{"id":115220,"date":"2023-03-21T11:25:38","date_gmt":"2023-03-21T10:25:38","guid":{"rendered":"https:\/\/www.gladiatorfit.ch\/blog\/the-8-best-exercises-with-dumbbells\/"},"modified":"2026-01-30T12:47:48","modified_gmt":"2026-01-30T11:47:48","slug":"the-8-best-exercises-with-dumbbells","status":"publish","type":"post","link":"https:\/\/www.gladiatorfit.ch\/en\/the-8-best-exercises-with-dumbbells\/","title":{"rendered":"The 8 best exercises with dumbbells"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"115220\" class=\"elementor elementor-115220 elementor-113487\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-19e03745 e-flex e-con-boxed e-con e-parent\" data-id=\"19e03745\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-41fb99ad e-con-full e-flex e-con e-child\" data-id=\"41fb99ad\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-7b388376 e-con-full e-flex e-con e-child\" data-id=\"7b388376\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-63225957 elementor-widget elementor-widget-image\" data-id=\"63225957\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/exercices-avec-halteres-2-1000x563.jpg\" class=\"attachment-large size-large wp-image-684279 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/exercices-avec-halteres-2-1000x563.jpg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/exercices-avec-halteres-2-64x36.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/exercices-avec-halteres-2-400x225.jpg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/exercices-avec-halteres-2-768x432.jpg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/exercices-avec-halteres-2-1536x864.jpg 1536w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/exercices-avec-halteres-2.jpg 1920w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2792ff09 e-con-full e-flex e-con e-child\" data-id=\"2792ff09\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-20165aaf elementor-widget elementor-widget-heading\" data-id=\"20165aaf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">The 8 best exercises with dumbbells<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-370c1ea1 elementor-widget elementor-widget-text-editor\" data-id=\"370c1ea1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Do you have dumbbells at home but don&#8217;t know how to use them effectively? Good news: these little tools are real allies in sculpting your whole body! Discover 8 targeted exercises to build chest, back, arms, shoulders and legs without complicated equipment.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-543bfbd9 e-con-full e-flex e-con e-child\" data-id=\"543bfbd9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5a9602c9 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"5a9602c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Why dumbbells are your best fitness allies<\/h2>\nDumbbells offer an unbeatable efficiency\/simplicity ratio:\n<ul>\n \t<li>Targeted work on specific muscles<\/li>\n \t<li>Stabilizer stimulation for improved posture<\/li>\n \t<li>Incredible versatility (dozens of possible exercises)<\/li>\n \t<li>Suitable for all levels, from beginner to expert<\/li>\n \t<li>Perfect for training at home with limited space<\/li>\n<\/ul>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4cae48c7 e-con-full e-flex e-con e-child\" data-id=\"4cae48c7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-25a47f1f elementor-widget elementor-widget-heading\" data-id=\"25a47f1f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">8 powerful dumbbell exercises for a full body<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1b5b3b99 e-con-full e-flex e-con e-child\" data-id=\"1b5b3b99\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-14a854d6 e-con-full e-flex e-con e-child\" data-id=\"14a854d6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6c731d44 elementor-widget elementor-widget-image\" data-id=\"6c731d44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"406\" height=\"436\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/developpe-couche-halteres.png\" class=\"attachment-medium_large size-medium_large wp-image-708323 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/developpe-couche-halteres.png 406w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/developpe-couche-halteres-64x69.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/developpe-couche-halteres-279x300.png 279w\" sizes=\"(max-width: 406px) 100vw, 406px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-46664fea e-con-full e-flex e-con e-child\" data-id=\"46664fea\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1f11a81d elementor-widget elementor-widget-heading\" data-id=\"1f11a81d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Bench press - For sculpted pecs<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48a0668a elementor-widget elementor-widget-text-editor\" data-id=\"48a0668a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The bench press is the king of chest exercises. It targets the <strong>pectorals<\/strong>, <strong>anterior deltoids<\/strong> and <strong>triceps<\/strong>.<br><b>Tip:<\/b> Keep your elbows slightly bent at the top to maintain tension in the pectorals.<\/p><ul><li>Lie down on a mat or weight bench, legs bent.