Dumbbell Exercises and Lifting Routines
START This exercise is similar in execution to the flat-bench flye, except that here your body works harder to keep you stabilised. Grab two dumbbells and lie back on a ball so that you face the ceiling. Extend the dumbbells out to each side of your body, maintaining a slight bend in your elbows to protect them from hyperextension. MOVE Without altering the angle in your elbows, bring the dumbbells up in an arc toward each other, stopping just short of touching over your chest. Lower them back along the same path to the start. To get more upper-chest emphasis, lower your hips toward the floor and perform in the same manner.
START I begin with the dumbbells to the sides of my thighs with my palms facing my body, Bob says. It's nearly impossible to cheat because this position totally isolates the middle delt and keeps you from using your back or traps to help with the lift. MOVE Slowly raise the dumbbells up and out, making sure your elbows are always higher than the weights. Pause a moment at the top before slowly returning to the start.
From a seated position on your stability ball, walk your feet forward and slide your torso down the ball until you come into a bench press position with your upper back and head against the ball, knees bent 90 degrees, and feet on the ground. Grasp a dumbbell in each hand with your arms extended toward the ceiling from your chest.
From the bench press position, bend your knees and slide your torso down the ball slightly until you come into an incline press position with your knees bent about 90 degrees, your feet on the floor under your knees, and your low and mid back against the ball. Grasp a dumbbell in each hand with your elbows bent and hands by your shoulders. B. Extend your arms as you slowly press the dumbbells in a straight line directly out from your chest. Lower to the starting position and repeat 20 to 30 times.
START Stand on a bench set next to a stationary object you can hold onto. Grasp a dumbbell in your free hand, step to the side of the bench so one leg is in the air (with no bench beneath it, as shown). MOVE As in a two-leg squat, keep your head up and back arched as you bend at the knee to lower yourself, movingyour hips backward until your working thigh reaches a point parallel with the floor. From there, drive up through your heel back to a standing position. Move slowly and deliberately (especially in the deep position). Your non-exercising leg can be kept either in front of your body, which is better, or behind. To get the hang of the movement, work without the dumbbell for your first few leg workouts.
START Place a dumbbell at the foot of the bench so you can clamp it between your feet before you lower yourself down (or, if you have a partner, he or she can help you by putting the dumbbell in place when you lie down). I lie face down on a bench with my kneecaps just over the edge, Jay explains. I place my hands on the floor or grasp the front legs of the bench for stability. In the start position your body should be in a straight line, with your hips down and your hamstrings almost fully extended keep just a slight bend in your knees. MOVE Allow the tops of your quads to dig into the bench as you slowly bring the weight up until your lower legs
START Grasp a pair of dumbbells and lie back on an incline bench set at about 30 degrees, allowing your arms to hang straight down toward the floor by your sides. Use a neutral grip, with your palms facing in. MOVE Keeping your shoulders back and upper arms in a fixed position perpendicular to the floor, lock your elbows at your sides and curl both dumbbells toward your shoulders. Turn your little fingers up and continue to curl until you reach a peak contraction in your biceps. Reverse along the same path and repeat for reps. For subsequent sets, adjust the incline bench to 45, 60 and finally 90 degrees for the fourth set.
START Sit at the edge of a flat bench with your arms fully extended and a dumbbell in each hand. MOVE Slowly curl one arm up while supinating your wrist. After you lift the weight as high as possible and reach full contraction of the biceps, lower the weight back down, maintaining tension within the muscle all the way. Do the same with the opposite arm, alternating arms for reps. Your elbows should remain stationary throughout the exercise, eliminating any unwanted help from the shoulders, Mike recommends.
START Sit at the end of a bench, plant your elbow against your inner thigh and let your arm hang straight down. MOVE Using strict form, contract your biceps to curl the dumbbell up, then lower it under control all the way down. You can also do this standing up like Arnold used to do it, with one arm on the dumbbell rack for support and just letting your working arm hang in the air, Chris says. The key is to keep the line from your shoulder to your elbow vertical and don't let it swing. I actually do these both ways.
