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Your information has been successfully processed! Muscles worked: Glutes, calves, quads, biceps. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Slowly straighten your legs to stand. Keeping your arms straight, shift your upper arms back slightly. Why: If you’re looking to build quality pecs appeal then always opt for a dumbbell press over barbell. Muscles worked: Delts, triceps, traps, upper chest. Return slowly to the start position. Plus, stiff legged deadlifts ensure your entire posterior chain is functioning effectively and prevents hip and lower back injuries, says Frost. How: Place one hand on either side of a dumbbell and let it hang between your legs. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Ultimate Dumbbell-only Lower-body Workout for Massive Legs, The Skinny on Getting Lean: Low-Carb vs. Low-Fat, 10 Superfoods to Eat During Cold and Flu Season, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram. Muscles worked: Biceps, brachialis, and forearms. And if you want to take this move further? All rights reserved. Enter code: FUEL25 for 25% off your first trial week delivery, All the protein you need to build all-new muscle, Drop body fat without cutting back on flavour. How: Arc the weights up to your sides keeping your arms straight at all times until you feel a strong stretch across your shoulders. Getting a new body doesn’t have to be complicated, nor do you necessarily need the gym, which is handy. Rotate your torso and arms to one side as far as possible, twisting from low in your torso. Muscles worked: Delts, triceps, traps, upper chest. Bending only at the elbows, lower the weights until they nearly touch your shoulders, keeping the rest of your body tight in the starting position. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Why: There’s no technique to worry about, but you’ll still supercharge your grip strength. Why: With proper form this swing will not only recruit muscles within your posterior chain but it will also build your grip strength, co-ordination, lower back muscles, quadriceps and shoulders. Make sure to take long strides on every rep to fully engage the quads, hams and glutes. Push up until your arms are straight, then lower under control. Should I Work out in the Morning or the Evening? That definitely sounds like a solid plan, and if each exercise is performed with focus and intensity, you should leave the gym feeling satisfied that you put in a good workout. How: Place … Why: It’s a sure fire way to maximise your gluteus maximus, the major muscle responsible for extending, rotating and adducting and abducting from the hip joint. Go for the given distance, as fast as possible. Sit back into a squat, then drive back up and repeat. How: Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Why: Rotator cuff, shoulder impingement and tears are common issues from overuse exercises, but not if you use the scaption. Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. A post shared by Men's Health UK (@menshealthuk). There is little doubt that legs day is the toughest and most grueling workout session of the week. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. Why: If you want to look like an Olympian then you’ve got to train like one. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Return under control to the start position and repeat on the other side. This move also rushes blood to your glutes, hamstrings, shoulders and arms to maximise your muscle-growing power. Most of these traditional kettlebell moves can be replicated. Might sound a little crazy, and maybe even a little bit limiting, but I assure you that once you’re done, you’ll no longer doubt the power of the dumbbell. 10 Best Back Exercises For Building Muscle, PROIRON 20kg Cast Iron Adjustable Dumbbell Set, 50kg Black Cast Iron Barbell/Dumbbell Set, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. “They specifically target glute activation whilst improving both hip and thoracic mobility.”. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Place the balls of your feet on an exercise step or weight plate with your heels touching the floor. How: Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. It’s one of the best free weight exercises to build up your lower body – injury free. How: Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do.

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