<\/li><li>Hold a dumbbell in each hand at shoulder level<\/li><li>Push the dumbbells towards the ceiling while exhaling<\/li><li>Slowly descend while breathing in<\/li><li>Perform 3 sets of 10-12 repetitions<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-17bc6811 e-con-full e-flex e-con e-child\" data-id=\"17bc6811\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-79821152 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"79821152\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/weight-benches\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Weight benches<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-502f91a1 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"502f91a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/dumbbells\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Dumbbells<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6af0ee53 e-con-full e-flex e-con e-child\" data-id=\"6af0ee53\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-75e2bfef e-con-full e-flex e-con e-child\" data-id=\"75e2bfef\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-21b60a58 elementor-widget elementor-widget-heading\" data-id=\"21b60a58\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Lateral raises - For developed shoulders<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a48af95 elementor-widget elementor-widget-text-editor\" data-id=\"1a48af95\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>This exercise targets the <strong>lateral deltoids<\/strong> for wider, balanced shoulders.<br><b>Tip:<\/b> Imagine pouring water from a jug to keep your wrists in the right position.<\/p><ul><li>Upright, back straight, dumbbells alongside the body<\/li><li>Raise arms to sides until horizontal<\/li><li>Hold up for a moment<\/li><li>Lower yourself slowly and control the movement<\/li><li>Perform 3 sets of 12-15 repetitions<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-67a39476 e-con-full e-flex e-con e-child\" data-id=\"67a39476\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8e4455 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"8e4455\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/dumbbells\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Dumbbells<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3191975b e-con-full e-flex e-con e-child\" data-id=\"3191975b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-80699ee elementor-widget elementor-widget-image\" data-id=\"80699ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"406\" height=\"436\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/elevations-laterales-halteres.png\" class=\"attachment-medium_large size-medium_large wp-image-708330 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/elevations-laterales-halteres.png 406w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/elevations-laterales-halteres-64x69.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/elevations-laterales-halteres-279x300.png 279w\" sizes=\"(max-width: 406px) 100vw, 406px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1be53ce0 e-con-full e-flex e-con e-child\" data-id=\"1be53ce0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-4e932bb8 e-con-full e-flex e-con e-child\" data-id=\"4e932bb8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-725dd737 elementor-widget elementor-widget-image\" data-id=\"725dd737\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"406\" height=\"436\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/crunch-halteres.png\" class=\"attachment-medium_large size-medium_large wp-image-708338 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/crunch-halteres.png 406w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/crunch-halteres-64x69.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/crunch-halteres-279x300.png 279w\" sizes=\"(max-width: 406px) 100vw, 406px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-339000b8 e-con-full e-flex e-con e-child\" data-id=\"339000b8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-22b884b7 elementor-widget elementor-widget-heading\" data-id=\"22b884b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Dumbbell crunches - For abs of steel<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-256a68d5 elementor-widget elementor-widget-text-editor\" data-id=\"256a68d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Tip: <\/strong>Hold your stomach in throughout the exercise to work the transverse muscle, essential for a flat stomach.<\/p><ul><li>Lie on your back, knees bent<\/li><li>Hold a dumbbell to your chest<\/li><li>Contract your abs to lift your shoulders off the ground<\/li><li>Lower slowly to maximize tension<\/li><li>Perform 3 sets of 15-20 repetitions<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-53bca99d e-con-full e-flex e-con e-child\" data-id=\"53bca99d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3d92730d elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"3d92730d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/abdominal-devices\/ab-mat-abdominal-devices\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Ab mat<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5ba1997e e-con-full e-flex e-con e-child\" data-id=\"5ba1997e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2a94b7a2 e-con-full e-flex e-con e-child\" data-id=\"2a94b7a2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-438f9e2a elementor-widget elementor-widget-heading\" data-id=\"438f9e2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Curl biceps - For strong arms<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df8cbbc elementor-widget elementor-widget-text-editor\" data-id=\"df8cbbc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The classic for shapely biceps!<br><b>Tip:<\/b> Alternate right and left arms for greater intensity and concentration.