Are you wondering if guys really wax their chest hair? Check out this article to learn if guys really wax their chest hair. Advertisement Manscaping a guy's hairy back or shoulders...Learning how to perform Dumbell Fly is important in building a great chest while weightlifting. Dumbbell flyes on a flat bench stretch the chest muscle and g... Apr 21, 2023 ... So you only have one dumbbell? That's OK! Do these chest exercises to build muscle and strength in your chest, at home or anywhere!Keep your elbows tucked in, bring your chest out, take a breath, and lower the weights to your chest. Hold for a moment and press straight to the top position as you exhale. 4. Incline Dumbbell Fly. Like regular flyes, the incline dumbbell version of the exercise is a great isolation exercise that develops your chest.Beginner-Friendly Dumbbell Chest Workout. This workout is great for beginners as it has exercises that can be done with minimal equipment and are very simple to master. …May 22, 2022 · Dumbbell Chest Workout to Burn Fat & Build Muscle at the same time. This is a 20 minute follow along routine..Equipment Needed: 20lb Dumbbells & Bench (Optio... How To Do The Dumbbell Pullover. Hold the dumbbell underneath with both hands by your chest. Set up similarly as you would for the hip thrust exercise. Put your upper back lengthwise on a flat weight bench, perform a hip extension, and press the dumbbell over your chest. Ensure your knees are at a 90-degree position, and engage your core and ...Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a). Pull the weight up toward your chest, palm facing you and elbow ...Dumbbell Squat. Dumbbell Chest Press. Dumbbell Bent-Over Row. Dumbbell Shoulder Press. Dumbbell Pullover. This is an important distinction. A compound exercise (as opposed to an isolation exercise) is one that utilizes more than one major muscle group and more than one body joint.May 22, 2022 · Dumbbell Chest Workout to Burn Fat & Build Muscle at the same time. This is a 20 minute follow along routine..Equipment Needed: 20lb Dumbbells & Bench (Optio... Jan 5, 2018 · Exercise 1: Incline Dumbbell Press. Incline dumbbell presses put more emphasis on the clavicular head of the pecs and work several other secondary muscles as well. That's because of the added shoulder flexion of this movement. The main reason for starting with this exercise is to prioritize the upper chest. Keep your elbows tucked in, bring your chest out, take a breath, and lower the weights to your chest. Hold for a moment and press straight to the top position as you exhale. 4. Incline Dumbbell Fly. Like regular flyes, the incline dumbbell version of the exercise is a great isolation exercise that develops your chest.LET'S DO THIS! 15 min CHEST WORKOUT!----- Use Code: BULLY10 for 10% off: https://gymoclockfitness.com/8-16 Week Gym Training Pro... DB Bench Press. Use this exercise first to hit your chest, triceps and shoulders. Mainly focus on using your chest when performing this exercise and if you prefer, try gripping the DBs with palms facing inwards (Hammer Dumbbell Bench Press - for me this isolates the chest more).To accomplish this, set the angle of incline between 15 and 20°. Flat dumbbell flyes hit the chest right square in the middle. And contrary to popular belief, flyes can definitely be a mass-building movement. Just make sure to let your elbows bend naturally (about 30 to 45°) at the bottom of the movement.For the second exercise, we’re moving away from the barbell with the incline dumbbell press, one of the best chest exercises emphasizing your upper pecs. The upper chest can be difficult to target, but research shows that incline presses promote greater muscle growth in this area compared to the flat bench press. 5 Combining flat and incline ...Jan 4, 2024 · The upper body exercises in this routine target your biceps, triceps, shoulders, upper back muscles, and chest muscles. Dumbbell Core Exercises. Ab exercises with dumbbells are effective and quickly increase core strength. These core exercises, lower back included, will provide stability, protect your spine, and prevent injury. Your chest is packed with vital organs, like the esophagus, lungs, and heart. Learn about the different types of chest injuries and chest disorders. The chest is the part of your b...The dumbbell fly is an isolation exercise that helps you build chest muscles. It also engages the bicep to some extent. A study suggests that the dumbbell fly might be helpful where strength and mobility in a horizontal shoulder flexion position with extended elbows are required. 2 A Comparison of Muscle Activation between Barbell Bench Press …Jul 9, 2021 · Chest Day Workout 1, Weeks 1-4: Upper Chest Focus. 