Dumbbell Workout for Beginners 13 Essential Exercises for Total Body Training

Dumbbell Workout for Beginners 13 Essential Exercises for Total Body Training



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Find out from Lean Mass Expert Frank Rich how you can use dumbbells to build lean muscle mass at home or at the gym. Frank is a bodybuilder and creator of Massthetic Muscle helping everyone build a strong, muscular and more aesthetic physique.

There are so many “dumbbell workouts” but many of them aren't thorough enough for a beginner, especially if you've never used dumbbells before. Find out from Frank how to use the essential dumbbell exercises within a workout to maximize your results.

Whether you're working out at home in your garage or home gym OR have a gym membership, these dumbbell exercises when done consistently and with challenging weights will yield some serious results!

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[Music] what's going on guys Frank Rich creator of mastic muscle coming out today from the critical advance compound and what we're talking about is we're talking about beginners so if you're somebody just getting started in your muscle building journey and you're kind of thinking about where should I go what should I start with we're gonna we're gonna recommend that you start with dumbbells so maybe you're not ready to join a gym and you're thinking about okay I'm gonna buy some equipment I'm gonna buy some weights for my home I'm gonna sell you that your best option is gonna be to get a set of dumbbells at least a small set or maybe something that's adjustable so you can work through different weights or different levels of loads and there there's a few reason why with dumbbells you get more flexibility or more free range of motion so obviously you get to work muscles or you get to work arms independently or ISIL Adderley which is going to give you a great benefit for doing more natural movements barbells are great machines are great these are gonna be once you kind of advance through that six months a year and then beyond but if you're just getting started this is your first attempt at building muscle free dumbbells are gonna be your best option you can work every muscle group you can train legs you can train that you can train chest arms shoulders every every muscle has a way that it can be trained using dumbbells and also guys they don't take up a lot of weight so you can keep them tucked away in the corner you can throw them in your garage there's just so many benefits that you have by having a small set of dumbbells like we talked about the ability to work muscle groups independently or ISO laterally is one of the great benefits they get by using dumbbells also you know compounding movements you know these are these are going to be multi joint or multi joint function movements so these are easy to perform and execute using dumbbells so if you're just getting started guys you're trying to think about where should I put my efforts and my resources invest in a small set of dumbbells or if you are a beginner and you're not ready to join a big box gym maybe join something small YMCA a local rec center these are all going to have dumbbells so what we're gonna do here now is we're gonna walk you through a full work out this is designed specifically for somebody just getting started so we're gonna walk you through these movements kind of explain what you need to be thinking about your execution when performing these and how these workouts are going to help you build muscle just getting started for beginners so we're gonna start with legs we're gonna show you a few different variations of squats now what you want to think about and what you want to remember when performing a squat is everybody's body is set up structurally a little bit different so a stance that I have is gonna be different you know from from your stance so before you pick up way before you start doing weighted squats find what's going to be most natural most comfortable for you you don't want to get yourself into position where you're working against your body's natural movement so the first thing I do recommend is finding where your range of motion is and where your feet placements need to be now once you find that there's a few different types of squats that you can do you can do a dumbbell squat where it's holding almost a modified front squat so holding dumbbells up here at the top you know just underneath or just above your clavicles another variation that you can do is going to be a goblet squat so this is gonna be one dumbbell just holding right underneath your chin now you can also do more of a sumo stance so this is going to be a wide outs feet wide out toes pointing out holding a dumbbell just underneath your hips so these are three different variations and these are all going to work your legs a little bit differently but for somebody just getting started just you know entering the process of building muscle this is going to be enough for you guys to really put a little bit of muscle onto your legs the next thing we can work on here is going to be our back now we can do bent over rows we can do these either single arm or we can do them two arms at the same time now if you want to be able to work all the different muscles through your back you can do one with palms facing behind you more of an upper back row now if you turn your hands slightly in and do more of a lat focus row keeping your your elbows a little bit tough closer to your side so these two variations of a bent over row are going to Nabal you to kind of hit and train all the muscles within your back now if we turn around and hit the opposing muscle to the back we can talk about chest now obviously the most simplest you know movement you can do with dumbbells it's gonna be a dumbbell press you can do it on the bench you can do it on an incline bench maybe you don't have that just lie on the floor and do a modified floor press this is great because this is going to allow you to keep everything stabilized keep your spine and scapular locked in place and just really focus on moving the weight with your chest now moving up we can talk about doing shoulders so this is gonna be either a seated shoulder press or if you want to get a little bit more core stability get those legs involved in it a little bit more you can do a standing shoulder press now if you want to make this explosive you can do a squat press so squat intro press there's gonna be a little bit more advanced I don't know if this would be the first moment that you want to do but as you progress this can be a variation that you want to do now for training arms guys this is everybody's favorite obviously getting started you want to make sure that you're hitting those biceps and triceps building up those nice Peaks so with dumbbells do your standard bicep curl right here just keeping your palms facing up make sure you get a little bit of supination so bring that pinky a little bit towards the shoulder at the top now another variation of a dumbbell curl you're gonna be able to do is going to be a hammer curl this is obviously still going to work your biceps but it's going to get a little bit of your forearm and brachialis involved in as well now for our triceps here we're gonna do an overhead extension so this you would grab one or two dumbbells depending on what's most comfortable for you keep your elbows tucked in behind your ears not letting the elbows flare out and just extending at the at the elbow really making sure that you're squeezing and focusing on those triceps guys that's a workout I recommend for somebody just getting started a beginner hit that full body workout three times a week three sets of eight to 10 reps for each exercise it's gonna help you build muscle it's gonna set the foundation for you but like I said guys if you just get started trying to think about you know where do I need to put my focus where do I need to put my effort dumbbells are gonna be the way to go really pretty guys tuning in today if you didn't enjoy this video make sure to give it a thumbs up and leave us a comment let us know what you thought let us know what you'd like to see in a future video as well and we got something special we want to give you guys today written up a free report it's three tips for bill lean muscle mass so if you're somebody that's looking to put on some lean muscle mass we had this report we're gonna give to you all you gotta do is hit the description box below the first link at the top ww critical bench comm forward slash lean – mass hit that link and your email address from and send a report over to you guys right away to make it even easier guys you just hit this box right here follow that same process and the reports gonna be yours also make sure to check out these videos right here we got a lot more tips a lot more info to help you guys build lean muscular physiques like I said guys really appreciate you tuning in we'll talk to you soon

#Dumbbell #Workout #Beginners #Essential #Exercises #Total #Body #Training

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