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Gym people come here
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United Kingdom Cosharek 
Hey, I got some dumbells at home and I want to start working out, what are some good exercises I could with dumbells to build my arms and upper body. I am 185cm 77kg.
2019-12-06 20:40
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overhead presses Bench press (but just will dumbbells) Bicep curls. Delt raises Dumbbell rows Skullcrushers Good mornings
2019-12-06 20:45
#3
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United Kingdom Cosharek 
Thanks mens))
2019-12-06 20:42
Dude for chest. Do HIGH volume pushups. And do diffetent variations as well such as diamond pushups pushups with incile etc. With high ass volume 4x25 or 3x15 if u cant do 25 that will make ur chest shoulders and tris hella buff
2019-12-06 22:07
tricep extension rows reverse fly
2019-12-06 20:43
#8
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United Kingdom Cosharek 
Name checks out
2019-12-06 20:44
#49
jasonR | 
Canada JasonR_ 
In the positive way or in the negative way ?
2019-12-06 21:39
#54
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United Kingdom Cosharek 
Positive
2019-12-06 21:51
#29
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Bulgaria goatse 
bench press with dumbbels perfect for beginner to fuck up his shoulder
2019-12-06 20:49
Everything is a good way to ruin your body is you are a beginner. My thought was that when he only has DB's the weight is probably so low that it wouldnt really be a problem.
2019-12-06 20:50
#40
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Bulgaria goatse 
ye maybe they are low weight but he should rly look into the technique if we goes for it
2019-12-06 21:11
As you should with anytning you do?
2019-12-06 21:43
#73
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Bulgaria goatse 
rly?
2019-12-06 23:37
#74
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Sweden Hauta 
I have to agree with my neighbor on this one.
2019-12-06 23:40
#76
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Bulgaria goatse 
please agree with me not him
2019-12-07 01:06
#83
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Sweden Hauta 
It's facts though
2019-12-07 17:00
And why is that may i ask?
2019-12-06 20:52
#39
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Bulgaria goatse 
cuz he doesnt know to do it properly
2019-12-06 21:10
you can't just assume that and even if he didn't practice makes perfect-.
2019-12-07 11:12
#81
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Bulgaria goatse 
the cool thing is i can assume that as it is the most likely scenario. since he doesnt know what exercises to do he doesnt know how to do them too. dumbbell press is very complex exercise cuz its not only about how you do the reps but also how you take and drop the dumbbells. ive had problems with my hamstring, lower back and abdominal from dropping the dumbells wrong and the worst part is i still do it. its easy to do a wrong technique as e beginner with light weights and when you transfer to heavier weights you are cucked nad its not easy to change.
2019-12-07 12:29
How in the hell have you gotten hamstring injuries from dropping the dumbbells??
2019-12-07 15:49
#84
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Bulgaria goatse 
by pushing them forward, trying to stand up while they go forward and i try to keep balance so i dont fall
2019-12-07 18:25
No legs?
2019-12-06 20:51
how can someone do legs exercises with dumbells?
2019-12-06 21:12
Ever heard about lunges? Just up the reps to match the time under tension. Also he is a beginner so it still works well.
2019-12-06 21:35
+1
2019-12-06 21:36
-1 don't speak about things if you don't know about them. overhead presses Bench press (but just will dumbbells) Bicep curls. Delt raises Dumbbell rows Skullcrushers Good mornings in these exercises there's 0 muscle balance and some of these are horrible exercises, like delt raises, skull crushers, and good mornings. how do I know this? I'm NSCA Strength and Conditioning Specialist Certified.
2019-12-06 21:33
As i stated in #31 i know several of these CAN produce issues but it doesn't mean they necessarily will. I just suggested some exercises gtfo your fake high horse and chilll- Strength certified my ass lol.
2019-12-06 21:48
????? I literally studied this in university and work as strength and conditioning coach. European brain doesnt want to admit to fact that 3rd worlder can know more than him? It's not a question of if, it's a question of when with the exercises you gave. Dont talk if you dont know.
2019-12-06 22:56
Who have said anything about 3rd world? why are you insulting EU. You say you studied at UNI yet you act and talk like a bitch. Why are you even bringing that shit into the conversation. I don't care what you studied. These exercises can be done and used just fine. Are there problems with some of them ? yes. Can some be especially prone to certain injuries IE shoulder and the elbow joint? yes, but that does not mean they can't be utilized safely. Ofc you shouldnt do heavy 5x5 sets skullcrushers etc. Anyone knows this. He asked about exercises that could be done with DB's. I replied. Those things can be done with DB's no ? Good.
