The 8 Best Dumbbell Exercises for a Full Body Workout
When it comes to weight training, you’ll find a plethora of resistance options in your local fitness center. From barbells and kettlebells to medicine balls and sandbags, the choices can be overwhelming as to which is most ideal for your fitness goals!
There is one specific training tool that frequents almost any fitness arena though – and that is a dumbbell. Likely set up in pairs and ranging in weight from one pound up to 50 pounds each (although heavier in some training areas), dumbbells are an adaptable tool for just about anyone wanting to workout and build strength.
Although many people use dumbbells for joint isolation movements – think tricep extensions, bicep curls, etc… they can also be utilized in a way that will target the whole body. Not only will this build strength, but it will also burn calories, boost metabolism, and even improve mobility and cardiovascular endurance.
Let’s take a look at eight different exercises that you can do with dumbbells that will give you a full-body workout. All of these movements will target your core, which is necessary to be engaged during the exercises in order to maintain proper form and technique. If you have any questions about how to do these movements correctly, or need modifications of any sort, speak with a local personal trainer or fitness specialist to get more specific training details.
1. Squat and Press
Targets: glutes, quads, hamstrings, and shoulders.
Stand with your feet shoulder-width apart and shoulders down and back, holding a dumbbell in each hand at shoulder height, palms facing inward or outward. With the core engaged, sit your hips down and back (like you’re sitting in a chair), until your thighs are parallel with the ground.
From here, press through your heels and come back up to a standing position while simultaneously pressing the dumbbells straight up toward the ceiling, with elbows extended. Repeat the movement for repetitions as desired.
2. Sumo Squat and Upright Row
Targets: glutes, quads, adductors, upper back, and shoulders.
Stand with your feet wider than shoulder-width, with toes pointed out slightly. Shoulders should be down and back and a dumbbell in each hand, with palms facing toward the body. Your arms can hang down between your legs to prepare for the movement. Sit your hips down and back into a squat, keeping weight in the heels and knees pressing out.
Press through heels to return to a standing position, and on the way up, pull the dumbbells up underneath your chin. Ensure that your elbows stay higher than your wrists – which can limit your range of motion in some cases – but will keep you in proper positioning.
The motion is similar to dragging the dumbbells up the front of your torso. At the top of your squat, lower the dumbbells back and let your arms hang, keeping shoulders retracted and core engaged. Repeat the movement for repetitions as desired.
3. Lunge and Curl
Targets: glutes, hamstrings, quads, and biceps.
Stand with your feet shoulder-width apart and a dumbbell in each hand. Take a big step forward with your right foot while bending your left leg so that both knees are at a 90-degree angle. Ensure core is engaged and shoulders are retracted, then perform a bicep curl at the bottom of the lunge.
Press through your right heel and glute to step forward out of the lunge position. Repeat the motion with the left leg forward. This movement can be done as a walking lunge and curl, or in a stationary position, whichever you are comfortable with. Repeat the movement for repetitions as desired.
4. Glute Bridge and Chest Press
Targets: glutes, lower back, and pectorals.
Start by lying on the ground on your back with feet flat on the floor and knees bent. With a dumbbell in each hand, rest your arms close to your chest. Engage your core and press through both heels to bring your glutes off of the floor, putting your body in a straight line from your knees to your shoulders.
Maintain a strong core and engaged glutes, and perform a chest press; essentially, press both arms above your chest, with palms facing away or toward each other. You can stay in the glute bridge position and complete multiple repetitions of the chest press, or you can do both movements simultaneously, returning to the floor with the bridge and then raising up while doing each individual chest press. Repeat the movement for repetitions as desired.
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Targets: hamstrings, glutes, and lower back.
Stand with your feet shoulder-width apart, and dumbbells in each hand with palms facing toward your body. With knees soft and core engaged, ensure that the shoulders stay retracted during the entire movement.
Bend at your hips – so from the side, it almost looks like a hinge motion – and keep your arms straight, with head and neck in line with your spine as you lower down. Let your dumbbells reach knee or mid-shin (depending upon the range of motion), then squeeze your glutes and slowly return to a standing position. Repeat for repetitions as desired.