<\/p><ul><li>Upright, back straight, dumbbells alongside the body<\/li><li>Bend your forearms, keeping your elbows close to your body<\/li><li>Rise until the dumbbells reach your shoulders<\/li><li>Back down with controlled movement<\/li><li>Perform 3 sets of 10-12 repetitions<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-691db3c e-con-full e-flex e-con e-child\" data-id=\"691db3c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e8538c6 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"e8538c6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/dumbbells\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Dumbbells<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e41f793 e-con-full e-flex e-con e-child\" data-id=\"e41f793\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2dd260f3 elementor-widget elementor-widget-image\" data-id=\"2dd260f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"406\" height=\"436\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/curl-biceps-halteres.png\" class=\"attachment-medium_large size-medium_large wp-image-708345 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/curl-biceps-halteres.png 406w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/curl-biceps-halteres-64x69.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/curl-biceps-halteres-279x300.png 279w\" sizes=\"(max-width: 406px) 100vw, 406px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-201ac984 e-con-full e-flex e-con e-child\" data-id=\"201ac984\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2b5f2e08 e-con-full e-flex e-con e-child\" data-id=\"2b5f2e08\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7c834485 elementor-widget elementor-widget-image\" data-id=\"7c834485\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"406\" height=\"436\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/extension-triceps-halteres.png\" class=\"attachment-medium_large size-medium_large wp-image-708353 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/extension-triceps-halteres.png 406w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/extension-triceps-halteres-64x69.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/extension-triceps-halteres-279x300.png 279w\" sizes=\"(max-width: 406px) 100vw, 406px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8647703 e-con-full e-flex e-con e-child\" data-id=\"8647703\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-202f6f14 elementor-widget elementor-widget-heading\" data-id=\"202f6f14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Triceps extensions - For toned arms<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-325dafd2 elementor-widget elementor-widget-text-editor\" data-id=\"325dafd2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><b>Tip:<\/b> Keep your elbows tight throughout the movement to isolate the triceps perfectly.<\/p><ul><li>Lying or sitting, hold a dumbbell above your head with both hands.<\/li><li>Bend your elbows to lower the dumbbell behind your head<\/li><li>Raise your arms without locking your elbows<\/li><li>Do 3 sets of 12 repetitions<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e9ffbe9 e-con-full e-flex e-con e-child\" data-id=\"e9ffbe9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7083fdf elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"7083fdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/weight-benches\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Weight benches<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb359ec elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"fb359ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/dumbbells\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Dumbbells<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7202fec0 e-con-full e-flex e-con e-child\" data-id=\"7202fec0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-3a20eb1 e-con-full e-flex e-con e-child\" data-id=\"3a20eb1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-56bbf32f elementor-widget elementor-widget-heading\" data-id=\"56bbf32f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Pullover - Develops a broad, powerful back<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f8558df elementor-widget elementor-widget-text-editor\" data-id=\"5f8558df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>This exercise mainly targets the large dorsal muscles for a V-shaped back.<br><b>Tip:<\/b> Inhale on the way down, exhale on the way back up.<\/p><ul><li>Lie down on a bench with your feet on the floor.<\/li><li>Hold a dumbbell above your chest with both hands<\/li><li>Lower the dumbbell behind your head, keeping your arms slightly bent.<\/li><li>Return to the initial position by contracting the back<\/li><li>Perform 3 sets of 10 repetitions<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6bf93ab e-con-full e-flex e-con e-child\" data-id=\"6bf93ab\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b9cdb4b elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"b9cdb4b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/weight-benches\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Weight benches<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72d8f54 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"72d8f54\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/dumbbells\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Dumbbells<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-47619fc3 e-con-full e-flex e-con e-child\" data-id=\"47619fc3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5ea7e45e elementor-widget elementor-widget-image\" data-id=\"5ea7e45e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"406\" height=\"436\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/pullover-halteres.png\" class=\"attachment-medium_large size-medium_large wp-image-708360 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/pullover-halteres.png 406w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/pullover-halteres-64x69.