7 Best Bench For Dumbbell Workout Of 2019 ( Buyer's Guide) 1 1 AmazonBasics Flat Weight Bench. • Do these exercises _____ times each week. msn lifestyle. These five easy exercises will give you toned and muscular arms. powered by Microsoft News. This workout can be done for any time increment, long or short. This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems. Here is a list of the five best exercises with dumbbells that you could add to your shoulder workout routine to start building and conditioning them. Dumbbells are the most accessible free weight, so they’re usually the first exercise people will try in the gym or as part of a home workout. This Light Weights (Dumbbells) Sitting Exercises DVD has : A Gentle Warm Up, A Full Body (Slow Paced) Strength Exercise Routine, Cool Down with Stretching and Breathing exercises, and a Relaxation Segment with nature and soothing music. Whatever exercises you’re doing, it would be more effective if you add some butt squeezes to it. This is called an isolated exercise because it only works one of your muscle groups. Focus on Your Biceps. I realize there are some exercise options that would be really, really helpful if we had a barbell, but that’s not the game here. • Do all exercises slowly and gently. You will need a firm chair and hand held weights or wrist weights for these exercises. It's ideal for the beginner or someone who has limited amounts of equipment available. Then hinge your chest forward and return to the starting position just grazing the back of the chair. Do not flare them all the way out to sides, as this will stress the shoulder joint. Best Dumbbell Exercises For CrossFit. There is a workout called the ladder triset and is a great way to exhaust your chest in many ways. with the body or the dumbbell while the dumbbell is being lifted. Dumbbell Curl Begin by holding a dumbbell in each hand at your side, palms facing forward. Best Dumbbell Workouts for Men. Do each exercise for two to three sets, rep range is up to you depending on how heavy you wanna go. The exercise for the left hand is also performed. Don't worry if you've not done much for a while – these seated exercises are gentle and easy to follow. But first, the researchers determined the subjects’ one-rep max using dumbbells and barbells in the seated and standing position. Once the athlete has reached lockout, the repetition will. Medically reviewed by Peggy Pletcher, MS, Equipment needed: All of the exercises below should be done while sitting in a sturdy chair, such as a heavy. • To make exercises harder, slowly increase the number of repetitions. While some explaining was necessary to properly show the difference between free weight exercises, body weight exercises and machines, and compound exercises and isolation exercises, and of course the different weight training movement. Make sure to maintain a slight bend in your elbows. When you sit in the chair, bend your knees at 90-degree angles and plant your feet on the floor. A seated dumbbell kickback exercise is a great tricep exercise. Sitting on a weight bench, place your feet flat on the floor and let your arms hang at your sides, holding dumbbells with palms facing forward to do the bicep curl. While doing any butt toning exercises, just squeeze or contract your bum muscles for as long as you can. The easy and fun exercises I describe here target areas that are most susceptible to fractures: the spine, legs, hips, wrists, and arms. They’re lit up like Christmas trees on crack. List of the top 5 Best Sit Up Bench of 2018 #1 XMark 12 Position Ergonomic Adjustable Decline Ab Bench XM-4416 The X Mark (XM4416) adjustable decline ab bench is your ergonomic exercise partner, all set to tone your abs and lap up those core strengthening exercises. While lowering down into the squat, hold the dumbbells by your sides and then raise them up out. Using dumbbells for full-body, multiplanar movements can provide a variety of different strength outcomes. Rather than just sitting at your desk during lunch or breaks, go for a walk. Do each exercise for two to three sets, rep range is up to you depending on how heavy you wanna go. Dumbbell Exercises While Sitting. Created with WorkoutLabs Fit workout builder. This exercise can also be performed while sitting down or with your back supported. The last thing you want to do is perform seated dumbbell exercises on a wobbly chair with arms, which will have you more focused on the chair than the exercise. You will need a firm chair and hand held weights or wrist weights for these exercises. i'm sure to come back to try this one again, sitting or not. The palms of your hands should be facing forwards during the exercise. Dumbbells should face each other. Rather than just sitting at your desk during lunch or breaks, go for a walk. Although there are plenty of bodyweight exercises that can strengthen your center, the following dumbbell exercises for abs are a great way to make things more challenging…and more rewarding. Cycle through 3 times for time. Find and follow posts tagged dumbbell workout on Tumblr Sit down on a bench or place in office with