2019-12-06 23:19
Just because they can be done doesnt mean they should be done ffs. Fucking Danish brain right here man, NSCA only would recommend 3 of these exercises, ovh press, db bench, db row. the others are either a waste of time (bicep curl, skull crusher) or prone to injury. That's less than 50%.
2019-12-07 21:37
Still acting like a fucking bitch talking about where im from etc trying to insult me, gtfo. You are so obnoxious. You do not read what i wrote and do not answer the things i mentioned. The way you talk leads me to think you are someone who read a book with recommendations and follow it to the point and don't really know shit. Anyway you are not really worth talking to. Kys pls.
2019-12-07 22:43
lmfao i only studied 4 years of kinesiology in my university, graduated with 3.98 / 4.0 GPA, first in my class, had the best research thesis presented in the semester in all the university, and then 3 months later became NSCA certified in strength and conditioning. but i'm just a guy who read a book and knows nothing according to you. you seem to be like a gym bro that comes up to me and tells me i'm exercising wrong and then proceeds to give me tips to exercise in a way that will end up causing injury.
2019-12-09 03:38
You might want to go to school again if you think lateral raises and skull crushers are ""horrible exercises"". I'm an accountant. If you say 1+1=2, and I say 1+1=3, that doesn't somehow make me right just because I am more educated in math.. Just makes me retarded.
2019-12-09 03:56
#2
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United States YANGGANG2020 
with just dumbells and body weight u can do way too much shit to be able to list, u should probably just google and pick whatever seems best for u
2019-12-06 20:42
#5
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United Kingdom Cosharek 
Ye but there is so much men and I don't know what to choose, I want to do something that works os would rather get info from someone that knows
2019-12-06 20:43
#14
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United States YANGGANG2020 
honestly what #1 said but add skullcrushers and bodyweight dips (no dumbbells needed) for triceps and hammer curls for biceps along with normal curls. if you have a bench chest flies are also really good, dumbbell rdls, bent over rows, etc. you can easily get a full workout every day with dumbbells
2019-12-06 20:46
2019-12-06 20:46
#4
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Slovakia iLycan 
regular lifts. But if ure new i suggest u to train whole body. The best way is probably push ups since ure engaging lots of muscles. Start with like 100 push ups, 100 sit ups, 100 squats.
2019-12-06 20:42
#7
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United Kingdom Cosharek 
I'll be lucky if I can do 10 pushup lol, my legs are quite strong since I ride my bmx a lot
2019-12-06 20:44
Then do squats with your DB's. Also jumping squat are good
2019-12-06 20:45
#12
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United Kingdom Cosharek 
Thanks men))
2019-12-06 20:45
Walking lunges with DB in both hands are also good
2019-12-06 20:46
#62
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Slovakia iLycan 
Its fine u can start slowly, doing 10 push ups per day adding 5 or more every week. Even Rome was not built in one day :}
2019-12-06 22:24
#64
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United Kingdom Cosharek 
Ye man I know, I need to find motivation, just finished first training feels good mens))
2019-12-06 22:31
what is the difference between sit-ups and squats?
2019-12-06 23:31
#75
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Slovakia iLycan 
u do sit ups for abs muscles. U do squats for legs and lower back
2019-12-06 23:48
The question still stands
2019-12-07 08:34
sell them and buy new skins
2019-12-06 20:44
+1 Open knife - buy dumbbels back + money left over = profit
2019-12-06 20:45
exactly
2019-12-06 20:46
#63
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United Kingdom Cosharek 
I'm unluko in cases
2019-12-06 22:29
men( i've never opened a knife, spent around 500$ already...
2019-12-06 23:25
#70
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United Kingdom Cosharek 
I'm scared to count, I was always lucky and smart in roulette tho
2019-12-06 23:28
train lower body too mate, dumbell squats dumbell romainian dead lifts calf raises
2019-12-06 20:45
#18
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United Kingdom Cosharek 
My lower body is quite strong especially legs since I ride my bmx a lot
2019-12-06 20:46
and?
2019-12-06 20:46
#25
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United Kingdom Cosharek 
And I want my upper body to catch up because it looks miserable??