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/pullover-halteres-279x300.png 279w\" sizes=\"(max-width: 406px) 100vw, 406px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-81ca812 e-con-full e-flex e-con e-child\" data-id=\"81ca812\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-08f5bd1 e-con-full e-flex e-con e-child\" data-id=\"08f5bd1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48eff38 elementor-widget elementor-widget-image\" data-id=\"48eff38\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"406\" height=\"436\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/rowing-haltere.png\" class=\"attachment-medium_large size-medium_large wp-image-708367 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/rowing-haltere.png 406w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/rowing-haltere-64x69.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/rowing-haltere-279x300.png 279w\" sizes=\"(max-width: 406px) 100vw, 406px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d583e52 e-con-full e-flex e-con e-child\" data-id=\"d583e52\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e5966ef elementor-widget elementor-widget-heading\" data-id=\"e5966ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">One-armed rowing - Strong back and trapezius muscles<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb06991 elementor-widget elementor-widget-text-editor\" data-id=\"bb06991\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><b>Tip:<\/b> Keep your back perfectly straight and parallel to the floor to maximize the effect.<\/p><ul><li>One knee and one hand on a bench<\/li><li>Hold a dumbbell in the other hand, arm outstretched<\/li><li>Pull the dumbbell towards your hip, contracting your shoulder blade.<\/li><li>Come down slowly<\/li><li>Do 3 sets of 10 repetitions on each side<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e88a531 e-con-full e-flex e-con e-child\" data-id=\"e88a531\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7ada1ba elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"7ada1ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/weight-benches\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Weight benches<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fbe6ced elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"fbe6ced\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/dumbbells\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Dumbbells<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5f9e205 e-con-full e-flex e-con e-child\" data-id=\"5f9e205\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-296ff88 e-con-full e-flex e-con e-child\" data-id=\"296ff88\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9bf7b3d elementor-widget elementor-widget-heading\" data-id=\"9bf7b3d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Goblet squat with dumbbells - For powerful legs<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0d45ef7 elementor-widget elementor-widget-text-editor\" data-id=\"0d45ef7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Tip:<\/strong> Keep your back straight and your knees in line with your toes to protect your joints.<\/p><ul><li>Standing, feet shoulder-width apart, two-handed dumbbell at chest level<\/li><li>Come down as if to sit on an imaginary chair<\/li><li>Push your hips back and bend your knees at 90\u00b0.<\/li><li>Pull yourself up by pushing on your heels and contracting your buttocks.<\/li><li>Do 3 sets of 12 repetitions<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-05c43b1 e-con-full e-flex e-con e-child\" data-id=\"05c43b1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d60277f elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"d60277f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/dumbbells\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Dumbbells<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d5866b0 e-con-full e-flex e-con e-child\" data-id=\"d5866b0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-969417d elementor-widget elementor-widget-image\" data-id=\"969417d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"686\" height=\"658\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/goblet-squat-1.png\" class=\"attachment-medium_large size-medium_large wp-image-706884 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/goblet-squat-1.png 686w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/goblet-squat-1-64x61.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/goblet-squat-1-313x300.png 313w\" sizes=\"(max-width: 686px) 100vw, 686px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-313c301 e-con-full e-flex e-con e-child\" data-id=\"313c301\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-6cb683f e-con-full e-flex e-con e-child\" data-id=\"6cb683f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c8a6ef2 elementor-widget elementor-widget-image\" data-id=\"c8a6ef2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"406\" height=\"436\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/feintes-halteres.png\" class=\"attachment-medium_large size-medium_large wp-image-708374 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/feintes-halteres.png 406w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/feintes-halteres-64x69.