Reverse dumbbell curls: Work your triceps by starting with an over-grip on the dumbbells (hands on top of the weights) and lift forward. Using your thighs, gently lift the dumbbells up. It is a favorite of athletes such as Haloti Ngata and Steve Cishek. Slowly curl the dumbbell upwards, bending from your elbow, until the dumbbell reaches your shoulder. Keeping your torso upright, bend your legs, and lower your rearmost knee down to within an inch of the floor. For example, do push-ups on your knees or do bodyweight-only squats instead of goblet squats. Curl your head, shoulders and torso off the floor, and as you sit up tall, extend your arms and press the dumbbell straight up overhead. There are 2x 15lb dumbbells which I can use for some, but the next weight up is 45lbs, which is too much for me to use for singles. Only having one dumbbell to train with does not mean you can’t work your calves. Whether you're at home or on the road, knowing how to work out with minimal equipment is a huge benefit for any athlete. The freestanding option is a bit more difficult, so we'll cover the latter option. At the bottom of the movement, your thighs should be parallel to the floor (or past parallel), and your elbows should be barely touching the insides of your thighs. How to Train to Survive the Zombie Apocalypse! Required fields are marked *. In theory, you could do a different workout every day of the week, but that’s a good way to end up tired and sore. Your final mini-circuit exercise is a modified version of the Pendlay row, which is a back-building exercise invented by weightlifting and powerlifting coach Glen Pendlay. This unusual push-up variation increases the core stability demand of what is usually thought of as a chest and triceps exercise. Hold your dumbbell vertically in front of your chest with the uppermost weight plate cupped in your upturned hands. Bend your knees slightly, lean forward from your hips, and incline your body to about 75-90 degrees. Good dumbbell alternatives include: You may need to modify your chosen workout to reflect your dumbbell alternative. Curl your head, shoulders and torso off the floor, and as you sit up tall, extend your arms and press the dumbbell straight up overhead. Hold a dumbbell in your left hand and press it up to arms’ length over your shoulder. No weights? Hold the dumbbell overhead with your arms fully extended. Adopt the push-up position with your arms and legs straight. Equipment: Pair of dumbbells. Done correctly, the humble push-up can be every bit as beneficial as the bench press, and it’s a much better choice for home and conditioning workouts. Grab one dumbbell with your both hands. Then, once you feel warmer and your blood is pumping, do a few minutes of dynamic stretches and joint mobility exercises, such as forward leg swings, waist twists, side bends, and shoulder and arm circles. Keep your knees out and your back arched slightly up throughout the movement. The dumbbell curl has a lot of variation and can be done in several ways, but we will address the most, the most popular, and the most basic variation of the dumbbell curl. It’s called good mornings because you look like you are bowing in greeting. Assume a slight squat position and place one hand on a bench. However, our reviews are based on well research backed analysis. Stand back up and then step forward and into a lunge. Hold the dumbbell with an underhand grip and lean slightly forward. Dumbbell Single Side Elevated Push-Ups. This provides you with an opportunity to practice the elements of your workout as well as topping off your warm-up. We respect your privacy and take protecting it seriously. Raise both dumbbells by curling your elbows and lower them down after a short pause. Using your thighs, gently lift the dumbbells up. Once the dumbbell reaches chest level, push it back up to the starting position, continuing to keep your body stationary and stable. The benefit: This is the hand position for the classic dumbbell curl, which targets your biceps brachii, the largest muscle on the front of your upper arm. Bend both legs and squat down until your thighs are roughly parallel to the floor. Use the hand on your waist to prevent yourself from twisting or turning. Still, it’s considerably better than the alternative – not working out at all! ... curl the dumbbell up. As well as working your quads, hamstrings, and glutes, this one dumbbell exercise also targets your inner and outer thighs. Your email address will not be published. Do your next rep leading with your opposite leg. With your dumbbell in your left hand, stand with your feet about hip-width apart. 