back support. • Sit with your knees together and place your hands, palms open, on the outside of your thighs near your knees. Keep your shoulder blades retracted throughout the exercise. This exercise nails your chest while. If you have pain, ease up on the movement. Do not flare them all the way out to sides, as this will stress the shoulder joint. Slowly raise the dumbbells up to shoulder level by bending at the elbow, keeping your wrists straight and shoulders back and down throughout the move. Here’s what I mean… Sit on a bench with an at least partial upright back pad and grab a dumbbell in each hand. • Do each exercise _____ times. A standing abs workout is a great starting place for people who are looking to build core strength. And also I JUST passionately advise the item. Place your elbows at a 90-degree angle with your upper arms straighten up. But despite all the research that suggests. caused during a heavy workout. This is a movement that are great for your chest. • Sit with your knees together and place your hands, palms open, on the outside of your thighs near your knees. Try this effective dumbbell exercise routine to build your strength or endurance. This is one of the best shoulder exercises for women that also work great for your arms. While maintaining this position, shrug your shoulders up towards your ears. Though both compound exercises are very similar in execution and may work the same muscles, using dumbbells may offer more benefits over using barbells. 6 in this ranking, but it can be argued that there’s no more satisfying biceps exercise than the concentration curl. Exercise #8 Dumbbell Squats. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. Bring your biceps parallel to ground is enough. Whether you choose a full stack of weights with cardio equipment or you simply want some dumbbells and a yoga mat, the products in Walmart's Exercise and Fitness department will help you get moving and stay healthy. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises. Place your fingers behind your head and tighten your abs. Begin sitting in a chair with one dumbbell in each hand, with your palms facing forward, keeping your elbows close to your sides. Here is how to do this exercise. 6 6 CAP Barbell Deluxe Utility Weight. Bring your biceps parallel to ground is enough. You will want to start adding heavier weights when you can easily do 15 reps of an exercise. It may be down to preference in many cases, but performing reverse sit-ups may challenge your muscles like never before. PERFORMING THE DUMBBELL BENCH PRESS WITH GOOD TECHNIQUE. Contents1 Best 11 Biceps Workout2 1) Standing Biceps Curl with Olympic barbell – WIDE GRIP3 2) Standing Biceps Curl with Olympic barbell – SMALL GRIP4 3) Standing Biceps with the EZ Curl Barbell5 4) Standing Dumbbell Curls6 5)Concentrated Dumbbell Curls7 6) Incline Biceps Dumbbell Curls8 7) Biceps Preacher Curls with Olympic barbell9 8) One Arm […]. In other words, hold the dumbbell with your thumbs around the bar and the weight resting on your palms. When your ready step forward with one foot about 2 feet in front of you while the other foot remains firmly planted. The dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength and hypertrophy, and improve pulling performance. Lean forward while keeping your back straight until your shoulders are just above your knees. This should be one fluid movement. Back & Biceps Dumbbell Superset Workout. It's ideal for the beginner or someone who has limited amounts of equipment available. Hold the dumbbell in front of you, either close to your chest or with arms extended straight ahead. • Sit up straight in a firm chair with back supported and feet flat on the floor. Since the trapezius muscle acts both on your neck and shoulder, some of the exercises below have. 0 Historians such as Jan Todd, author of The Iron Game History believe that dumbbell training dates back to the ancient Greeks. Make sure to keep your core tight throughout the exercise. Dumbbell Lunges: This exercise requires a lot of balance so be cautious. Do this until your arms are close to a strain. How to do Flat Dumbbell Press (Dumbbell Bench Press) Sit on a flat bench, hold two dumbbells, and keep them in the resting position on top of the thighs so that your palms are facing each other. One may stand, sit, or lie on a weight bench or other flat surface while doing the Dumbbell French Press. Forward Lunge Lunges alone are great for toning your legs and glutes, but holding your weights in rack position while completing this exercise will add an even greater challenge. Why This Exercise is Important: As the name implies, seated dumbbell curls are just traditional dumbbell curls performed while sitting down, preferably somewhere with back support. Bring your biceps parallel to ground is enough. This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems. The Dumbbell Sit-up to Press engages the abdominals to a greater degree than a traditional sit-up. Lateral Raises. By Kate Bayless. Hold a dumbbell in each hand. Cross your right knee over your left, like you would sitting in a chair, and shift