Slow and in charge. It’s a common phrase at the gym. Even though this isn’t a workout just for your abs, many of the moves will also use your core to keep your midsection stable. If you want to work this session into your weekly routine, we suggest doing it as a daily dumbbell workout for muscle building on its own. If you really want to push yourself, combine it with a short burner like this core workout for beginners.
This dumbbell workout for muscle building is meant to be done three or four times a week;
Directions
Do the warm-up, and then do the dumbbell workout for muscle building in the order they are given. After each move, take a 60-second break. Also, pay attention to the tempo notes. We’ll tell you whether you should focus on speed or whether you should slow down.
Warmup
Turn and reverse lunge to reach
Start by standing up straight with your arms at your sides. Step back with your right foot and bend down into a reverse lunge.
Your back knee should touch the ground. Stretch your back and chest by reaching both arms up over your head. Then, put your hands together and turn your shoulders as far as you can to each side. Stand and do the same thing on the other side. That’s one rep; do three sets of five.
Workout
1. Single-Arm Split-Stance Snatch: Pay attention to speed.
Stand up and put a dumbbell in your left hand. Put your bottom a little bit back and bend your knees. Stand up quickly, squeeze your glutes, and jump slightly off the floor. Pull the dumbbell up to your chest and keep it close to your body as you do this. Punch it over your head while squeezing your abs and glutes. Land with your right leg in front of you and your left leg behind you, both knees bent. That’s one rep; do five on each arm. Stop for 30 seconds, then do 5 sets of dumbbell workout for muscle building.
2. Split squat with a kickstand
Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Step your right foot back until your toes line up with your left heel, and then lift your right heel off the floor. Most of your weight should be on your left leg. Put your bottom back, bend your knees, and squat down. Press back up with a lot of force. Go back to the beginning and do it again on the other side. That’s 1 rep; do 6 more.
3. Glute Bridge Alternating Press
Lay on your back with the weights right over your shoulders and your feet close to your butt. Lift your buttocks off the floor by squeezing your glutes and abs. This is the beginning. Bring the right dumbbell down to your shoulder without moving the left one. Press it back up. On the other side, do it again. That’s one set; do 10 more. Stop for 40 seconds, then do 3 sets of dumbbell workout for muscle building.
4. Stopping the Romanian Deadlift: SLOW DOWN
Start by standing with your feet about shoulder-width apart and your dumbbells at your sides. Keeping your abs tight and the dumbbells close to your body, push your buttocks back and lower your torso toward the floor. Stop lowering when your hamstrings start to tighten or your back starts to round, whichever happens first. Lower for 3 seconds, then stop for 1 second. Stand and squeeze your glutes. That’s one set; do 10 more. Rest for 1 minute, then do 4 sets of dumbbell workout for muscle building.
5. Dead-Stop Step-Back Alternating Row – FOCUS ON SPEED
Start by standing with your feet shoulder-width apart and a dumbbell between them. Put your bottom back and move your right leg back. Your left shin should be straight up and down. Keeping your hips and shoulders in a straight line, take the dumbbell in your right hand, squeeze your shoulder blades, and row it to your rib cage. Lower it, then do the same thing on the other side. That’s one rep; do eight. Rest for 1 minute, then do 4 sets.
6. Prone Pulsing Superman – SLOW IT DOWN
Lay on your stomach with your arms and legs spread out. Lift your thighs off the floor by squeezing your buttocks. Pull your shoulder blades and muscles in the middle of your back together to lift the top of your chest. This is the beginning. Pull your back and buttocks in tighter, which will help you lift your torso and legs higher. Go back to the beginning. That’s 1 rep; keep doing reps for 45 seconds. Lower all the way to the floor and take two deep breaths whenever you lose your form. Stop for 30 seconds, then do 3 sets of dumbbell workout for muscle building.
In conclusion, incorporating dumbbell workouts into your fitness routine is an effective way to build more muscle and increase overall strength. The six exercises outlined in this article are designed to target major muscle groups and can be modified to suit your fitness level and goals. By using proper form and gradually increasing weight and intensity, you can challenge your muscles and achieve significant gains over time. Whether you’re an experienced lifter or just starting out, these six dumbbell exercises can help take your muscle-building efforts to the next level.
Also read : 12-Point Plan to Increase Your Overall Fitness