6. Bent Over Rows
Targets: lower back and upper back.
Stand with your feet shoulder-width apart and hands gripping the dumbbells, with palms facing toward each other. With knees soft, hinge forward slightly at the waist, maintaining retraction through the shoulders.
As core stays engaged, let your arms come up to your sides, pulling your elbows up and back – not out to the sides. As you do this, squeeze your shoulder blades together slowly. At the top of the movement, pause, then slowly lower your arms back to the start position. Repeat for repetitions as desired.
7. Goblet Squat
Targets: glutes, hamstrings, quads, TFL, and shoulders, biceps.
Start with feet shoulder-width apart and one dumbbell in front of your chest, holding with both hands. Sit your hips down and back while maintaining a tall chest, bringing thighs to parallel. With weight in heels and core engaged, press through heels and return to a standing position.
The weight of the dumbbell at the front of your chest will try and bring you forward – do your best to keep your chest tall and shoulders retracted. Repeat for repetitions as desired.
8. Farmers Walk
Targets: all the major muscles of the body and is a great entire body exercise.
Begin by holding dumbbells at your sides, with a firm grip. Stand straight with core engaged and shoulders retracted. Walk yourself forward at a consistent pace, keeping your head neutral and your eyes forward.
Walk the desired distance, then stop and place your dumbbells on the ground before returning to the starting position. Repeat for the desired distance.
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The 10 Best Grilling Tools for Your Summer BBQ
If you want to be a grill master, you need the right tools for the job. While having a top-quality grill is obviously vital, there are many other things you need to make your life at the grill as easy as possible.
There are plenty of tools out there that will enhance the flavor of your food and allow you to cook your meat and veggies to perfection. We’ve looked at a range of them from meat thermometers and grilling gloves to cedar planks and grill baskets.
While all these tools are different, they’re all great ways to enhance your grilling experience. We’ve searched high and low to come up with 10 that you’ll love. All you need to do is read on and choose the best grilling tools for you. Let’s get started!
1. Kizen Digital Meat Thermometers for Cooking
When cooking on the grill, it can be easy to be a little nervous about whether or not your meat is ready. With this Kizen meat thermometer, you can put those fears to bed and know exactly when your meat is done.
The reading on this thermometer only takes around three seconds, so you’re not going to be waiting around for your results. It’s waterproof and durable. This is a tool you’ll be using time and time again.
It’s versatile too. Thermometers are often required for beverage and candy making, among other things. This tool is perfect for them all and will give you readings to a very high level of accuracy.
It will automatically turn on/off when you take out the prong and there is also a temperature guide written on it. It’s very easy to use and the magnet and handle hole also makes it simple to store.
2. Alpha Grillers Heavy Duty BBQ Grilling Tools Set
You can’t become a grilling master without having a high-quality set of grilling tools. While you can buy them all separately, it makes sense to get a set such as this. It’s brilliant and comes with a spatula, fork, basting brush, and tongs.
All of them are made out of thick steel so you don’t need to worry about them succumbing to the heat. They’re also fitted with silicone grips which keep your skin safe and the tools firmly in your hand.
Their design also makes them very simple to use, including the lockable tongs that allow them to stay compact when not in use. Added to this, all four of the tools have hooks for easy storage.
One downside of grilling tools is needing to clean them after use. With this set, that won’t be an issue. Not only are they easy to wipe down, but they are also dishwasher safe. This is perfect for anyone needing a brilliant set of essential grilling tools.
3. GEEKHOM Grilling Gloves
Your hands are going to be near very hot pieces of metal and you also have the risk of fat spitting onto your skin. For those reasons, it makes sense to invest in a pair of high-quality grilling gloves.
These are made of silicone which can cope with very high heat of up to 446F. On the inside is soft cotton, making the gloves very easy to wear. The material is breathable, so you won’t need to worry about your hands sweating.
The safety of these gloves doesn’t stop at the high-temperature resistance. They also cover your wrists and have a non-slip surface, allowing you to securely grip whatever you’re holding.