2019-12-06 20:48
thats not how it works, there is no way that your legs can be so large/strong that they dwarf your upper body, just by riding a bmx
2019-12-06 20:49
#35
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United Kingdom Cosharek 
I ride it everywhere up hill cause Aberdeen is so shit when it comes to its urban layout, a bmx only has 1 gear so driving up a hill is like driving a normal bike in5th gear up a steep hill so yes my legs dwarf my upper body a bit mens((
2019-12-06 20:56
Fair enough bro, that point about the bmx gearing is reasonable. I do the same thing with my bike around Glasgow which is normally fine - unless I need to go to the university library (which I do all the time, fuck exams) because its on top of a big fuck off hill.
2019-12-06 21:30
#56
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United Kingdom Cosharek 
That is Scotland for you mens))
2019-12-06 21:55
not an excuse to not train legs wtf?
2019-12-06 20:47
monday - Overheadpress + Bench tuesday - Rows + curls wedensday - high volume squats + calf rises Thursday - bench + overheadpress friday - Rows + curls Saturday - Squats / split squats + calf rises ez gains
2019-12-06 20:46
#23
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United Kingdom Cosharek 
Thanks men
2019-12-06 20:48
remember to eat sausage and eggs, yummy 🤤
2019-12-06 21:15
0/8 no glute or ham work
2019-12-06 21:31
well there would be DL's but DB DL's are a little useless..
2019-12-07 11:13
Add one leg romanian deadlifts and it's perfect
2019-12-06 21:57
i need to find complete weekly full body program to follow.where can i find it guys?
2019-12-06 20:47
thanks mans.
2019-12-06 20:50
just get a gym membership????
2019-12-06 20:49
and how do u know what to do inn the gym
2019-12-06 23:33
#36
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African Union remiska 
there are so many exercise with dumbbells google or search for them on yt (body part "workout/exercise dumbbells") you can do pretty much every body part - dumbbells are great for arms chest can be used for back (although i think here exercise are more limited) legs (squats instead of with barbel with dumbbells) and abs you only need body weight personally id still try to go to gym if you can (i pay only 10 quid a month so its like nothing and its really close) as its much easier to get motivated and actually get a proper work out when im not at home (same for studying but thats me you might be different)
2019-12-06 20:58
#37
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United Kingdom Cosharek 
I know people don't care how you look when you are in the gym but still I have a bit of an anxiety so I want to build myself at home a bit first
2019-12-06 21:00
#38
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United Kingdom Cosharek 
Plus I have a good speaker setup at home so I get motivated by music really easily when I hear the bass through my body hahaha
2019-12-06 21:00
just do facepulls with dumbells
2019-12-06 21:35
Find AthleanX on youtube, everything you need, follow that religiously and you can't possibly fail
2019-12-06 21:47
#65
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United Kingdom Cosharek 
Thank you mens))
2019-12-06 22:32
#53
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United Kingdom oyyrofl 
you can do absolutely everything with dumbbells, youtube is your best friend for that
2019-12-06 21:48
#55
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United Kingdom Cosharek 
Hello old friend, have not seen you in a while
2019-12-06 21:54
#58
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United Kingdom oyyrofl 
hello brother, been quite inactive lately yeah
2019-12-06 22:02
the few dumbbells you have are not optimal at all, joining a gym is really worth it mate i was 55kg when i joined the gym, i swear there are complete skeletons in the gym, fat girls, old wrinkly men, everything if you're really that anxious, go for it the first time without really working out, just to try shit and realise that nobody cares before joining a gym, i used to train at home with dumbbells and barbells because of gym anxiety and i regret it. You just feel so much better beating your stupid fears rather that adapting your entire life to them
2019-12-06 22:14
#61
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United Kingdom Cosharek 
I was already at the gym and paying for a membership is not a good deal for me, for now anyway
2019-12-06 22:18
#66
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Poland FitPolak 
Buy yourself pullup bar as well and do FBW Sakera)))
2019-12-06 22:33
Goodluck
2019-12-07 11:16
Dumbbell press, Shoulder press, Bicep curls, Overhead extensions, Dumbbell row.
2019-12-07 22:46
#89
ropz | 
Argentina rawe1337 
Google excersises for each part of the body, and divide them by days, its easier if you put together opposite group of muscles (i.e., chest and back) so you can rest one part while doing the other. Shoulders, biceps, triceps, chest, back, don't forget legs as well.
2019-12-09 03:42
Get this book men’s )). Good for beginners amazon.com/Mens-Health-Natural-Bodybuild..
2019-12-09 03:44
even “mens” in the link))) definitely buying it
2019-12-09 06:25
I run for 10min then I do a really heavy 20min abs workout and then I usually end it by running 10min.
2019-12-09 05:55
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