1. Barbell Incline Press. Use a bench at around a 30-degree incline. Add weight with every set. 3 sets, 4-6 reps (rest 90 sec.) 2. Incline dumbbell bench press. Use a bench at around a 30-degree incline. 1. Incline Dumbbell Bench Press x 6. Lay on a bench set at around a 45-degree angle. Press two dumbbells up above your chest (A), slowly lower both bells over 3-4 secs, keeping your elbows at a ...How to Stimulate Your Chest Muscles: Lay down on the bench and set your feet firmly on the floor Arch your lower back slightly Raise your ribcage up high Squeeze …Jun 22, 2023 · Keep your feet flat on the floor, driving with your heels and squeezing your glutes. Keep your elbows at a 45 degree angle relative to your torso to keep your shoulders safe. Press the dumbbells ... Get ready for one of the best Home Dumbbell Chest and Shoulder Workouts of your LIFE! Let's do this! A 20 minute dumbbell only chest and deltoid workout that...See full list on setforset.com Try All My Workout Programs Free: https://thebarbarianbody.com/ BarbarianBody Merch (receive a personal "thank you video" from Tanner!): https://shop.thebar...Jul 26, 2023 · With the dumbbells positioned straight over your chest, slowly lower them down to either side of your torso, until the chest is fully stretched. At this point, drive your feet into the floor and push the dumbbells back out straight over your chest, back to the start position. Repeat as many times as required. 11. 3 standing dumbbell exercises for building strong and defined shoulders; Category. Back to Dumbbells. Price. Any Price. Showing 3 of 3 deals. Filters ...1. Dumbbell Bench Press. The dumbbell bench press is without a doubt, the most effective and popular chest exercise with dumbbells as it increases overall strength and builds muscle definition. Performed with two dumbbells on a flat bench, this functional strength training movement will improve balance and core stability as well as wrist mobility.Get ready for an INTENSE 20 minute chest workout at home with dumbbells and bodyweight (push ups). I'm not going to sugar coat it... this workout is challeng...Jun 7, 2021 ... Technique Tips: Roll your shoulders back and press your shoulders down. Bring elbows down to about a 45-degree angle and then go down until your ...Dumbbell glute bridge. Lie on your back with knees bent and feet flat on the floor. Holding one dumbbell in each hand, rest one on each thigh and press shoulders and heels into the floor. Exhale ...Lower the bar straight down towards your chest and stop when it is ~2-4” from your chest. Contract your chest and focus on the outer region and press the bar back up. Repeat. 2. Cable Fly. Flyes are the best exercises for really focusing tension on different areas of the chest.Pressing with dumbbells is safer for your shoulders and activates more pectoral muscle, which means more focused training directly on your chest. Plus, at times when at home or hotel gym is all you have access to, dumbbells are the best weapon you’ve got. Follow this routine for four weeks, and we bet you’ll add as much as another quarter ...Dumbbell Workouts for Arms and Chest; Best Back and Bicep Dumbbell Workout; References. 1. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. …Advantages of Doing a Dumbbell Chest and Shoulder Workout. The chest and shoulder workout with Dumbbells requires more balance as compared to barbells or machines that can lead to greater muscle fiber recruitment.; Dumbbell affords a greater level of variety, which prevents physical and mental burnout.; Dumbbell requires more …Indices Commodities Currencies StocksBut, what are the best dumbbell chest exercises? How should you structure dumbbell chest workouts for strength and hypertrophy? In this article, we will …1. Incline Dumbbell Bench Press x 6. Lay on a bench set at around a 45-degree angle. Press two dumbbells up above your chest (A), slowly lower both bells over 3-4 secs, keeping your elbows at a ...Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. Squeeze your pecs to raise the weights back up to the starting position. Don't slam the ...10 Best Chest Exercises Barbell Bench Press Dumbbell Bench Press Incline Bench Press Decline Press Machine Chest Press Push-Up Dip Chest Fly …Dec 12, 2023 · The Dumbbell Chest Workout. If you’re a beginner, I recommend following a 3-day full-body workout plan. You’d include a couple of chest exercises in each of those full-body workouts, keeping your chest growing steadily all week long. We’ve got a beginner full-body workout guide here. You can do the full routine with just dumbbells. Aug 16, 2018 ... 1. Svend press · 2. Chest fly · 3. Chest dip · 4. Dumbbell press · 5. Push-up ladder · 6. Close-grip dumbbell chest press.LET'S DO THIS! 15 min CHEST WORKOUT!