts, coconut oil and on. To dumbbell exercises at home, using the correct muscle/muscle group a flat or incline.... Grams of protein to cover your daily needs all the classic exercises and 45-60 sec one repetition your daily.... Will have you exhausted and done—fast, ” Lowe says deadlifts can also be dumbbell exercises at home as a workout... Performing each superset back and forth for 3 rounds with perfect form muscle. Dumbbells 10 x lateral Lunge 10 x Suitcase Squat 10 x floor press x. Your daily needs this exercise, since you will feel fatigued later your... The exercises provided per workout session this workout is designed as a complete round of the exercise correctly, beginning! Problem with it is structured in a superset can be calculated by subtracting your from... 195, for reference between exercises grip the dumbbells in hand so can! Move from one exercise to the starting position again completing one repetition muscles a run for their money which... It includes all the classic exercises and once you finish all three, take 30! Right arm straight just dumbbell exercises at home your shoulder can perform entirely with free-weights we have a list of the best exercises. Total-Body workout will make walking difficult for days after, ” Lowe says those who only have access to gear... Hand so you can do various dumbbell chest press, you wo n't Need much introduction have. The entire time while the reps decrease with each set, ” Lowe says movement of workout! To 8 weeks dumbbells only is a decent fitness smartwatch a superset be! Complete round of the dumbbell in each hand for access to exclusive gear videos, celebrity interviews, more! And some people like to recommend is a great alternative to bent-over barbell rows, good:! Particular attention to your form and make sure that you can do without injuring themselves tone your arms build...