Usability is also exceptional as the gloves are non-toxic and machine washable. Five colors are also available, so you can pick ones that suit your style. If you want to grill in safety and comfort, these gloves are a must.
4. Kona 360 Clean Grill Brush
You’ve cooked all your food, everyone’s loved it, and you’ve had a fantastic day. You then look down at your grill and your heart sinks. You know that it’s going to take a long time to clean and you simply can’t be bothered.
If that sounds like you then you need to get the Kona 360 Clean Grill Brush. It will drastically cut down the time you need to clean your grill. It takes minimum effort and you won’t have that dreaded feeling after you’ve finished cooking.
A great aspect of this brush is that it can be used on all grill types. The three-pronged brush allows you to clean three times faster than most other models. It’s also very easy to use with the textured finger grip and 18” handle.
Impressively, the durability is also very high here. You get a limited five year warranty which is no surprise due to its solid construction. It’s going to last for a long time and you’ll enjoy that super-quick clean time and time again.
5. Primal Grilling Premium Cedar Planks For Grilling
For those that want a unique way of cooking their food, using cedar planks is a brilliant way to do it. All you need to do is soak them in water and then grill away. It results in food that is full of moisture and flavor.
These planks are quite thick which means they don’t burn easily at all. You can use them repeatedly before they become too charred to use. They come in a pack of five, which is going to last a very long time.
The natural cedar doesn’t contain any chemicals and is a very natural way of cooking food. It’s particularly good for fish but the planks will also enhance the moisture and taste of any meat, along with any veggies you want to cook.
When you’re finished using your planks, you can pop them in the drawstring bag provided and use them again whenever you want. You’ll love the results and if you’ve never done it before, you should definitely give it a try.
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6. The Seasoned Griller Store Professional Grade Stainless Steel Grill Basket
While we love grilling, there’s no doubt that it can get messy. Veggies can also be very difficult to cook as they are hard to move around with your grilling tools and can easily fall between the gaps.
An ideal solution is to get this grilling basket from The Seasoned Griller. It’s a great way to keep all your cooking contained while heating it perfectly. The holes are big enough to allow the heat in without letting any food out.
It’s made of stainless steel and can be used on almost any grill. It is worth double-checking the dimensions to make sure it’s a good fit for your model. It’s not too big, so it shouldn’t be an issue. While it’s great for vegetables, you can cook anything with this and it makes it exceptionally easy. It saves cleaning your grill and prevents any lost food. It’s a great addition to your BBQ.
7. Victoria Cast Iron Grill Press
When it comes to pressing down your meat, most people will use the back of a spatula. It’s not what it’s designed for and isn’t great for the task. Instead, you should get a cast iron grill press.
It will help to reduce cooking time while also adding excellent flavor to your food. This model is seasoned with flaxseed oil to produce great results. It’s the ideal tool for searing or flattening meat.
It’s also simple to use, thanks to its excellent design. It has a removable cool-touch wood handle along with a textured bottom for a secure hold. It can be used for a wide variety of different meats and is ideal to have while grilling.
8. OXO Good Grips Meat Shredding Claws
Shredded meat can add an extra dimension to your food in both texture and taste. It works brilliantly with pork but you can also get wonderful results with the likes of chicken and beef.
When it comes to shredding meat, most people try to do it with regular forks, which can be extremely difficult. With these meat shredding claws, you’ll find the task to be incredibly easy.
The long handles and interlocking teeth mean that the task will get completed in no time at all. The grips are also comfortable and have a high level of heat resistance. If you want delicious shredded meat, then there’s no better tool than this.
9. Ofargo Plastic Marinade Injector
Adding flavor to your meat can be difficult. One method is to pierce holes into it with a fork or knife and try to rub marinade or seasoning in. The problem with this is that it’s not very efficient and produces mediocre results. With a marinade injector, you can put that flavor directly into the meat. The difference in results is huge.
You’ll find the meat to be much tastier and the flavor to be much more consistent throughout the meat. This injector is perfect for the job. It’s lightweight and compact so you can just place it on your shelf next to the grill, ready to go. It can easily be used one-handed and is food-safe too.