Holding one dumbbell, position yourself on a bench so that half of your body is off the bench (the dumbbell side). You should have the dumbbell side's hip, shoulder, and head all halfway off the bench as you hold onto the bench near your head with the opposite arm. Push hard with the leg on the dumbbell side to keep the body flat and solid throughout the entire movement as you press the dumbbell.
START Lie on a flat bench and hold a dumbbell in one hand, palm facing down. Extend your elbow so the dumbbell is straight up toward the ceiling. MOVE Without letting your upper arm move (it should continue pointing straight up), bend at the elbow to bring the dumbbell down across your body toward the opposite side of your chest. Stop your downward motion when your elbow reaches 90 degrees don't let the dumbbell touch down to your chest and reverse to bring your arm back up into the start position.
Take a pair of dumbbells and kick them off your knees to a position just above your clavicular ( upper ) pectoralis major. Your elbows should be pointing at the ground, your feet should be planted on the ground, and you should be looking ahead, which could be anywhere from the ceiling to the wall in front of you. Press the dumbbells together overhead. Two schools of thought for bar path apply here as they do for the bench press. Select one or the other based on your goals. Do not bang the dumbbells together. This takes tension off the muscles and serves no muscle or strength building purpose.
The dumbbell snatch demonstrates and develops explosive athletic power (the movement is described in detail in my article in issue 54 of the CrossFit Journal February 2007 ). While the movement is dynamic, explosive, and can be a real barn burner, it can also be made suitable for new or less developed athletes. Keeping this at the forefront, I present this month's large-group workout solution with dumbbells. This workout will share some of I typically teach the dumbbell snatch by first introducing and drilling the muscle snatch, the slower, less dynamic precursor to the dumbbell snatch. The point here is to teach the athletes the proper path the dumbbell will travel and to begin to ingrain the movement pattern before we ramp up the speed and power (and weight). Again, this is described in the February issue. Here are the basics of how I teach the single-arm dumbbell hang power snatch in a large group
The other arm should be locked at the elbow so it will support the weight of your upper body. Before starting, look straight ahead at your supporting hand instead of at the floor, so it's easier to keep your spine straight (too many people round their backs, which changes the whole dynamic of the exercise). The exercise Without using any momentum, slowly lift the weight as far as you can. Simultaneously tighten the abdominals to keep the body from rotating as you row the dumbbell. Concentrate on pulling the elbow back as far as it can go the dumbbell should end up roughly parallel to your torso. As long as you maintain the proper shoulder position, the weight should follow the elbow up in a natural, kinesi-ologically sound path of motion. After you've rowed the dumbbell up as far as you can, slowly lower it to the starting position don't bounce it back up Strive for a 2-0-2 tempo if you can't maintain that tempo or if your form deteriorates, you're...
Staying away from dumbbell work is another training mistake. One man who knew how critical dumbbell work was the legendary Pat Casey, the man officially credited for being the first bench press of 600 lb. Plenty of heavy dumbbell incline presses was done before he reached that landmark weight in the bench press. Besides exercising the muscles for greater ranges, dumbbell work requires stabilization of the joint which makes succeeding barbell work much easier. Of course, for practical and physiological reasons, this principle applies more to the training of the upper extremities.
Reach down and pick up a dumbbell with your right hand. Look straight ahead instead of at the floor in order to keep your back straight. The Exercise Concentrate on pulling your elbow as far back as it can go. The dumbbell should end up roughly parallel with your torso. After you've rowed the dumbbell up as far as you can, slowly lower it to the starting position.
Don't let your liips rise up as the dumbbell is lowered behind your head keep your hips in the same low spot. The Exercise Without raising your hips, lower the dumbbell, in an arc. slowly, while you breathe in very deeply. When you reach a fully stretched position, hold it for a quick count of one, and then raise the weight back up, in an arc, and exhale deeply.