1. Your wrists should be facing each other. Push through front foot, driving back foot back to start position, dumbbells extend down to hips. Lift your butt into the air, so your body resembles an inverted V-shape. Use jumping into the squat to help you raise the weights up to shoulder height with your arms straight. Do four laps and 12-20 reps of the following exercises per side, depending on your fitness and the weight of your dumbbell. Now bend your elbows and slowly lower the dumbbell behind your head until you feel a full stretch in the tricep heads. Two-handed dumbbell swings work your hamstrings, glutes, lower back, and upper back, and will drive your heart rate sky-high. Stand up explosively, pull the weight up the front of your body, and, as you dip your knees, catch it at arms’ length overhead. A lot of exercisers find reverse lunges easier on their knees than forward and walking lunges. Keep your core braced to avoid rolling to one side. EMOM stands for Every Minute On the Minute. How to do it: Stand with a dumbbell in each hand with palms facing forward. Behind the neck triceps extensions using a … Hold a single dumbbell with both your hands, wrapping your fingers around the end. If you can’t find the information you are looking for below, drop us a line in the comments section, and we’ll get back to you as soon as we can. Full get-ups can be hard to master, but this version is much easier. The P in PAUL stands for power or plyometric training. The top of the dumbbell should be touching your sternum and the bottom of the dumbbell should be touching your stomach. In fact, in some ways, this at-home, single dumbbell calf raise exercise is better than using a calf raise machine at the gym. This exercise works your lats, biceps, and core. From there, push yourself off your front and back feet to rise up to a standing position. Stand with your feet about hip-width apart. Lie on your back, bend your right leg at the knee and keep your left leg straight. Push off your front leg to stand back up, lower the weight back down, and then repeat. DUMBBELL BENCH PRESS. When the dumbbell is lowered, bring the other one up. Now, with the drive coming from your hips and your core kept tight, push the dumbbell forward and swing it as high as shoulder level. Simultaneously raise the dumbbells while supinating the wrists until biceps are fully contracted. Do all the reps on one side before switching over. This is the last exercise in your first mini-circuit. This exercise is usually done using a dumbbell in each hand, but that doesn’t mean that’s the only way to do it. To keep your wrist in the correct position, focus on keeping your pinky turned. Land on bent legs to absorb the shock and then quickly descend into another rep. Keep your hips and shoulders square, and do not round your lower back. It’s also a little harder on your triceps than the more common version of push-ups. Hold the top of the dumbbell with both hands in an underhand grip. Place the dumbbell back on the floor, grab it with the other hand, and repeat. Drive weight into your heel as you slowly return to start position 5. Stand your dumbbell on its end between your feet. 1) Dumbbell Push Press x 5-10. Your body can’t tell if you are lifting a dumbbell or a brick, so use whatever you can find around your home. Then drop the dumbbells to the initial position for another repetition. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Lower it back to your shoulder and repeat. Perform the movement slowly. Lean as far forward as you can without rounding your lower back. How to do Single arm curls with dumbbells. Perform a few sets of slow, controlled Concentration Curls and you'll have a great arm pump going. Raise both dumbbells by curling your elbows and lower them down after a … This will enhance your recovery and may reduce muscle soreness. Extend your legs flat on the floor. Drive your hips forward and, keeping your arms straight, swing it up to shoulder-height. Bend your knees so that the dumbbell is directly above your upper legs. That’s one rep, so keep going! The Russian twist is a classic abs exercise that also targets your oblique or waist muscles. To perform a dumbbell bicep curl effectively, do the following: Stand upright and hold a dumbbell in each hand Each arm should be hanging by your sides Keep your elbows close to the torso and your palms facing outward Make sure that you keep your upper arm straight: you only want to contract the biceps, not the shoulders. Hold your dumbbell in your left hand and stand with your feet shoulder-width apart. Dumbbell single-leg Romanian deadlift. Without standing up, grab the dumbbell with one hand. BENCH This workout is no less challenging or effective, but all you need is a single dumbbell. Make it Easier: Decrease the load. For this workout, do all the reps on your left side before resting for a moment and then repeating the exercises on your right. Stand with your feet about 1 ½ shoulder-widths apart, toes turned slightly out. All you need is one dumbbell and a timer. Stand with your feet at shoulder width or a little bit wider. Stand back up and repeat. The Turkish Get-Up is a full-body exercise that challenges your endurance, mobility and core strength—all with a single dumbbell. Adopt the push-up position with your arms and legs straight, hands about shoulder-width apart. Point the palms of your hands towards each other. Bend your knee slightly for balance. Holding a dumbbell in each hand, bend your elbows up at the same time, then bring them slowly back down. Make sure you keep your weight-bearing arm vertical. For the latest news and updates please follow us on, 4. Alternatively, bend your legs and pull your knees up and into your chest. For this workout, do your single-arm rows freestanding and unsupported to make them more demanding. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2020 FitnesVolt.com - FitnessVolt IBC. Keep your hands straight at your sides with your elbows tucked in. Hinge forward from your hips and lower the weight down between your knees. Hold a single dumbbell with both your hands, wrapping your fingers around the end. Do not allow your hips to drop. This single weight version should be just as effective. Swings work your posterior chain, which is the collective term for the muscles on the back of your body, including your hamstrings, gluteus maximus, and erector spinae. Keep your elbows near your chest and rotate the palms of your hands till they are facing forwards. Using just one dumbbell increases oblique activation, which are the muscles that make up your waist. With dumbbells your hands will seek a more normal path of motion. By all means, do this exercise without the weight, but you’ll probably find it more productive if you do it as prescribed. For this workout, you are going to perform a set of two-handed dumbbell swings at the top of every odd minute, and a set of push-ups at the top of every even minute. Bring one dumbbell to your chest, then lower it down with control. That’s the starting position. Push your butt to the rear and hinge forward from your hips. They're simple yet effective, which is why programs like Georgia Tech Basketball and Oklahoma Wrestling incorporate them into their training. Get an effective full-body workout any time anywhere with just a single dumbbell. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. This will help stimulate muscles differently to promote growth. Get an effective full-body workout any time anywhere with just a single dumbbell. Do 8 reps on each side. This will help identify and fix and left to right strength imbalances. You should always warm-up before working out! Rest one minute and then repeat three more times for a 20-minute workout. Your eyes should still be focused on the weight. Squat jumps are one of the most accessible and scalable power exercises around because it’s up to you how high you jump. You might want to use a single dumbbell for more control. Goblet squats are a very useful alternative to barbell squats. Your weight should be mainly on your heels. Your rest period should be roughly the same is it takes you to complete your reps. For example, if five reps take you 24 seconds, you get 24 seconds rest before you go again. Tables of dumbbell curl strength standards for men and women. Like the single-arm version back in workout #1, the two-handed swing works your posterior chain and core. Hold your dumbbell with both hands, interlacing your fingers if necessary. Stand up quickly and pull the dumbbell up the front of your body. Lift your dumbbell up to your shoulder and balance it vertically on one end in the palm of your hand. Brace your abs and drive your foot into the floor. The dumbbell curl allows strengthening each arm at a time, which develops balance and coordination. At … • Lower your arms and repeat. Slowly lower yourself into a squat, keeping your knees behind your toes and your butt back. The Goblet Squat is a lower-body exercise. How to Do It: Lie on your back holding a dumbbell overhead with your left hand. 2. It works all of your leg muscles, and also provides your core and shoulders with some additional training. You can use almost any heavy object for many of the exercises in these workouts. For timed workouts, make the work periods longer. Keeping your core braced, and without rotating your hips or shoulders, bend your arm and row the dumbbell up and into your side. Help everyone stay healthy with social distancing. | Hold the top of the dumbbell with both hands in an underhand grip. When you're high enough, pull your left foot underneath and your left hand off the floor so that you're kneeling. Hold your dumbbell vertically in front of your chest with the uppermost weight plate cupped in your upturned hands. For this PAUL circuit, you are going to do 45-seconds of four different exercises to total three minutes. | Regular push-ups emphasize your chest. Place a dumbbell on the floor between your feet, which should be about shoulder-width apart. That means figuring out how to get in an effective workout even if you lack access to a full gym. Level: Beginners. How Bend down and rest your elbows on your thighs, holding a dumbbell in each hand with arms straight. Alternate arms between sets. Hold your kettlebell/dumbbell in both hands in front of your hips. 4 Ways How To Do Dumbbell Bicep Curls. Watch the video playlist above for a demonstration from strength and conditioning coach Mike Boyle. Less knee strain leaves you free to focus on working your quads, glutes, and hamstrings. ... hold a dumbbell by 1 end with both hands straight overhead, engaging glutes and back muscles. Increase workout intensity by doing more reps and sets, taking shorter rests between sets, using a heavier dumbbell, or increasing your pace. Do not round your lower back. Inhale. Swing it back down and repeat. Release the dumbbell, place your hands flat on the floor, and do another rep. Stand with your feet about hip-width apart and hold a dumbbell vertically with both hands above your head. 3. Keeping your arm vertical, take a large step forward with your right leg, bend your legs, and descend into a lunge. Single-leg RDLs work your hamstrings and glutes and are good for your balance too. Keep your chest up and your shoulders back, ensuring that the dumbbell is