There are two different needles, one for sauce and another for liquid. It’s a great addition to your grill and takes the flavor to another level.
10. Hudson Durable Goods - Professional Grade Chef Apron
Unless you want clothes that are full of grease, food splashes, and charcoal stains, it’s a good idea to get an apron. This one comes in six different colors and they all look stylish. They’re made from heavyweight cotton that is very tough while still being comfortable to wear. Once you’ve finished using it, then you can throw it in the washing machine before using it again.
There are some great features here, such as the back straps which will prevent any neck pain. There are also four pockets and a towel look, for easy use. It’s easily adjustable and can be taken off quickly with the back buckle.
The versatile apron can be used for a lot more grilling and can be used time and time again. The quality is excellent throughout and most importantly. It’ll keep you and your clothes protected.
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Grilling Tools FAQs
At a very basic level, you definitely need a spatula, fork, and tongs. After that, it depends on what you’re cooking and how you want it to be cooked. For safety, an apron and gloves are essential whereas other tools such as cedar planks are a great luxury extra.
Grilling tools need to cope with a high level of heat and need to keep you protected from that heat. They should also be comfortable and allow you to grill with ease. Once they tick those boxes, it’s all about how they make your life easier or improve the taste of your food.
This is difficult to answer as there is a vast range of brands that make a wide array of high-quality grilling tools. We think it’s more important to focus on the quality of the product if the tool meets your needs and the customer reviews. All the tools we looked at here get our seal of approval.
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The Difference Between Bourbon and Whiskey
The difference between bourbon and whiskey is as clear as mud when you’re trying to choose between brands and bottles. Bourbon needs to be American-made, aged in oak for four years, and have at least a 51% mash bill, while other American Whiskeys are made using wheat and/or rye or utilize other variations in the distillation process.
Whiskey was a term first employed during the late 1800s to differentiate Irish Whiskey and American liquor from Scotch whisky and Canadian whisky (which everyone called rye). The in-vogue Japanese whisky also went with the Scotch spelling (click here for the full breakdown of whisky versus whiskey).
The following article defines what mash bill is needed to make bourbon, but also identifies the other major American whiskey styles, bottled-in-bond, Tennessee whiskey, and single malt varieties that are beginning to become more prevalent in the US.
What Makes a Liquor Bourbon?
A frequent refrain that can be heard in Kentucky is: “Not every whiskey is a bourbon, but every bourbon is a whiskey.” To be called bourbon:
The liquor needs to be crafted from at least a 51% corn fermented grain mash bill that has been stored in charred oak barrels for four years. The spirit must have been distilled within the United States.
95% of the bourbon whiskey bottled in the U.S. is distilled in the state of Kentucky.
Is All Bourbon From Kentucky?
Kentucky is considered bourbon country, and your home bar is most likely to be stocked with expressions from the Bluegrass state. The majority of bourbon has been distilled in Kentucky since American whiskey production was drawn from the corn-producing farms of the 1700s.
Despite this, other regions – such as Tennessee, Colorado, California, and even New York – are beginning to craft and/or bottle amazing bourbon expressions. Just like with peat and barley malt for Irish Whiskey and single malt and blended Scotch in the British Isles, your liquor of choice comes from the source material.
Finding the best Kentucky bourbon is like finding the best single malt Scotch – it’s entirely subjective and based on a wide variety of factors including flavor, taste, aroma, price, and accessibility.
See more about - The Top 10 Best Kentucky Bourbon Brands To Try In 2021
Wheated bourbons are those made with a large proportion of the mash bills secondary grain being wheat, in addition to the mandated 51% minimum corn. Wheat as the secondary grain provides subtlety and contrast, adding a creaminess and gradual sweetness to the spirit than that derived from the majority corn, malted barley, or rye recipe.
Wheat is also useful during oak barrel aging, with a tendency to age much better than many traditional bourbons (up to around the 20 year mark).
Best choice: Maker’s 46 Wheated Bourbon
Bottled-in-Bond Bourbon and Whiskey
The Bottled-in-Bond Act of 1897 was a set of legal regulations created by the U.S. Government to standardize and authenticate the quality of American distilled alcoholic beverages, especially bourbon, wheat, and rye whiskey.
