yes, curls might get the girls, but increasing your dumbbell dexterity with a few extra free-weight exercises will get you to your goals faster. then lower the weights down to your thigh before moving into squat position and repeating. why: “rows will target several muscles in your upper body including the traps, rhomboids, lats and biceps perfect for getting you that ‘v’ shape,” says frost. how: lower the dumbbells to the top of your feet, as far as you can go by extending through your waist, then slowly return to the starting position. why: with proper form this swing will not only recruit muscles within your posterior chain but it will also build your grip strength, co-ordination, lower back muscles, quadriceps and shoulders.
“squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible,” says frost. step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. how: arc the weights up to your sides keeping your arms straight at all times until you feel a strong stretch across your shoulders. use the heel of your right foot to push your upper body back to the starting position. lift the dumbbell directly above your head, then lower it back down and repeat. sign up to the men’s health newsletter and kickstart your home body plan.
this should help you gain some good traction with your muscle building goals. 20kg per hand will be risking injury if you’re just starting out, and for your arm muscles it’ll take you months to be able to do a full workout at that weight, but your leg, chest, and core muscles will likely need something heavier within two or three months depending on exercise frequency. if you search calisthenics exercises then you can use and modify them in so many ways to build up muscle and joint, Can you build muscle with 20kg dumbbells site:www.quora.com&prmd=svin, Can you build muscle with 20kg dumbbells site:www.thestudentroom.co.uk&prmd=svin, are 10kg dumbbells enough to build muscle, is 20 kg bicep curl good.
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