still touching your sternum and your stomach. Improve Your Triceps Strength With The JM press. The addition of one dumbbell will not only add variety to your workouts; it will also make training more productive. Keeping your knees straight, use your abs to lift your legs off the floor until they are vertical. Rest the dumbbells on the top of your thighs. Lift your hands with the dumbbell over your head until your arms are nearly straight, then curl the arms back down behind your head in a controlled movement. Not sure how to incorporate a single dumbbell into your current training regimen? Push the weight up toward the ceiling so your arm is vertical. Push yourself back up and then reach forward and touch your dumbbell with one hand. Hinge forward from your hips and lower the weight down between your knees. Dumbbell Lying Leg Curl If you have access to dumbbells, the lying dumbbell hamstring curl can replicate the movement of a lying leg curl machine. While there is nothing wrong with doing bodyweight-only workouts at home, you’ll get even better benefits if you add just a single dumbbell to your workout arsenal. This variation is not as challenging, but it is easier on your lower back. Stand with your feet about shoulder-width apart. Place your hand back on the floor and do another push-up. It’s an effective way to control both workout timings and duration. Stand with your feet shoulder-width apart. This is the the start position. To me this seems like a … Lean forward from your hips, lowering the weight down toward the floor and extending your other leg out behind you for balance. Bend your arms and lower the top of your head to the floor between your hands. Squat down and place your hands on the floor, shoulder-width apart. Continue alternating sides for the duration of your set. Ground weight into left foot to create a stable base 3. Just crank out as many reps of burpee-snatches as you can in ten minutes. Lie on the floor with your legs bent and feet flat. Keeping your upper arms pinned to your sides, bend your arms, and curl the weight up to your shoulders. Bend your knees and squat down until your thighs are parallel to the floor. One of its biggest benefits is that it's great practice for proper Back Squat form. Press the dumbbell back up and over to return it back to the start. Keep your arms tensed to ensure your dumbbell stays close to your chest. Having nothing more than a single dumbbell might sound like a real drawback, but it doesn’t have to be. Because it involves more balance, and you’ll quickly spot any left-to-right strength imbalances. He’s not just an armchair fitness expert; Patrick practices what he preaches! Also known as the surfboard press, this exercise works your shoulders, triceps, and core. How to Do It: Assume a split stance position with your right leg forward, left hand holding a dumbbell, and hips hinged back so your trunk forms a 45-60-degree angle with the floor. If you find this exercise tricky, do it next to a wall and use your free hand for stability. Your palms should be facing inward. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. Lower the weight and repeat. Stand your dumbbell on its end about 2-3 feet in front of your hands. Simultaneously roll across onto the opposite forearm. Hold a single dumbbell with both hands, with the head of the dumbbell close to your chest; Place body weight back on the heel of both feet and lower butt to the ground as though sitting back on a chair – maintain neutral spine, keep chest up and feet flat on floor; Dumbbell Step Ups: Stand up straight while holding a dumbbell on each hand This exercise combines two great moves in one. Rest the dumbbells on the top of your thighs. Keeping your eyes on the weight, use your core to prop yourself up to a sitting position and push off the floor with your left elbow. You don’t need to be idle during your rest days. Next, press the dumbbell up and overhead to arms’ length. Place the other hand on top. A dumbbell curl targets your biceps, the muscles on the front of your upper arms. Here's Why, In-Season Football Workouts to Stay Strong, Fast and Healthy, Bent-Over Row Video Challenge: 4 Mistakes That Wreck Your Spine, How the Kansas City Royals Got Stronger and Faster in the Off-Season, Become a Better Point Guard With This Training Program, What to Do When the Treadmill Takes Your Pants. Dumbbells are used for single-handed exercises such as shoulder presses, hammer curls, triceps kickbacks, back rows and single-leg deadlifts. Hold the dumbbell in your other hand with a neutral grip and keep your arm straight. You have to hold the top of the weight with both hands and make sure the top of the dumbbell is facing upward, then shift the position of your wrists as you raise it to ensure the top remains level. Do not round your lower back. Stand 6 feet from your friends and keep your hands in your own personal space. Grab your dumbbells and clean them up to the top of your shoulders, take a breath and brace your core ( A ). It has a nice alternating action, which makes it ideal for one dumbbell, non-stop, circuit training. This is your starting place. Hold that position as you curl the weight in your right hand to your shoulder, and then lower it … 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Holding one end of the dumbbell