your hips to the right before dropping your knees to the left. Sit on the floor, leaning partway back at a 45-degree angle, with your back flat and torso and thighs forming a V shape. Lean forward slightly while keeping your lower back flat. Seated Dumbbell Press. This list consists of 10 easy-to-do exercises that utilizes dumbbells and develops different major muscles groups for a full body workout. out as you do the "work" part of each exercise. Axe Free weights and in this case, dumbbells, came onto the scene as staple part of physical fitness and strength training as early as ancient Greece and in a similar form in India. Dumbbell Exercises While Sitting. Keeping your upper arms steady, hold a dumbbell with both hands behind your head. The Overhead Press is a full body, compound exercise. Bicep Workout Routine : This will not only lead to a large number of minor advances and efforts much more, but can also result in injury. What are the best dumbbell exercises for dumbbell workouts? The list below is a combination of functional movements like the front squat and deadlift with targeted dumbbell exercises like biceps curls and bent row. Use the calories burned calculator to calculate how many calories burned for dumbbell bench press. or less--or a ball in your hands, straighten your arms and hold the dumbbell or ball on your knees. Stretch Bands. 9 Exercises You Can Do While Sitting Down. The Smith machine is a barbell that is constrained to vertical movement. In comparison, the chair workouts for core and leg really benefit from using a chair because they require moving the lower muscles in a concentrated way. • Sit with your knees together and place your hands, palms open, on the outside of your thighs near your knees. Step 1: Lie on your back on the floor, holding two dumbbells at arm's length over your chest. Like the idea of a dumbbell only workout routine but need it to be a 3 day routine? Check out this 3 day powerlifting dumbbell routine. Your feet should be about shoulder width apart from each other. Hold a dumbbell in your right hand with your palm facing away from your body. Your palm should be facing inwards. Music, while optional, can make it more enjoyable. 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. Skip the gym: 10 gadgets for getting fit at work Wake to a dumbbell alarm, sit for a cubicle workout, then step on a Wi-Fi scale Concept tai chi office chair combines sitting with exercise. You can even hold some dumbbells while doing your squats for a more intense workout. Best Dumbbell Exercises For CrossFit. While keeping your elbows close to your side. While anyone can use dumbbells with great success, there are trainees who may want to include more dumbbell work in their programming. Contract abs to bring the ball back to center and then to the left. Tips/Caution Breathe out while lifting the dumbbells and breathe in while returning to starting position. Incline bench dumbbell long curls: While sitting on an incline bench, start. Train with us. With a slight bend in the knees, hinge forward at the hips, pushing your. The v-sit dumbbell pass is an intermediate core exercise. So types of of exercises can what you are doing in a good bodyweight workout?. Nerd Fitness: A fitness website for nerds and average Joes. There is a workout called the ladder triset and is a great way to exhaust your chest in many ways. It's best to do this on the floor with a foam pad or exercise mat to sit on. Diet and Nutrition Tips. 6 Dumbbell Exercises to Help You. Dumbbell Pushup to Tricep Kickback. • Breathe in and out as you exercise. Do not hold your breath. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises. Like the idea of a dumbbell only workout routine but need it to be a 3 day routine? Check out this 3 day powerlifting dumbbell routine. While lowering down into the squat, hold the dumbbells by your sides and then raise them up out. Standing Dumbbell Fly : Requires you to stand upright with a pair of dumbbells at the sides, and then to lift the weights laterally. Choose a weight that is challenging to you, but allows you to maintain good form through all reps. Most people associate an abdominal muscle workout with doing crunches and sit-ups on your back. In this clip we are going to be doing the dumbbell shoulder press. Curl the dumbbell up towards your shoulder; make sure your upper body is motionless. With shoulders flexed to 90º, grasp dumbbells. On popular barbell exercises like squats or bench press, it’s more difficult to get out from under the bar if something goes wrong. Here is an upper body interval workout using dumbbells from the seated position. If you have pain, ease up on the movement. You can do one additional exercise to improve upper back and arm pulling strength. Another great exercise that works the core muscles and builds balance and stability, ball taps can be done while sitting. Implementing dumbbells in your workout routine is significant for building strength and forcing you to enhance your stabilizers muscles. Position the dumbbell over your head, palms facing up. Dumbbell Concentration Curl is an isolation