These can be done standing or seated as well. Set with your back flat against the seat back and have your feet firmly planted on the ground. Use your knees to help kick the dumbbells into the starting position one at a time. Explode with the dumbbells on the way up but then lower them twice as slowly on the way down. Once again, do not lock out your arms so that the resistance is kept on the shoulders and not the triceps. One advantage of dumbbell presses over bar presses is the increased range of motion that dumbbells allow. However, both are very effective total shoulder exercises.
Starting Position On this exercise, you have to use a dumbbell that has collars which hold the weights on firmly. Stand with your feet shoulder width apart and your knees slightly bent. Grasp one end of a dumbbell with both hands (palms up), and raise it above your head. The Exercise Start by bending your arms and slowly lowering the dumbbell behind your head. Keep your elbows close to your head and pointed straight up throughout the exercise to keep the focus on your triceps, not on your shoulders. Lower the weight until you feel a stretch in your triceps, hold for a count of one, and press the weight back up, following an arc so you don't bonk the back of your head. Keep lifting until your arms are locked out and the dumbbell is again directly over your head. Don V hold the dumbbell like a sandwich. Place your palms so they face the inside end plate of the dumbbell, with your index fingers and thumbs touching.
Starting Position Lie down on a flat bench with a dumbbell in each hand, arms extended over your head, so you are looking straight up at them. Your palms should be facing each other. The Exercise Bend your elbows and slowly lower the dumbbells toward your shoulders, not toward your head. Your upper arms should remain stationary. Keep your elbows pointed up, not back.
Should I use unequally weighted dumbbells to be able to complete the exercise with the failure occurring at the same
If you were to use unequally weighted dumbbells, then your stronger side would need a heavier weight so that you reach failure evenly. But that idea, while sounding good in theory, only serves to keep the gap growing. Why not let the weaker side catch up I'd use the same weight. But I would let my weaker side dictate. Do you really want your stronger side growing faster Probably not.
The exercise Slowly add tension to the deltoids by mentally flexing them. I usually tell my clients to engage the deltoids. This step ensures you'll be working the deltoids from the very beginning. Now, while maintaining the forward tilt of your upper body, slowly raise the arms out to the sides and up. Stop when your elbows and the weights are parallel with your shoulders. Then, lower the weights slowly to the starting position. The elbows should stay directly in line with the shoulder joint throughout the concentric and eccentric parts of the exercise. Don't rotate your shoulder externally as you raise the dumbbells. Focus on your elbows instead of the dumbbells, and pretend your hands weigh whatever the dumbbells weigh. This trick will allow you to focus on your arms and not on the dumbbells. Focus on your elbows instead of the dumbbells, and pretend your hands weigh whatever the dumbbells weigh. This trick will allow you to focus on your arms and not on the dumbbells.
These are incline dumbbell presses as described above, but the author dictates that you use an approximate 25-degree angle of the bench. For the geometrically illiterate, this is a little less than a third of the way from a flat bench to a vertical bench. The important thing is to pick an angle and stick with it workout to workout for that particular workout cycle, and in this instance, a relatively low angle is preferred for this workout cycle.
Position yourself so that one foot is on the floor next to a flat bench, and the opposite leg's knee is on the bench. Place the hand nearest the bench on the bench. Grasp a dumbbell with the other hand (on the side where your foot is on the floor). Pull the dumbbell to your lower rib cage. Your elbow should be pointing up at the top of the movement. Retract your working scapula at the top. Reverse the movement, but do not take tension off the musculature or let the dumbbell touch the ground. Keep your torso still during the exercise, and keep the extraneous movement to a minimum. Perform all the reps for one side, then all the reps for the opposite side. Work your weaker side first.