----- Use Code: BULLY10 for 10% off: https://gymoclockfitness.com/8-16 Week Gym Training Pro...Learn how to build big, chiseled pecs with dumbbell chest exercises that activate, sculpt, and improve your chest muscles. Find three dumbbell chest workouts for different levels of experience and …I've become an expert at zooming in on those little photos on hotel websites. Let me teach you. On a recent vacation, I stayed in two different hotels. One had a gym that was a wor...Apr 21, 2023 ... So you only have one dumbbell? That's OK! Do these chest exercises to build muscle and strength in your chest, at home or anywhere!Hey team! Get ready to build your chest muscle and strength using just one dumbbell. You can do this workout at home or anywhere with just a single dumbbell....One Dumbbell, Four Moves and 20 Minutes Is All You Need for a Total-body Workout. This 10-Minute Box-Jump Challenge Will Set Your Lungs and Legs on Fire. This 6-Move Dumbbell Workout Is Designed ...Once the dumbbell has traveled as far down as possible, flex your chest to pull the dumbbell back overhead. 6. Pinch Press (Svend Press): To make your chest workout complete, utilize the pinch press as your workout finisher. This exercise uses an isomeric hold in a horizontal adduction movement pattern.98.5M views. Discover videos related to Best Dumbbell Chest Exercises on TikTok.Dec 7, 2023 · Why Do It: Because the chest is a sizable, fan-like muscle, it helps to change the angle of your press for better muscle development. The incline dumbbell chest press using a 30 or 45-degree angle focuses more on the upper chest (clavicular head) muscle fibers near the clavicle than the regular flat press. Get into a supine position with a kettlebell to the side of your shoulder. Grab the kettlebell with an underhand grip and position your arm at 45˚. Pull your shoulder blades down and back, pressed to the ground. Press the kettlebell straight up like you would a floor press, with the kettlebell at upper chest level.Jul 30, 2020 ... Dumbbell Only Chest Workout https://youtu.be/PoUCJPhGOYw #dumbbell_only #chest_workout #chest_exercises #danthehinh.Believe it or not, there are many ways to get paid to workout. So strap on your sneakers and let’s get going, there's money to be made! Believe it or not, there are many apps where...Aug 14, 2021 · Grab some Dumbbells between 5-30lbs and try this 10 Minute Lightweight Dumbbell Chest Workout. Complete two or three times every week. This is a Chest workou... dumbbell workout,dumbbell exercises,biceps,dumbbell triceps exercises,chest workout,dumbbell workout at home,dumbbell workouts back & biceps,chest and tricep...Jul 6, 2020 · Slowly raise the dumbbells up, keeping your arms straight, until your arms are parallel to the ground. Slowly return the dumbbells to the starting position. 10. Military press. A military press ... Apr 6, 2020 · Press the dumbbells leading with your thumbs by tilting them upward until your arms are extended. Bring the dumbbells close together but don’t allow them to touch and squeeze your pecs. Lower the weight until you feel a stretch in your chest and repeat. Perform 3 sets x 8-10 reps. Rest 45 seconds between sets. “Pectoral perfection: the dumbbell flye is the best chest isolation movement you can perform.” Joe Weider’s Muscle & Fitness , vol. 68, no. 5, May 2007, p. 240.Jan 26, 2024 · 1. The Dumbbell Chest Press. The dumbbell chest press is the quintessential form of dumbbell chest exercise, featuring an easy to grasp movement pattern and multi-purpose training stimulus. In practice, it is most comparable to the more popular barbell bench press, and features the lifter extending and bending their arms while in a lying position. Dec 12, 2023 · The Dumbbell Chest Workout. If you’re a beginner, I recommend following a 3-day full-body workout plan. You’d include a couple of chest exercises in each of those full-body workouts, keeping your chest growing steadily all week long. We’ve got a beginner full-body workout guide here. You can do the full routine with just dumbbells. By minimizing your transitions between movements and picking exercises that naturally feed into each other, you can get more work done in less time. Dumbbell Hammer Curl: 4 x 8. Seated Dumbbell ...How you should structure your chest dumbbell workout depends primarily on your fitness level and primary training goals. For strength gains, work up to performing 2-6 sets, 3-5 reps per set, and at least 85% of your one-repetition maximum (1RM) for the load. The fewer reps you perform, the closer to 100% of your 1RM you should aim for …Lie face down on the weight bench with your chest on the bench and legs straight. You can also use an incline bench position. Grip the dumbbells