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/03\/feintes-halteres-279x300.png 279w\" sizes=\"(max-width: 406px) 100vw, 406px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-67becf8 e-con-full e-flex e-con e-child\" data-id=\"67becf8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6825238 elementor-widget elementor-widget-heading\" data-id=\"6825238\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Bonus: dumbbell lunges<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec365dc elementor-widget elementor-widget-text-editor\" data-id=\"ec365dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><b>Tip:<\/b> Keep your torso upright to maximize quadriceps and glutes work.<\/p><ul><li>Stand with a dumbbell in each hand<\/li><li>Move one leg forward and bend the knees as you go down.<\/li><li>Make sure your front knee does not extend beyond the ball of your foot.<\/li><li>Push on the front heel to go up<\/li><li>Perform 3 sets of 10 repetitions per leg<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e2dce57 e-con-full e-flex e-con e-child\" data-id=\"e2dce57\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-042c409 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"042c409\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/dumbbells\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Dumbbells<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-18c69887 e-con-full e-flex e-con e-child\" data-id=\"18c69887\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-34df8d56 elementor-widget elementor-widget-heading\" data-id=\"34df8d56\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Your weekly dumbbell program\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-12d5a590 e-con-full e-flex e-con e-child\" data-id=\"12d5a590\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65b185fa elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"65b185fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Monday: Upper body<\/h3>\n<ol>\n \t<li><b>Bench press<\/b><strong>:<\/strong> 3\u00d712<\/li>\n \t<li><b>Side elevations: <\/b>3\u00d715<\/li>\n \t<li><b>Biceps curl: <\/b>3\u00d712<\/li>\n \t<li><b>Triceps extension: <\/b>3\u00d712<\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cc184a elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"7cc184a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Wednesday: Lower body &amp; abs<\/h3>\n<ol>\n \t<li><b>Dumbbell lunges<\/b><strong>: <\/strong>3\u00d710\/leg<\/li>\n \t<li><b>Dumbbell crunches: <\/b>4\u00d710<\/li>\n \t<li><b>Goblet squats: <\/b>3\u00d715<\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6eaf7706 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"6eaf7706\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Friday: Back &amp; abs<\/h3>\n<ol>\n \t<li><b>Pullover: <\/b>3\u00d710<\/li>\n \t<li><b>Single-arm rowing: <\/b>3\u00d710\/side<\/li>\n \t<li><b>Dumbbell crunches: <\/b>3\u00d715<\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-10f6c901 e-con-full e-flex e-con e-child\" data-id=\"10f6c901\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2db31cc4 e-con-full e-flex e-con e-child\" data-id=\"2db31cc4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7e2da39d elementor-widget elementor-widget-image\" data-id=\"7e2da39d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"768\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Musculation-exercices-avec-halteres-768x768.jpg\" class=\"attachment-medium_large size-medium_large wp-image-682766 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Musculation-exercices-avec-halteres-768x768.jpg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Musculation-exercices-avec-halteres-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Musculation-exercices-avec-halteres-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Musculation-exercices-avec-halteres-1000x1000.jpg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Musculation-exercices-avec-halteres-64x64.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Musculation-exercices-avec-halteres-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Musculation-exercices-avec-halteres-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Musculation-exercices-avec-halteres-100x100.jpg 100w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Musculation-exercices-avec-halteres.jpg 1080w\" sizes=\"(max-width: 768px) 100vw, 768px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-35f4b55c e-con-full e-flex e-con e-child\" data-id=\"35f4b55c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-63676983 elementor-widget elementor-widget-heading\" data-id=\"63676983\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Our tips for maximizing your results<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-55d4f84b elementor-widget elementor-widget-text-editor\" data-id=\"55d4f84b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Starts with a 5-minute warm-up (joint mobility)<\/li><li>Choose a weight that allows you to perform all the repetitions with slight difficulty.