movement exercise with the primary purpose to peak your arm's biceps, especially the Brachialis (outside part of biceps). You can beat your muscles down in the gym but the only way to recover (build) muscle is to fuel your body with quality food. • Do these exercises _____ times each week. Work hard, but stay within your level of comfort. This exercise can also be performed while sitting down or with your back supported. Inhale and bend your arms almost down to the starting position, but do not let the backs of your arms return to the floor. Be especially careful about your form when you do push-ups, as an improperly performed pushup is a waste of your precious workout time and raises your risk for a strain. Choose a few of them. Hold dumbbells in a neutral grip and place each on both of your thighs, relatively close to your body. • Spread your knees open while pushing in with your palms for resistance. But first, the researchers determined the subjects' one-rep max using dumbbells and barbells in the seated and standing position. Seated Dumbbell Curl. Hold the dumbbell in front of you, either close to your chest or with arms extended straight ahead. Strengthen your lower-body with exercises such as squats, lunges, deadlifts and calf raises, all while holding a dumbbell in each hand. Continued ' X06281bc(3/2015) ©AAHC \OT Upper Extremity/Arthritis/VNA Upper Extremity Active Range of Motion - Sitting. Bend forward and place your right arm between your legs, bracing your elbow and upper arm against the inside of your thigh. Contract abs to bring the ball back to center and then to the left. You are allowed to drop one weight while you do the dumbbell Snatch but only to put one weight down and swap after 10 reps. Incline Dumbbell Chest Press. Beat up lifters with nagging injuries. Add dumbbells once you can do 12 reps with good form. Though both compound exercises are very similar in execution and may work the same muscles, using dumbbells may offer more benefits over using barbells. Do not hold your breath. Chair and Dumbbell Workout: Beginner you're performing this exercise with correct form because sitting is such a familiar motion. We sit in “artificial wombs” (a. Upper Body Exercises. A lack of exercise can lead to an increase in blood clots and also higher chances of contracting illness. Keeping your arm aligned with your torso, press one arm up while gently opening your chest to the opposite side. Holding a dumbbell in each hand, sit on a bench that has back support. 1) Sit or stand with a straight torso and the dumbbells by your side at arm’s length with the palms of the hand facing you. How to perform: Firstly stand with your feet wider than shoulder-width and hold and dumbbell in both hands in front of your chest. You can use dumbbells to work every part. Get in a shoulder width stance while holding a pair of dumbbells with your palms facing in, next to your shoulders. Just keep those hands planted under your shoulders and abs engaged to keep the spine aligned. To build strong shoulder and neck muscles, perform exercises that target them once or twice a week. Here is how to do this exercise. This is your initial position. Correct posture aligns everything in your body. This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems. Return to the original position. Dumbbell pullovers were one of the most widely used exercises in the classic era of bodybuilding before steroids came on the scene. This is important because it prevents you from rocking back and forth or using your momentum to get the weight up. Rather than just sitting at your desk during lunch or breaks, go for a walk. muscles worked: deltoids, triceps and core. And while you'll get some results, you'll need extra intensity and new angles to target your core for a complete ab workout — that's where dumbbells come in. Partner/team workouts are a great way to push each other or train for competitions together. While performing the exercise in a seated position will help to stabilize the back, the standing overhead press will do a lot more to engage your core muscles and improve overall balance, which is really important for longevity. Place your fingers behind your head and tighten your abs. ) Have your arms at your side and hold the dumbells with palms facing inward. Place the dumbbells on your lower legs, right above your knees. Still, keep in mind that you must not swing your arms at any moment or let your elbows move forward. DUMBBELL CURLS You may already be familiar with these. I would recommend doing a short 20-30 minute cardio session post workout at 3 Day Powerlifting Dumbbell Routine dumbbells and progress in weight for a while. 