One dumbbell workout is one of the best ways to get started with free weights. This approach allows you to better understand the exercise technique, choose the optimal weight, and also feel the desired muscle groups.
Despite the fact that when exercising with one dumbbell it will take twice as long to pump a muscle group, they are still welcome. With their help, you can better concentrate on technique and load the desired muscles. There is no point in taking on more weight or using other equipment if you cannot do the exercise correctly. In addition to reducing the effectiveness of training, it can also lead to injuries.
For example, one of the most popular exercises is the biceps curl. Performing it with a barbell on heavy weights, you will involuntarily help yourself with the movement of your lower back, legs and other muscles, that is, lift the weight of the bar with your whole body. If you work with each hand in turn, then the likelihood of incorrect execution is noticeably reduced, since the weight is less and you can concentrate on the execution.
Basic exercises
In addition, there are exercises designed to work with one dumbbell only. One of the most famous is the bent-over row. Lean on the bench with your hand and knee, and set the other leg slightly to the side. The pivot points should form a triangle. After that, lower the dumbbell as low as possible (the broadest muscle of the back should be stretched), and then begin to pull it towards the waist. This exercise makes your back noticeably wider.
The next exercise is a dumbbell row from the floor. Place the equipment on the floor and sit down deeply with your legs wide apart. In this case, the socks should be turned at an angle of 45 degrees (the knees are directed in the same direction). Then grab the dumbbell with both hands and stand up slowly. This exercise is a great replacement for the standard squat. It allows you to work out the buttocks and hamstrings well.
Isolated exercises
Also, with the help of one dumbbell, you can work out the triceps well. To do this, lean forward and lean on the bench with one hand. In this case, the body should be at an angle. Take a dumbbell, bring your elbow to your pelvis and bend your arm. Then extend it so that your forearm is parallel to the floor. This is a tricky exercise, so light weights should be used.
If you want to work out your biceps, then curls are for you. Sit on a bench and put your feet firmly on the floor. Take a dumbbell and rest your elbow on your thigh. Smoothly lower your hand down, without bending it all the way, and then also raise it back. Make sure that only the biceps were involved. Gradually increase the weight of the dumbbell. It is very important to observe the correct exercise technique, otherwise the ligaments can be severely damaged.