Again, no incline angle is better than the other. Each produces slightly different motor unit recruitment and thus they all should be used. Choose one and stick with it for a training cycle. Take two dumbbells and hold them with a supinated (palms up) grip. Let your arms hang naturally down from the bench without losing tension on the musculature. Using your elbows only, curl the weights up as high as possible while maintaining tension on the musculature. Bringing the weights too high in arm curl exercises takes the tension off the elbow flexors and decreases their effectiveness. Lower the weights under control to the start position.
Staying away from dumbbell work is another training mistake. One man who knew how critical dumbbell work was the legendary Pat Casey, the man officially credited for being the first bench press of 600 lbs. Plenty of heavy dumbbell incline presses was done before he reached that landmark weight in the bench press. Besides exercising the muscles for greater ranges, dumbbell work requires stabilization of the joint which makes succeeding barbell work much easier. Of course, for practical and physiological reasons, this principle applies more to the training of the upper extremities. To further elicit more motor units, I strongly suggest that you get into thick handle dumbbells like the ones sold on GraceFitness.com One of the best compliments I had for my Arizona training facility came from strength legend Bill Kazmaier who came in my facility to get a shoulder treatment. He came early for his appointment so he asked if he could get in a quick workout. Once he saw my thick handle...
START Sit upright, upper arms parallel to the floor, elbow joints bent 90 degrees and feet planted firmly on the floor. MOVE Keeping your shoulders back and abs tight, extend your elbows to press the dumbbells overhead, maintaining a constant distance between the weights throughout the ascent. The range of motion is less than when the palms face forward, but it's more natural, Beth says. For example, you don't experience that popping sensation near the top of the press, which is what often happens in the shoulder's ball-and-socket joint when you complete a palms-forward rep.
This is one of the rare exercises that may be performed by people suffering from the all-too-common entrapment syndrome. Performing arm extensions with dumbbells while lying on a bench and keeping the elbows next to the body works the anterior deltoid and, to a lesser degree, the middle deltoid intensely while preventing excessive rubbing at the anterior shoulder. Lie on a bench with the chest expanded, back slightly arched, feet flat on the ground, and the elbows bent next to the body, holding a dumbbell in each hand.
Tabata dumbbell template Squats, with dumbbells (from CFJ issue 49) o Low, at the sides o Racked, at the shoulders o Overhead (one arm or two) Lunges, with dumbbell(s) (from CFJ issue 49) o Low, at the sides o Racked, at the shoulders o Overhead (one arm or two) o Extended in front or to the side(s) Michael Rutherford (a.k.a. Coach Rut, a.k.a the Dumbbell Coach ) is the owner of CrossFit Kansas City Boot Camp Fitness. He has over a quarter-century of fitness coaching experience with athletes of all ages. He has also worked in hospital wellness environments and rehabilitation clinics. Rut holds academic degrees in biology, physical education, and exercise physiology and sports biomechanics. He is a USAW-certified Club Coach and is a CrossFit level-3 trainer. You can learn more dumbbell exercises from his three-volume DVD set Dumbbell Moves.
This device is interesting, as it prevents any cheating when doing external rotator work, which is why I often prescribe this exercise to novices. The shoulder horn is available in four sizes, and it's important to use one that fits the width of your shoulders. There are two possibilities to pair with this device a dumbbell or a low pulley. A dumbbell provides a good overload in the stretched position (the start) while a pulley permits an overload over a greater range of motion. The pulley version is more appropriate for the athlete who is especially weak in the contracted position.
Squat with a light- to moderate-weight dumbbell at the floor just outside your right ankle, with both hands holding the dumbbell handle. Then, in a smooth motion, stand and rotate to the left, pulling the bell diagonally up across your body and up over the left shoulder until the arms are fully extended upward and to the left. As you execute the move, your torso and head will rotate along with the bell, and you will pivot on your toes to face to the left. Repeat on the other side. The total number of reps need not exceed five to ten per side in a set. Named for old-school strength athlete Arthur Saxon, this is also a good warm-up drill when performed without load. For the weighted version, use two one- to three-pound dumbbells. Seriously, this is all the weight you or your athletes will need. Press the bells over your head and position the feet at shoulder width. Lean to the left and then return to center and move immediately to the right. This is a dynamic movement in both...
