When it comes to strength training, dumbbells are an excellent tool to work with. They are versatile and can be used to target various muscle groups in the body. Sitting down dumbbell exercises are particularly great because they can be done anywhere and do not require a lot of space. In this article, we will look at some of the best sitting down dumbbell exercises that you can add to your workout routine.
Dumbbell Rows
Dumbbell rows are a great exercise to target your back muscles. To perform this exercise, sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in one hand and place it on the floor beside the chair. Lean forward and grab the dumbbell with your other hand, keeping your back straight. Pull the dumbbell up towards your chest and then lower it back down. Repeat for the desired number of repetitions and then switch sides.
Dumbbell Curls
Dumbbell curls are a classic exercise that is great for targeting your biceps. To perform this exercise, sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in each hand with your palms facing up. Slowly curl the weights up towards your shoulders and then lower them back down. Make sure to keep your elbows close to your body throughout the movement.
Dumbbell Tricep Extensions
Dumbbell tricep extensions are a great exercise to target your triceps. To perform this exercise, sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in both hands and lift it above your head. Slowly lower the weight behind your head and then lift it back up. Repeat for the desired number of repetitions.
Seated Dumbbell Press
The seated dumbbell press is a great exercise to target your shoulders. To perform this exercise, sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in each hand and lift them up to shoulder height. Slowly press the weights up overhead and then lower them back down. Make sure to keep your elbows close to your body throughout the movement.
Dumbbell Flyes
Dumbbell flyes are a great exercise to target your chest muscles. To perform this exercise, sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in each hand and lift them up to shoulder height. Slowly lower the weights out to the side, keeping your elbows slightly bent. Then bring the weights back up to shoulder height. Repeat for the desired number of repetitions.
Dumbbell Shrugs
Dumbbell shrugs are a great exercise to target your trapezius muscles. To perform this exercise, sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in each hand and lift them up to shoulder height. Shrug your shoulders up towards your ears and then lower them back down. Repeat for the desired number of repetitions.
Dumbbell Leg Extensions
Dumbbell leg extensions are a great exercise to target your quadriceps. To perform this exercise, sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in each hand and place them on your thighs. Slowly lift one leg up and extend it out in front of you. Hold for a few seconds and then lower it back down. Repeat for the desired number of repetitions and then switch legs.
Dumbbell Leg Curls
Dumbbell leg curls are a great exercise to target your hamstrings. To perform this exercise, sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in each hand and place them on your thighs. Slowly lift one leg up and curl it towards your buttocks. Hold for a few seconds and then lower it back down. Repeat for the desired number of repetitions and then switch legs.
Conclusion
Sitting down dumbbell exercises are a great way to build strength and target various muscle groups in your body. They are easy to perform and can be done anywhere, making them a great addition to your workout routine. By incorporating these exercises into your routine, you can achieve your fitness goals and improve your overall health and well-being.