weight training at home with dumbbells

the workouts in the plan are made up of supersets, where you do pairs of exercises back to back to keep your muscles under tension for as long as possible. in a superset you pair two exercises and perform them back to back, only resting after doing all the reps of the second move. lower the weights towards your chest, then press them back up powerfully to return to the start. keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower them back to the start. keeping your chest up, lower the weight behind your head, then raise it back to the start.

raise the weight behind you until your arm is straight, then lower back to the start. why bringing your hands close together reduces the involvement of your chest and shoulders so your triceps muscles have to do a lot more of the hard work to lift and lower your torso. with your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start. keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start. keeping your chest up and arms straight, raise the weights in front of you to shoulder hit. pause at the top, then lower the weights back to the start.

once you’ve selected your weights, check out the guide below, which explains how to follow this training plan and how to: lie on a bench or step and hold dumbbells up over your chest. bend the elbows and lower the weights until try these 20 best dumbbell weight exercises. we’ve rounded up the moves you need to know from , dumbbells workout at home for beginners, dumbbell workout plan pdf, dumbbell workout plan pdf, dumbbell exercises at home, full body dumbbell workout routine at home pdf.

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