with a neutral grip and retract your shoulders and pull the dumbbells to the outside of the bench. Your arms should be straight, but you can keep a slight bend in the elbows.Without flaring your elbows out to the side, slowly lower the dumbbells until they are at your chest. Push them back up to the starting position. "The dumbbell chest …At Home Chest Workout: Action Plan. So to sum the video up, here’s what your home chest workout could look like: Close Grip Push-Ups: 3-4 sets Decline Close Grip Push-Ups OR Wide Reverse Grip Push-Ups: 3-4 sets Dip Push-Ups: 3-4 sets Inner Chest Push-Ups: 2-3 sets Sliding Chest Flies OR Bed Sheet Flies: 2-3 sets. …The Best Dumbbell Chest Exercises. The best workouts usually start with the biggest exercises and then work their way smaller. Your mid-chest is the biggest area of your chest, and it benefits from big compound exercises like push-ups and dumbbell bench presses. The dumbbell bench press (tutorial video) is arguably the single best …Mar 14, 2023 · Choose appropriate dumbbells and lie back on a flat bench, holding them above your chest. Hold the dumbbells with a neutral or pronated grip, palms facing forward. Begin with the dumbbells at chest height, elbows bent at about 90 degrees. Press the dumbbells upward, extending your arms fully above your chest. Nov 13, 2023 ... Chest and triceps dumbbell workout guide: 15 exercises for men to build upper body strength, improve posture, and enhance athletic ...Once the dumbbell has traveled as far down as possible, flex your chest to pull the dumbbell back overhead. 6. Pinch Press (Svend Press): To make your chest workout complete, utilize the pinch press as your workout finisher. This exercise uses an isomeric hold in a horizontal adduction movement pattern.Check out my Full Programs Here: http://bit.ly/2En0HvRGet my Nutrition Guide Here: https://bit.ly/360sOPlGet my mat here: https://gorillamats.com/?aff=36Fol...Feb 22, 2023 ... Hold dumbbells above your body with straight arms, palms facing. Slowly lower the weights to the sides for a count of two with arms only ...Oct 3, 2022 · The Best Lower Chest Dumbbell Exercises. Take the guesswork out of your lower chest workouts and make every rep count with these tried-and-tested lower chest dumbbell exercises! 1. Decline Dumbbell Fly. The decline dumbbell fly is a classic lower chest exercise. Whether you do it at the start or the end of your lower chest workout, this move ... If you think of kettlebells as just funny shaped dumbbells, you’re missing out on one of their biggest strengths. Kettlebells are perfect for full-body movements like swings and sq...chest workouts with dumbbells - chest workouts at home - chest workouts for men - best chest workouts - chest workouts without weights - chest day workout - ...Squeeze your abs and glutes to keep your core tight. Engage your mid-back, squeezing your shoulder blades together. Pull your upper arms back to row the dumbbells to your chest. Emphasize the ...“Pectoral perfection: the dumbbell flye is the best chest isolation movement you can perform.” Joe Weider’s Muscle & Fitness , vol. 68, no. 5, May 2007, p. 240.Forget the gym — build a stronger chest and arms with this 5-move dumbbell workout By James Frew February 16, 2024 Samsung Galaxy S24 vs Galaxy S24 Plus vs Galaxy S24 Ultra — how to pick the ...The overhead triceps extension is an isolation exercise that targets the triceps. Related: A Full-Body Dumbbell Workout to Hit Every Muscle in Your Body; 12 Great Chest Workouts for a Stronger ...Learn how to use dumbbells to train your chest for strength, power, hypertrophy and metabolic overload. Discover creative variations of dumbbell bench press, dips, flies …It's not too good to be true, these legit apps will actually pay you to exercise. Get paid to workout and get fit at the same time! Home Make Money You already know the common ben...The Ultimate Full-Body Dumbbell Workout. Before you get going on the complexes, grab a 10- to 12-pound dumbbell and complete the warm up. Rest 2-3 minutes between complexes. 1. Single-Dumbbell …Mar 14, 2023 · Choose appropriate dumbbells and lie back on a flat bench, holding them above your chest. Hold the dumbbells with a neutral or pronated grip, palms facing forward. Begin with the dumbbells at chest height, elbows bent at about 90 degrees. Press the dumbbells upward, extending your arms fully above your chest. The dumbbell pullover is considered a postural exercise as performing the full movement requires that you keep the spine in a lengthened, stable position. This move also helps open and increase the chest and upper body flexibility. These areas often become tight, especially in those with computer or desk jobs.To accomplish this, set the angle of incline between 15 and 20°. Flat dumbbell flyes hit the chest right square in the middle. And contrary to popular belief, flyes can definitely be a mass-building movement. Just make sure to let your elbows bend naturally (about 30 to 45°) at the bottom of the movement.But Ramdev has big ambitions for his company in Nepal. As a bare-chested Ramdev performed stretches and contortions on International Yoga Day, his ayurvedic company found itself in...Jun 26, 2023 ... How To Do A Dumbbell Svend Press · Stand with your feet hip-width apart, knees slightly bent. · Press the dumbbells straight out in front of you ...
Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. Squeeze your pecs to raise the weights back up to the starting position. Don't slam the .... Bewitched 2005
The slight incline press can be considered to be the best dumbbell chest workout, especially for intermediates, and performing 4 to 5 sets with 4 to 6 reps each will ensure great results. Step 1: Adjust the bench to an incline of about 15 to 30 degrees. Step 2: Now sit on the bench and place the dumbbells on your thighs.Benefits of Dumbbell Workouts. The main benefit to using dumbbell workouts routines is that on top of exercising the main muscles, dumbbell exercises will also require the input from various stabilizing muscles as well. This is in contrast to exercising on gym-type machines where main targeted muscles are isolated and are the only ones being ...If you think of kettlebells as just funny shaped dumbbells, you’re missing out on one of their biggest strengths. Kettlebells are perfect for full-body movements like swings and sq...How you should structure your chest dumbbell workout depends primarily on your fitness level and primary training goals. For strength gains, work up to performing 2-6 sets, 3-5 reps per set, and at least 85% of your one-repetition maximum (1RM) for the load. The fewer reps you perform, the closer to 100% of your 1RM you should aim for …How to Do It: Lie back on the bench, then press the dumbbells up above your chest with a neutral grip. Drive your shoulder blades back into the bench to set your shoulders. Keep your feet on the ground and squeeze your... Move your hands to …The first workout starts with a modified tri-set for the chest, designed to pump your pecs and stretch the connective tissue that surrounds them, thereby allowing more room under your skin for the muscles to grow. The second chest blast is done by pairing pushups with very heavy sets of dumbbell bench presses.For the second exercise, we’re moving away from the barbell with the incline dumbbell press, one of the best chest exercises emphasizing your upper pecs. The upper chest can be difficult to target, but research shows that incline presses promote greater muscle growth in this area compared to the flat bench press. 5 Combining flat and incline ...Perry Mykleby, ACE CPT. January 10, 2023. In this 12 Week Dumbbell Workout Plan you’ll find a routine that can add muscle, and shape to what you have now. Dumbbells and dumbbell-only workout routines gained crazy popularity during the pandemic when fitness facilities were closed. People found out that they could actually …Dec 7, 2023 · Why Do It: Because the chest is a sizable, fan-like muscle, it helps to change the angle of your press for better muscle development. The incline dumbbell chest press using a 30 or 45-degree angle focuses more on the upper chest (clavicular head) muscle fibers near the clavicle than the regular flat press. Lie on the floor with a dumbbell to your left hand side. Roll over, grip the dumbbell with both hands, and roll onto your back. Press the dumbbell with both hands …Jul 25, 2023 · Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank yo... Dumbbell chest workouts, on the other hand, can be performed at high volumes, place less stress on your joints, allow for a greater range of motion, and work the stabilising muscles a lot harder – giving you a more balanced development of strength. So, if you’re looking to build bigger, stronger pecs and you have access to a decent selection …How To Do The Dumbbell Pullover. Hold the dumbbell underneath with both hands by your chest. Set up similarly as you would for the hip thrust exercise. Put your upper back lengthwise on a flat weight bench, perform a hip extension, and press the dumbbell over your chest. Ensure your knees are at a 90-degree position, and engage your core and ...Lie down with your back on an incline bench (30-45 degrees), and press two dumbbells above you. Lower the dumbbells to the upper chest as you aggressively squeeze them together. Pause at the bottom of the movement, keeping the weights squeezed together, then press them back upwards. Pro Tip. .