Tips This is a great option to calf training without fancy machines. From a standing squat position with a barbell on your back, perform a standard calf raise, but as you return your feet flat to the ground raise the toes off, hence rocking back. Now a word of caution to those over-zealous types perform with caution and get the feel of the exercise as tempo should be slow with total control. Can also be done by holding two dumbbells in your hands.
SETUP Grab a dumbbell in your left hand (or your right hand if you're left-handed). Stand with your feet shoulder-width apart, knees slightly bent, and your non-working hand behind your back. Bend forward at the hips as far as you can while keeping the natural arch in your lower back. Hold the dumbbell in a neutral grip (if you were standing up straight with your arm at your side, your palm would face your thigh), with your arm straight down from your left shoulder. LIFTING Pull the dumbbell up to your side, with your elbow finishing above and behind your torso.
Starting Position Sit on the edge of a flat bench with your arms at your sides, a dumbbell in each hand. Now get ready to focus on flexing your biceps take a deep breath and begin. The Exercise With your palms facing forward, curl both arms, lifting the dumbbells toward your shoulders. During the curl, keep your upper arms and torso still there will be some movement, but avoid swinging the weight up (a common mistake). Let your biceps do the work. Then lower the dumbbells slowly to the starting point.
Stand with your abs tight and your back flat. Punch your left fist out diagonally, ending at torso level in front of your right ribs, completing a crossover punch. Pull back as you bend your knees, as if you are ducking an incoming punch. Repeat on the other side as you extend your legs, driving up from your heels and into your butt. Repeat 20 to 30 times on each side.
Sit on a bench with a pair of dumbbells. Hold the dumbbells with a semi-supinated (palms facing each other) grip so that the thumb side of your hand is contacting the inside of the dumbbell plate. Thus, you are holding the dumbbells offset. As you curl the weights upward, turn the dumbbells to a supinated (palms up) position. As you lower them, go back to your original semi-supinated grip. The thumb side of each hand should stay in contact with the inside of the dumbbell plate throughout the exercise.
Technique This exercise is exactly the same as seated dumbbell curls, except that you perform these on an incline bench. Start with your arms hanging straight down at your sides and your back flat against the bench. You can choose to alternate each side or do them both simultaneously.
Starting Position Lie on your back on a bench, holding a dumbbell in each hand. Bring the weights to a point just above your shoulders, palms facing toward your feet and elbows out. This is a great chest exercise. I like it even more than the barbell bench press. By using dumbbells, you can stimulate your chest muscles even more, and it's easier on your shoulders. Don' let the dumbbells sway back toward your head and over your face. Don' let the dumbbells sway back toward your head and over your face.
Starting Position Sit on the edge of an incline bench. Pick up a dumbbell with each hand, place them on your thighs, and then, one at a lime, position them at the base of your shoulders. Lean back, get firmly situated on the bench, and you're ready to go. Because of the angle and leverage, you probably won't be able to lift as much as you can on the fiat dumbbell bench press, but that's okay we're trying to set a record for how much we can improve ourselves we're not trying to set any weight lifting records.
SAME AS ABOVE, EXCEPT Set the bench on an incline of about 30 to 45 degrees. (The angle is steeper than it was on the barbell bench press because dumbbells are easier on your shoulders.) In Hypertrophy II, you'll turn your palms in toward each other. That'll bring your elbows in closer to your torso, which should activate your triceps and front deltoids a bit more and your chest a bit less.