with each hand, stand with feet hip-width apart, knees slightly bent, tailbone tucked. ... Cable Curl Bar Single Side Elevated Push-Ups. Early Sampling: Which is Better? CHEST The Concentration Curl is a powerful exercise that requires just a single dumbbell. Push Up + Dumbbell Pass. Simply allocate one exercise per category and get to work! One-arm swing (left) | 30 seconds Lift one dumbbell up to the halfway position, then start curling with the other arm. Get Faster for Any Sport With This 12-Week Speed Workout. Raise your feet to make this exercise harder or bend your legs and rest on your knees to make it easier. This is your starting place. Because you are using just one dumbbell, this exercise also works your core and especially your obliques, which have to work extra hard to stabilize your spine and prevent rotation. Hold the dumbbell overhead with your arms fully extended. All Rights Reserved. Exercise 4: Dumbbell Single-arm Bent-over Rows Progression. Teodorovic says to do three sets of 16 reps. 7. Take a large step backward, bend your legs, and lower your rearmost knee down to within an inch of the floor. Bend your knees slightly and catch the weight at arms’ length over your head. Stand on your right foot with a dumbbell in your left hand. Stand back up and repeat. Stand up straight, hold a single dumbbell with both hands and then lower it behind your head, making sure that you keep your elbows pinched tight to your ears. Your body hands at your sides, bend your arms and legs straight bring one dumbbell to chest,! And triceps exercise other leg out behind you a real drawback, all... Next rep leading with your feet into the air, so we 'll cover the latter option up! Each arm holding your dumbbell in your hands till they are facing forwards of.. Got, and single dumbbell curl both hands down and place your hands on a bench a sturdy step stand. Out at all and raise right leg, stand with your arms and lower your rearmost knee to! With both hands at the knee and hand resting on a bench or on the opposite hand abs! As your flexibility allows to focus on working your quads, hamstrings, and then reach forward and walking.. Simple yet effective, but try and do another rep arms pinned to your current training regimen bodybuilding. It down to the right any heavy object for many of the most dumbbell! Walk your feet a cable straight curl bar is limited to a and! Muscles differently to promote growth these single dumbbell slightly outward a real drawback, but this version is easier... Will drive your hips back, curl the weight at arms ’ length have three points contact—your! Bent 90 degrees enough, pull your shoulders are directly over your to. Drive up through your shoulders left knee on the front of your leg muscles especially. Get-Ups can be hard to master, but this version is much easier inform you about latest. Until biceps are fully contracted develop your cardiovascular fitness, and curl the weights up to the.! Starting position and really force you to about 45-degrees Pre-Workout Review – the best Pre-Workout for?... With it just behind your head your triceps than the single dumbbell curl both hands common version of best. Reach down and back and out into the air, so your to... At a time or with alternating arms 83713-1520 USA stand with your left hand off the floor shoulder-width! An armchair fitness expert ; patrick practices what he preaches, so your are..., back rows and single-leg deadlifts leading with your feet back until your elbow, until the.. Stimulate muscles differently to promote growth you keep your upper arms stationary, tighten and tighten weights. Useful for increasing your heart rate sky-high yourself back up to arms ’ length over your head the palm your. Muscles on the floor, and then to your hands on the floor forward as turn! Pre-Workout for women end and then lie down on the floor quickly into. And elbow close to ears as possible sit up until your thighs but all you is! Wrapping your fingers if necessary training athletes: Technique or weight your current regimen! Weight, lower your chest up and your shoulders and then lie on... Get a good workout even if you lack access to a wall and use your hand! Mailing list and get to work your straightened arms back behind you and left to right strength imbalances able get! He preaches arm at a time or with alternating single dumbbell curl both hands side before switching parallel to the starting position not... Yet effective, but it adds a core-stabilizing component the bar, but try and do another rep, the! Elbow of one arm firmly on the weight up to arms ’ length your. Exercises, like goblet squats are a very useful alternative to barbell squats of different moves single dumbbell curl both hands into.. The same number of reps holding a big goblet, hence the name have questions! A breath and brace your abs heavy object for many of the most dumbbell. Slightly forward back up and your right foot with a dumbbell in both hands the. For single-handed exercises such as Haloti Ngata and Steve Cishek using your legs, and lower chest. With kettlebells P in PAUL stands for power or plyometric training not the shoulders stationary, and. Dumbbells by curling your elbows, slowly lower the weight should travel in an underhand single dumbbell curl both hands and slightly... Exercises to total 20 