Prior to the time the Bottled-in-Bond Act was legislated, the American whiskey market was being decimated by inferior quality, unregulated booze. Bottled-in-bond is a whiskey label that adheres to a set of legal regulations contained in the United States government’s Standards of Identity for Distilled Spirits.
The regulatory jargon breaks down as follows:
- The whiskey must be the product of a single distillation season
- The distilled spirit must be made by one distiller at one distillery
- The distilled spirit must be at least four years old
- It must be stored and aged in government bonded warehouses
- The whiskey must also be at least 100 proof (50% ABV)
- Only water may be added to the mash bill
If you purchase a bourbon whiskey or rye labeled bottled-in-bond the regulations from the Act must be met.
Best choice: New Riff Straight Bourbon Whiskey
American Rye Whiskey
For a spirit to call itself American rye whiskey, the grain mash must be made up of at least 51% actual malted rye cereal grain.
Certified rye whiskey’s initial alcohol content can’t be higher than 160 proof, or roughly 80% alcohol before it’s distilled down and eventually bottled.
Aside from the straight rye whiskey, you’ll find some rye mash bills filled out with brown sugar, corn, or malted barley, or have the wooden barrel finish in wine, rum, or brandy casks to add another flavor dimension.
Best choice: WhistlePig Rye 10 Year
American Single Malt Whiskey
Single malt and blended whiskey expressions made from malted barley are becoming more popular craft spirits in the U.S.
With Scotch whisky at its highest popularity level of all time and the emergence of Japanese whisky as a power player in the billion-dollar market for blended malt whisky, there’s an opportunity for local distillers to make quality single malt. While it lacks the cultural cachet of Scotch, American malt whisky is meticulously crafted and caters well to craft distillation.
Best choice: Westward American Single Malt
There’s a simple, yet important distinction between Kentucky bourbon and Tennessee whiskey which makes a huge impact on the taste and what goes on the label. The crucial difference is that Tennessee whiskey is filtered through sugar maple charcoal as part of the Lincoln County Process, a charcoal filtration method in which fresh whiskey passes through charcoal chips and is then put in oak casks for maturation.
For a whiskey to attain the Tennessee label, it must go through the charcoal mellowing stage, in the state of Tennessee.
Best choice: Uncle Nearest 1856 Premium Whiskey
To be called bourbon, your whiskey needs to be distilled in America for a minimum of four years in oak barrels, with a mash bill of at least 51% corn. If it’s predominantly rye, wheat, or malt grain-based, then by law the spirit can’t be called bourbon.
Figuring out what constitutes whisky or whiskey is a lot simpler than in the past when nobody really knew what was going on. The simplest way to remember is If the country of origin has an “e” in it, then spell it whiskey. See, clear as mud!
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The 10 Best Jordans of All Time
Even if you are not a sneakerhead and don’t know all the nitty-gritty details of every pair of kicks on the market, you’re sure to recognize a pair of Jordans when you see them. Or not. I can spot a pair from a mile away; however, I have a friend that doesn’t know the difference between a pair of Nike Jordans and a pair of Adidas Gazelles, which is upsetting, but I digress…
One of the most classic and iconic sneaker styles ever, Jordans have been around for over 30 years and continue to be a part of rare and exclusive collaborations, making them a collector’s dream, with some pairs going for $12k or more. So get your wallet and credit cards out because you may just max them out as you go through this list.
1. Jordan 1 Retro Chicago (2015)
Undoubtedly the most popular style and colorway of all time as far as Jordan’s go. Last released in 2015, this iconic high-top silhouette has become the staple for street ballers, basketball fans, and sneakerheads alike. Since the airing of The Last Dance, the white/varsity red-black Chicago colorway has skyrocketed in popularity, but for the right price you can still get your hands on a pair.
2. Jordan 3 Retro Black Cement (2018)
To celebrate Mr. Jordan’s 55th birthday in 2018, the Jordan 3 Retro emblazoned sneakers feature the original “Nike Air” branding on the black cement for the first time since 2001. This mid-top kick has a black-based leather upper with cement grey, fire red, and white accents. Finished off by the iconic elephant print detailing, it’s one of the most iconic Jordan’s around.