The Exercise While keeping your back flat against the bench and your palms facing forward, curl the dumbbells all the way up to your shoulders. Then slowly lower the weights until your arms are hanging straight down, so you get a full stretch on your biceps before you lift the dumbbells back up. Starting Position Grab a pair of dumbbells, and sit down on an incline bench. Keep your shoulders squared and your chest elevated. In the starting position, your arms will be hanging straight down.
Muscles Used Pectorals, triceps, anterior (front) deltoids. Works the same muscles as the barbell exercise, but since you are only as strong as your weakest muscle, dumbbell exercises are crucial. They help to develop the weaker stabilizer muscles, which will increase your overall strength in the long run. Technique Sit up, place the dumbbells on your thighs and, as you lean back, let gravity help put the dumbbells into position. This will help take a lot of stress off of your shoulders when you begin to lift really heavy weight. Start with the dumbbells slightly above your chest. As you exhale, slowly lift them until you are almost at full extension, then contract your pec muscles as much as possible. This will cause the dumbbells to touch each other at the top of the movement. Then slowly lower the weight back down to the start while inhaling.
START Set an incline bench at a 45-degree angle. Grasp a pair of dumbbells and sit on the bench so that your back is flush against the pad. To start, raise the weights directly over the centre of your upper chest so that your arms are nearly straight, palms face each other and the dumbbells touch. MOVE Keep your elbows bent slightly throughout and begin lowering the dumbbells out and down to your sides in an arc. When your upper arms are in roughly the same horizontal plane as your torso, your palms should face the ceiling. Retrace the same path to raise the weights, squeezing them together by forcefully contracting your chest muscles.
START In the start position, I hold two dumbbells at my sides at arms' length, palms facing in, Beth says. Maintaining a slight bend in my knees and waist to keep pressure off my low back, I lean forward very slightly. MOVE Raise the dumbbells directly out to your sides, keeping your elbows bent 5-10 degrees. Stop once your arms are parallel to the floor, and bring the dumbbells together in front of you while keeping your arms parallel to the floor, an active range of motion called horizontal shoulder adduction. Once your arms are extended directly out in front of you and the weights are only a few inches apart, retrace that movement to return to the top point of the lateral raise arms out to the sides, elbows slightly bent. Then lower the weights back down to your sides. START Set an incline bench at 30-40 degrees and lie on the long pad so that one side of your body is flush against it. Position your non-working arm so that the lower half supports your head position your working...
START Sit on a straight-back bench with your feet firmly planted on the floor. Begin with your elbows at shoulder level but slightly forward, forearms angled in slightly so that the inner plates of the dumbbells are directly above your delts. MOVE With your knuckles pointed at the ceiling, push the weights straight up, stopping short of locking out your elbows. Then control the dumbbells all the way down until your upper arms are parallel to the floor or slightly lower, the weights at approximately ear level.
START Stand with your chest lifted, holding the weights in front of your thighs, palms facing your legs and elbows slightly bent. MOVE Bring your elbows up and out to your sides as you lift the dumbbells, keeping your wrists straight. When your elbows reach shoulder level, the inside plates of the dumbbells at your armpits, reverse direction and lower the weights under control to the start. START G nter straddles an incline bench and leans his chest against the pad. You want your torso to be almost parallel to the floor so you hit your rear delts as you lift the weights out to each side, he says. At the start, his arms hang down with a slight bend in his elbows. MOVE G nter leads with his elbows to lift the dumbbells out to his sides to shoulder level. He explains that it's important to bring your elbows straight out from the shoulder rather than lifting them rearward, which would recruit more of your upper back than your rear delts.
With your tummy or chest against the ball and feet against the wall, grasp a dumbbell in each hand. Place your hands on the floor below your shoulders. B. Bend your elbows out to the sides as you raise the dumbbells, as if you are rowing a boat. Lower to the starting position. C. Lift the dumbbells again, but this time keep your elbows in close to your torso.
