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Sit on the bench holding the dumbbells in each hand. Press both arms up to get into the starting position. Perform 2 explosive press reps with one arm, holding the press position with the other.
Looking to work the arms, legs, glutes, and core? This effective, 30-minute full-body workout from Denise and Katie Austin needs only dumbbells and a yoga mat.
Floor press. Lie on the floor with your feet on the ground and knees bent. Hold a dumbbell in each hand. Bring your upper arms to touch the floor on either side of your chest with your elbows at a ...
This total-body workout from personal trainer Kristina Earnest requires at least one set of dumbbells and only 20 minutes of your time to work your whole body.
This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight. Equipment: body weight, kettlebell, medicine ball, or dumbbell.
Why: The dumbbell chest fly is another staple chest exercise that moves your chest muscles in ways other exercises don't. This allows you to focus on adduction, so squeeze hard at the top.