3. Jordan 6 Retro Black Infrared (2019)
The Air Jordan 6 Retro “Infrared” is a 2019 re-release of the OG colorway. The shoe’s black nubuck upper includes a reflective 3M layer with perforations throughout for breathability. The heel, tongue, and lock sport Infrared accents, with the color also featured on the signature midsole detailing. Visible Air in the heel provides cushioning, while the translucent sections continue down onto the outsole for traction.
4. Jordan 1 Retro High OG Shadow 2.0
This very rare OG colorway has hit shelves only three times in the 30 year history of Jordans, making these a must-own for any AJ1 collector. The shoe features a black and grey leather upper with original “Nike Air” branding on the tongue tag and insoles, along with a white midsole and black outsole. It should be noted that the grey leather panels found on the “Shadow 2.0” are lighter in color than the original grey leather on the first “Shadow.”
5. Air Jordan 1 Retro High OG Shattered Backboard
Released in 2015, the “Shattered Backboard” Air Jordan 1 High is inspired by a 1985 exhibition game in Italy in which Michael Jordan broke the glass backboard after a dunk. Constructed in high-quality tumbled leather in the original high top silhouette, the orange, black, and white colorway is taken from the team uniform MJ wore during the game and modeled after the OG “Black Toe” AJ1 color block. Highly limited upon its initial release, the “Shattered Backboard” Air Jordan 1 disappeared quickly and is now one of the most sought after pairs of not just Jordans, but of sneakers, in general.
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6. Air Jordan 1 Retro Royal (2017)
An original colorway of Michael Jordan’s first signature shoe, this 2017 re-release receives an upgrade in regards to the quality of materials used and its shape, which is truer to the actual 1985 release. The Varsity Royal blue paneling appears in tumbled leather on the toe box, Swooshes, heel, and ankle.
Black premium leather covers the remainder of the upper to complete the classic color blocking. A clean, white midsole balances out the shoe, maintaining the iconic motif along with the Varsity Royal outsole.
7. Jordan 13 Retro Low Chutney
Putting a spin on the iconic Jordan 13 design, Tinker Hatfield designed the Chutney as a stand out in the Air Jordan family. And stand out they do.
The difference between this chutney design and a traditional 13 lies in the cut. These retros replace the classic high top style with a mid top and feature a tan suede upper.
8. Jordan 1 Retro High Dior
If you happen to have $10k-12k burning a hole in your pocket then here is a place for you to spend it. One of the most highly anticipated launches, The Dior x Air Jordan 1 High sneakers are the first collaboration between the luxury brand and sneaker giant.
Featuring a premium white leather upper with wolf grey overlays and the classic Dior logo on the swoosh, this version of the iconic high-top silhouette is a stand-out. The collar has also been altered, stamped with a special “Air Dior” logo.
9. Air Jordan 1 Retro High Rust Pink
Again, if you happen to have $6+ grand just waiting to be spent, first, what do you do for a living, if I may ask, and second, please buy these shoes. These Jordan 1 Retro High Rust Pink kicks were released in early 2017, adding a coral pink “Rust Pink” hue to the two-tone color blocking previously seen on other classic AJ1 silhouettes.
The black paneling features a premium tumbled leather construction, while the midsole appears in white.
10. Air Jordan 5 Retro SP PS “Off-White - Sail
Every sneakerhead remembers when Nike teamed up with Virgil Abloh for the now iconic “The Ten” collection. Abloh added a second colorway to his Jordan 5 collaboration with the Jordan 5 Retro High “Off-White Sail.” This release pays homage to the first pair of Jordans that Virgil ever owned, the Air Jordan 5.
In signature fashion, Virgil has reimagined this classic silhouette with his own recognizable style. This Jordan 5 consists of a sail textile mesh upper with translucent netted panels and circular window inserts throughout the shoe. 3M reflective tongues, fire red Jordan branding, and an aged translucent outsole completes the design.
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