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3D SHOULDER WORKOUT A complete shoulder session to build wider, rounder, more powerful delts. 1. dumbbell cross raise — 3 × 10–12 - hold a dumbbell in each hand at your sides - stand tall with a slight bend in your elbows - raise the dumbbells up and slightly...

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Fitness Endeavor

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25,537 görüntüleme • 1 ay önce •via X (Twitter)

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FULL BODY DUMBBELL WORKOUT A complete full-body session using dumbbells. Split it into 2 circuits of 4 exercises. Complete 3 rounds of Circuit 1, then 3 rounds of Circuit 2. Rest 30–60 seconds as needed. 1. Reverse Lunge into Dumbbell Swing — 8–10 each leg Hold a dumbbell in each hand at your sides. Step one foot back into a reverse lunge. Lower until both knees are bent comfortably, keeping your front knee aligned with your foot. Push through your front foot to stand back up. Hinge at your hips and swing the dumbbells forward to about chest height. Control the weights back down, then repeat on the other leg. Targets: Quads, glutes, hamstrings, and core.
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FULL BODY DUMBBELL WORKOUT A complete full-body session using dumbbells. Split it into 2 circuits of 4 exercises. Complete 3 rounds of Circuit 1, then 3 rounds of Circuit 2. Rest 30–60 seconds as needed. 1. Reverse Lunge into Dumbbell Swing — 8–10 each leg Hold a dumbbell in each hand at your sides. Step one foot back into a reverse lunge. Lower until both knees are bent comfortably, keeping your front knee aligned with your foot. Push through your front foot to stand back up. Hinge at your hips and swing the dumbbells forward to about chest height. Control the weights back down, then repeat on the other leg. Targets: Quads, glutes, hamstrings, and core.

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Keep your elbows more in front of you for more demand on the front delts
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How to hold a dumbbell in three main positions. 💪 1/ There is no need to squeeze the handle too much at the bottom. Hold the dumbbell more relaxed by leaning on your fingers instead of squeezing it with your whole palm. 2/ On the chest - the dumbbells should lie on the forearm, not hanging on the wrists. Keeping the elbow closer to the body. 3/ Above the head - the hand is completely straightened, the dumbbell is above the forearm, and the wrist remains in a neutral position. Correct dumbbell position helps to save force, control movement better, and perform exercises safely. Save the video so you don't lose it. 🔥
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How to hold a dumbbell in three main positions. 💪 1/ There is no need to squeeze the handle too much at the bottom. Hold the dumbbell more relaxed by leaning on your fingers instead of squeezing it with your whole palm. 2/ On the chest - the dumbbells should lie on the forearm, not hanging on the wrists. Keeping the elbow closer to the body. 3/ Above the head - the hand is completely straightened, the dumbbell is above the forearm, and the wrist remains in a neutral position. Correct dumbbell position helps to save force, control movement better, and perform exercises safely. Save the video so you don't lose it. 🔥

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Issues with your swing? Over the top? Steep coming down? Inside takeaway? It could be because your moving your arms to far around your body. The arms need to stay in front of the body in the swing. The arms need to raise and move slightly across the chest but not behind the
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