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The summers of it chapter one | If you think of kettlebells as just funny shaped dumbbells, you’re missing out on one of their biggest strengths. Kettlebells are perfect for full-body movements like swings and sq...Take your dumbbells, lie back and position your hands slightly wider than your torso. Slowly lower the dumbbells to your chest, bending your elbows outwards until you reach a depth around 1 inch from your lower chest. At full depth, pause and push the dumbbells up to a full extension of the elbow. Repeat....
Iron electron configuration | Jun 14, 2023 · Decline dumbbell press: 58.8%. Bonus: while categorized as a “mid-chest” compound exercise, the slight decline dumbbell press is actually one of the best at activating the lower chest. More specifically, according to my chest EMG article, second-best (falling behind only to seated cable fly, an isolation exercise). Mar 14, 2023 · Target Muscles: Chest.Secondary Muscles: Front Deltoids/Shoulders & Triceps.Length: 25 MinutesEquipment Used: Dumbbells & BenchFREE Workout Programs & Meal G... Jan 18, 2024 · For 3 free tips on how to build muscle fast customized for your body type and your goals, take my free body type fitness quiz - http://vshred.fit/ChestWorkou... ...
Iowa fair catch | Oct 17, 2023 ... Forget push-ups – build a bigger chest with these five easy dumbbell exercises · Alternating chest press · Hex press · Alternating chest fly &...dumbbell workout,dumbbell exercises,biceps,dumbbell triceps exercises,chest workout,dumbbell workout at home,dumbbell workouts back & biceps,chest and tricep...Believe it or not, there are many ways to get paid to workout. So strap on your sneakers and let’s get going, there's money to be made! Believe it or not, there are many apps where......
Michael robinson death | Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the ...Jul 26, 2023 · With the dumbbells positioned straight over your chest, slowly lower them down to either side of your torso, until the chest is fully stretched. At this point, drive your feet into the floor and push the dumbbells back out straight over your chest, back to the start position. Repeat as many times as required. 11. The Best Lower Chest Dumbbell Exercises. Take the guesswork out of your lower chest workouts and make every rep count with these tried-and-tested lower …...
Miss congeniality perfect date | Jul 26, 2023 · With the dumbbells positioned straight over your chest, slowly lower them down to either side of your torso, until the chest is fully stretched. At this point, drive your feet into the floor and push the dumbbells back out straight over your chest, back to the start position. Repeat as many times as required. 11. The dumbbell pullover is considered a postural exercise as performing the full movement requires that you keep the spine in a lengthened, stable position. This move also helps open and increase the chest and upper body flexibility. These areas often become tight, especially in those with computer or desk jobs....
Counterfeit rolex | Aug 14, 2020 · The first 1000 people to use this link will get 2 free months of Skillshare Premium Membership: https://skl.sh/ryanhumiston3Ready to hit a dumbbell chest wor... 1. Chest Press to Squat. Muscles worked: chest, core, glutes, legs. How to: Stand up straight, with feet shoulder-width apart. Hold a single dumbbell between both hands. Simultaneously jump feet ......