15 Lawnmowers (each side) - hold a single dumbbell in your left. This 9-move dumbbell arm workout targets every muscle in your upper body. To exercise your shoulders, hold a dumbbell in each hand, press them overhead and then back down. Dumbbell to the belt - training of large muscles of the back. Dumbbells and. These dumbbell exercises are all you need to harness the power of portable free weights! Getting a new body should not be complicated. Do each exercise for two to three sets, rep range is up to you depending on how heavy you wanna go. About this full-body dumbbell workout: 5 rounds (beginners can do less) 5 exercises; 10 reps per exercise. Each of these dumbbell exercises challenges your core and strengthens other muscles at the same time. Raise the dumbbell with your two hands. This exercise nails your chest while. There's not a single proper way to use a dumbbell while sitting down. With dumbbells at your side, bend into a squat, pushing your hips backward as if you were sitting in a chair. You can perform Dumbbell concentration curls in a variety of ways: sitting, standing or in a kneeling position. As you lower the left dumbbell, press the right overhead. The dumbbell shoulder press is a fundamental exercise to work the muscles of the shoulders. 2 Seated Strengthening Exercises exneredicased 3. For each arms workout, choose any combination of at least eight different arm exercises targeting various muscle groups. Tips/Caution Breathe out while lifting the dumbbells and breathe in while returning to starting position. Goodbye, flabby! While you are sitting up, bring your arms forward in an arcing motion toward your knees. As you lift the dumbbells, rotate your wrists so that the palms of your hands are facing forward. Exhale as you rotate to your right, twisting through the torso. Stop when your thighs are parallel to the floor and your knees are over your toes. Start by grabbing two dumbbells and sitting on a bench that is fully supporting your back. The Men's Fitness dumbbell workouts include push-ups, which are excellent strengthening exercises—even without the dumbbells. Exhale as you do this. This triceps-toning exercises can be done standing or seated. And just because you're going light on equipment doesn't mean. Equipment needed: 10-15lb dumbbells and some floor space 4 supersets, 3 times through. Is this the most deceiving workout ever? These toning exercises. Helping you lose weight, get stronger, live better. It's best to do this on the floor with a foam pad or exercise mat to sit on. Place two dumbbells on the floor. (Ideally, you'll be doing 15-20 repetitions of each exercise). Extend your arm out to the right side at shoulder height. Lower and repeat the calf raise. If you feel any unusual pain in your joints or muscles while you exercise, do not continue the exercise. Choose a dumbbell heavy enough that you can only complete 10-12 reps. Bench & Dumbbell exercises while in a leg brace Was all set to get back into it for the new year, and then fell and ruptured my left patellar tendon right at the end of the year. A component of many great resistance training programs, dumbbells are an undeniably effective training tool. Pairing dumbbell exercises with other equipment, such as benches and special seats, opens an additional world of potential exercises, such as preacher curls, seated reverse curls, step-ups and dumbbell chest presses (to name a few). Six simple indoor exercises that burn fat While standing hip width apart and holding a five- or eight-pound dumbbell in one hand near the shoulder, bend knees and dip into a squat, keeping the. To exercise your abs while sitting, do a modified ab crunch by leaning back in your chair with your knees together and bent at a 90 degree angle. Place your fingers behind your head and tighten your abs. There are a huge number of dumbbell exercises for your arms, but the most common ones are biceps dumbbell exercises and triceps dumbbell exercises. Rest the upper arm of the chosen hand against the inner thigh. Some free weight exercises can be performed while sitting or lying on an exercise ball. For example, one arm may want to come up slower than the other and you might feel more resistance in certain areas. Here are the steps for this exercise: Begin the exercise while lying down on a flat bench with your arms extended just above your chest while holding two dumbbells. Brought to you by HIIT SCHOOL. For example, while sitting on a bench, you can either press a bar overhead (the bench press) or press up two dumbbells (the dumbbell shoulder press). After reading the pros and cons of each product, hopefully you will be able to make an informed decision about what you want to purchase. Go slowly and concentrate on rotating only at the torso. In fact, many exercises that can help improve strength and balance can be done while talking on the phone or watching a fa-vorite T. Dumbbells are a great alternative to lifting weights with barbells. Place the knee of the right leg on the bench, grasp it with the right hand. Sit on the edge of the bench, feet flat on the floor about 12 inches apart. The benefit of this exercise is that it's fairly easy to do as well as a great way to strengthen the legs while sitting down. Dumbbell Exercises For Men Over 50 - The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. Learn how to tone your arms with this easy 10 minute arm exercises workout that will sculpt and firm your arms, boost your bust, and sculpt your shoulders from Prevention. Squeeze at the top, and then return to the starting position. Abduction: This exercise strengthens the outer thigh. Standing Dumbbell Fly : Requires you to stand upright with a pair of dumbbells at the sides, and then to lift the weights laterally. Hold one dumbbell in your right and let your arm hang down so that your right elbow rests against the inside of your right thigh. Created with WorkoutLabs Fit workout builder. When you sit in the chair, bend your knees at 90-degree angles and plant your feet on the floor. Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. Then sit down in to the squat, before driving back up to perform. The easy and fun exercises I describe here target areas that are most susceptible to fractures: the spine, legs, hips, wrists, and arms. Nutrition also plays a vital role in building muscles. Back & Biceps Dumbbell Superset Workout. The advantage that the dumbbell upright row has over the barbell upright row is the free range of motion that dumbbells allow for. This triceps-toning exercises can be done standing or seated. There is often a misconception that only men want to get ripped, while women simply want to slim down. If you have or are at risk of pelvic floor problems, then it is important you train for the ‘weakest link’ and put your pelvic floor first. Inhale as you do this step. Then, the participants completed five repetitions of the exercise at 80% of their 1-rep max while standing, sitting, and using barbells and dumbbells. Once the athlete has reached lockout, the repetition will. The dumbbell hip thrust is a great exercise by itself, but you don’t have to stop there. Lying flat on a bench, evenly lower the dumbbells to a point slightly above your chest. 6 best dumbbell shoulder exercises to build mass. It will improve your hip mobility and build those glutes, which are often left too dormant with excessive sitting. This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems. Some dumbbells. Instructions: 1️⃣ Adjust a bench to a 45 degree angle and sit on the bench with a dumbbell in each hand on top of your thighs and your palms facing each other. This functional training exercise not only opens the hips but also strengthens the core muscles and improves mobility in the upper spine too, another common area that lacks mobility due to too much sitting. Why This Exercise is Important: As the name implies, seated dumbbell curls are just traditional dumbbell curls performed while sitting down, preferably somewhere with back support. Car Exercises: 5 Easy Exercises You Can Do in Your Car Did you know that we spend as much as 100 hours a year just by commuting back in forth in our vehicles? This means that all of the excuses that we tell ourselves in relationship to not having enough time to exercise are pretty much pointless. In this blog post, we’ll share eight dumbbell leg exercises for your quadriceps, glutes and hamstrings. Try this effective dumbbell exercise routine to build your strength or endurance. There are many different exercises you can do, and the weight can. The good news is, you can improve your posture with simple dumbbell exercises. Bicep Curls. You can curl both weights at the same time, but I prefer to alternate sides. Get down in a traditional pushup position and do one pushup while leveraging on the dumbbells. This is the new way to get in shape according to one of London's leading. As with other inner bicep curl exercises, you'll want to raise the dumbbells up slightly away from your shoulders in order to workout the inside areas of your bicep muscles. While these deskercises, or desk exercises for the cubicle-bound, won’t promise Olympic mile times or six-pack abs, they might just improve strength and burn a few extra calories to boot. Do lateral raises by starting with your arms hanging by your sides. Hold the dumbbell behind your head in both hands, arms bent. Dumbbell Exercises While Sitting. Here are the best arm exercises for women to get toned arms and a strong upper back. Make sure your arms are aligned with your torso. Standing up while you complete your overhead press works more of your body since you have to keep your core engaged, but if you find that standing is too hard, try doing the exercise while sitting. The benefits of this type of training include: Injury prevention, increased per-. Place your elbows at a 90-degree angle with your upper arms straighten up. Do all 9 exercises 15-20 reps. While some people enjoy high-tech exercise equipment, in some ways, dumbbell training exercises are far superior. Tighten the biceps for a second or 2 and hold it. 3 3 Rep Flat Bench for dumbbells. The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. Perform a hammer curl by performing elbow flexion while keeping your palms facing each other. Place the dumbbells on your lower legs, right above your knees. i'm sure to come back to try this one again, sitting or not. To exercise your shoulders, hold a dumbbell in each hand, press them overhead and then back down. While holding the upper arm stationary, curl the weights and start twisting the. Always make sure any strengthening exercises are pain-free. Choose a dumbbell heavy enough that you can only complete 10-12 reps.