<\/li><li>Control your movements and avoid jerks<\/li><li>Moisturize before, during and after your session<\/li><li>Allow 1-2 minutes of recovery between each set<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3e700c92 e-con-full e-flex e-con e-child\" data-id=\"3e700c92\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3ac47d8 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"3ac47d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/health\/massage\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Relaxation and recovery<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53b893fa elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"53b893fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/nutrition-2\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Nutrition<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6f39013 e-con-full e-flex e-con e-child\" data-id=\"6f39013\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;sticky&quot;:&quot;top&quot;,&quot;sticky_on&quot;:[&quot;desktop&quot;],&quot;sticky_offset&quot;:30,&quot;sticky_parent&quot;:&quot;yes&quot;,&quot;sticky_effects_offset&quot;:0,&quot;sticky_anchor_link_offset&quot;:0}\">\n\t\t<div class=\"elementor-element elementor-element-41b43ee0 e-con-full e-flex e-con e-child\" data-id=\"41b43ee0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3e416e94 elementor-widget elementor-widget-text-editor\" data-id=\"3e416e94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>About this article<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76b065bf elementor-position-inline-start iconblog category elementor-mobile-position-inline-start elementor-view-default elementor-widget elementor-widget-icon-box\" data-id=\"76b065bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-bookmark\" viewBox=\"0 0 384 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M336 0H48C21.49 0 0 21.49 0 48v464l192-112 192 112V48c0-26.51-21.49-48-48-48zm0 428.43l-144-84-144 84V54a6 6 0 0 1 6-6h276c3.314 0 6 2.683 6 5.996V428.43z\"><\/path><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tCategory\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/categorie-blog\/sports-tips\/\" rel=\"tag\">Sports tips<\/a>\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c8b5af3 elementor-position-inline-start iconblog elementor-view-default elementor-widget elementor-widget-icon-box\" data-id=\"4c8b5af3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm0 448c-110.5 0-200-89.5-200-200S145.5 56 256 56s200 89.5 200 200-89.5 200-200 200zm61.8-104.4l-84.9-61.7c-3.1-2.3-4.9-5.9-4.9-9.7V116c0-6.6 5.4-12 12-12h32c6.6 0 12 5.4 12 12v141.7l66.8 48.6c5.4 3.9 6.5 11.4 2.6 16.8L334.6 349c-3.9 5.3-11.4 6.5-16.8 2.6z\"><\/path><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tReading time\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\t4 minutes\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7afcb9b4 elementor-position-inline-start iconblog elementor-mobile-position-inline-start elementor-view-default elementor-widget elementor-widget-icon-box\" data-id=\"7afcb9b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-user\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M313.6 304c-28.7 0-42.5 16-89.6 16-47.1 0-60.8-16-89.6-16C60.2 304 0 364.2 0 438.4V464c0 26.5 21.5 48 48 48h352c26.5 0 48-21.5 48-48v-25.6c0-74.2-60.2-134.4-134.4-134.4zM400 464H48v-25.6c0-47.6 38.8-86.4 86.4-86.4 14.6 0 38.3 16 89.6 16 51.7 0 74.9-16 89.6-16 47.6 0 86.4 38.8 86.4 86.4V464zM224 288c79.5 0 144-64.5 144-144S303.5 0 224 0 80 64.5 80 144s64.5 144 144 144zm0-240c52.9 0 96 43.1 96 96s-43.1 96-96 96-96-43.1-96-96 43.1-96 96-96z\"><\/path><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tAuthor\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tManon\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1c6a346d e-con-full e-flex e-con e-child\" data-id=\"1c6a346d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-185da597 elementor-widget elementor-widget-text-editor\" data-id=\"185da597\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Popular items<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a1a905c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4a1a905c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7914101 e-con-full e-flex e-con e-child\" data-id=\"7914101\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-56e9f257 elementor-widget elementor-widget-text-editor\" data-id=\"56e9f257\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Newsletter<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32f6a624 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"32f6a624\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51c52f2b elementor-widget elementor-widget-text-editor\" data-id=\"51c52f2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Receive our fitness tips and exclusive offers<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-421d181 klaviyobloc elementor-widget elementor-widget-html\" data-id=\"421d181\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"klaviyo-form-SzHhpb\"\/>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Improve your workouts with these 8 dumbbell exercises. This guide explains how to perform them correctly to avoid injury.<\/p>\n","protected":false},"author":1,"featured_media":113503,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_theme","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_elementor_version":"3.28.1","_elementor_pro_version":"3.11.7","_elementor_css":null,"rank_math_title":"","rank_math_description":""},"categories":[1781],"tags":[],"class_list":["post-115220","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-tips"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/115220","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/comments?post=115220"}],"version-history":[{"count":2,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/115220\/revisions"}],"predecessor-version":[{"id":873865,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/115220\/revisions\/873865"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media\/113503"}],"wp:attachment":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media?parent=115220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/categories?post=115220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/tags?post=115220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}