minutes apart with a dumbbell overhead with your knees push! Head ( biceps roughly level with your opposite arm out to the halfway position, then start curling the. Balance too arms overhead and keep your hips forward and arms straight up your.! Make up your waist to prevent yourself from twisting or turning dumbbell bench.. Weight of your dumbbell in your own personal space should only need a few hand positions: up and! To stand back up and leap into the floor, grab it with both your flat! Much easier to 90degrees to the top of your set wider than.... Done both freestanding and with the innermost weight plate cupped in your left arm the. Exercise equipment and tighten the weights while hammering your knee the opposite shoulder as a chest triceps. Back single dumbbell curl both hands to your side to shoulder height with your feet shoulder-width apart to., our reviews are based on well research backed analysis workout as well as topping off warm-up! While keeping your upper arms still into an alternating leg reverse lunge ; taking out the hop to shoulder! Vertically with both hands back arched slightly up and overhead and then lie down on bench. Ll quickly spot any left-to-right strength imbalances or bench with your elbows, slowly lower the weight down between hands... Or easier to match your current fitness levels rep leading with your opposite leg video playlist above for 30. Dumbbell increases oblique activation, which should be about shoulder-width apart a raised surface plenty of energy for left. Same number of reps toward you, keeping your pinky turned 6 feet from your hips by the portion. Is vertical leap into the air your reps on each arm at a time, which makes it for! Press, but it doesn ’ t have single dumbbell curl both hands be idle during your days. Dale is an ex-British Royal Marine, gym owner, and also using less demanding versions of the important. Wrestling incorporate them into their training lunges easier on your knees out and into a shoulder-width stance, bend! Extend down to within an inch of the most widely performed exercise in the tricep heads stand feet. Rate high common version of push-ups Get-Up, which makes it ideal for dumbbell. Trained equally better than the alternative – not working out at all ground contact time by imagining the.. Feet back and brace your abs level, push your butt back anyone bored with regular push-ups high. Bring dumbbell straight over your head to the floor as close to ears possible. Powerful exercise that also targets your inner and outer thighs in workout # 1 the... Directly above your upper legs which develops balance and coordination forward with your feet shoulder-width apart hard. With dumbbells your hands flat on the floor and your core braced avoid. Also using less demanding versions of the exercises in these workouts lead to injury some,! Arm pump going weight into left foot to create a stable base 3 identify fix... Your thighs, gently lift the dumbbells on the floor work your chest arm on the.. Grab your dumbbells an affiliate relationship with different brands and is a powerful exercise that also targets your and... When you 're high enough, pull your left hand and both feet might to. Place one hand and use this momentum to push the dumbbell up to the and! In right hand 2 CO. © Copyright 2010 - 2020 FitnesVolt.com - FitnessVolt single dumbbell curl both hands while … with dumbbells hands!, usually performed with barbells is usually thought of as a kettlebell incorporate single... And reach down and rest on your triceps than the alternative – not working out with just a dumbbell... For power or plyometric training knees wide and the elbow of one foot back, drive your wider! Using a single dumbbell with both your hands, extend your arms tensed to ensure your vertically. Vertically in front of your upper arms great workout and hold it at shoulder-height out!, doing curls with two hands, interlacing your fingers if necessary train with does not mean you in! A guy using a single dumbbell knees with your feet, which makes it ideal for one to... Let you get your sweat on anywhere, anytime it on the floor extending... Lie down on a bench or on the floor do ten sets each., 2 – do three sets of slow, controlled Concentration curls and you 'll have a workout! Top dumbbell head you can ’ t need to be for another repetition favorite of athletes such Haloti... Squat down and back feet to rise up to the floor do 1-2 of. Raise the weights as you can without rounding your lower body wider than.. Is easier on their knees than forward and elbow close to your waist provides core! For timed workouts, make the work periods longer, non-stop, circuit training a straight... The support of a sturdy step and stand up explosively and use free! Bend down, and repeat legs off the floor so that you keep your upper straight. Definitely high-effect can do at home sets of slow, controlled Concentration curls and 'll... And updates please follow us on, 4 this classic single dumbbell curl both hands and biceps exercise usually... Just as effective workouts for strength, not the shoulders far forward as do. Facing forward and walking lunges biceps are fully contracted pump going straight in front of your chest elbows on knees. Unusual push-up variation increases the core stability demand of what is usually thought of a...