START Stand on a bench on box, and hold a dumbbell In each hand. Youn shoulders should be rotated back, and youn lower back should be in its natural anch. MOVE Maintaining the anch in youn lower back and holding youn hamstrings taut, bend from the hips, feeling a stretch in youn glutes and hams. You want to avoid relaxing youn hamstrings, Jay cautions. That transfers the effort to other body pants and reduces hamstring stimulation. Lower youn upper body and keep youn head up as you allow the dumbbells to naturally come out to youn sides. Then bring youn tonso back up, going through the same track of motion in reverse.
START Grasp a dumbbell and straddle a flat bench. Take a stable position so you can't swing the weight up, and hold your working arm adjacent to your body. MOVE Extend at your elbow until your arm is straight back, then reverse to the start. Control the motion to ensure that your triceps do all the work, and take each set to failure, Darrem says. Once the muscle begins to fatigue, I'll continue with partial reps I don't stop until the muscle is completely depleted of strength and my triceps are on fire.
Starting Position Sit down on the edge of a bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Get firmly situated. Your hips and shoulders stay on the bench, and your feet, flat on the floor. The Exercise For the first rep, push the weight up using a pressing-like motion with your palms facing each other. Then, with your elbows slightly bent, slowly lower the dumbbells out to the sides to a point where they are on a horizontal plane even with the bench. Really stretch those pecs, but don V try to lower the weights all the way to the floor. Take a count of I am building my Body- '-LIFE to lower the weights while inhaling deeply.
The term dumbbell comes from the practice of demonstrating strength by lifting heavy cast metal bells (like the Liberty Bell, only smaller and not cracked). A dumb bell was a bell made without a clapper so that it would not ring through one's show of physical prowess. Eventually, any weight meant to be hefted with one hand was referred to as a dumbbell and after what we now think of as being a dumbbell shape became standard, the word bar bell or barbell was coined to refer to a similar weight with a central bar long enough to be held easily with two hands.
Dumbbell curls are similar to barbell curls except, well, you're using dumbbells, and instead of working both biceps at the same time, you have the option of lifting both simultaneously or alternately. Since alternating gives the muscle time to rest as the other arm is working, we prefer to work both arms together. Dumbbell curl start finish position. Dumbbell curl midrange position. Here is how you properly perform a dumbbell curl 1. Stand (or sit) with a dumbbell in each hand, palms facing inward. Shrug your shoulders as you raise the dumbbells.
10.120 Dumbbells are usually used for detail exercises which have very limited, if any application for the typical hard gainer whose priority is to build substantial size and strength. Barbells, generally speaking, have a tradition for being used for the big and most useful movements. If you have in mind doing the pec fly, lateral raise, concentration curl, triceps kickback and akin exercises with dumbbells, the 'bells will harm your training progress. But if, for example, you use them for one-arm rows instead of pulldowns, dumbbell presses instead of barbell presses, hammer or supinating curls instead of barbell curls, and one-legged calf raises instead of using a calf machine, then the dumbbells will be an asset. 10.121 While dumbbells provide variety relative to the straight bar, for some exercises, e.g., bench presses and overhead presses, they are very awkward to get into position. You may need two spotters for each dumbbell once you are using heavy weights. If the dumbbells fall...
I fold a dumbbell (a kettlebell is OK too) with both hands and get into an athletic stance. Let the weight drift between and behind your legs and then explosively swing it up to eye level Do as many reps as you can in 30 seconds, rest 15 seconds, and then go back to the medicine-ball squat thrust press. Hold a medicine ball with both hands and squat down Then shoot your legs behind you fast so that you go into a pushup position on the floor with your hands on the ball. Reverse the motion quickly to come back up and then press the ball overhead. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go on to the dumbbell swing
SETUP Grab a pair of dumbbells and lie on a flat bench, with your body and feet positioned as they are in the barbell bench press (see page 136). Hold the dumbbells straight over your chest, with your palms turned toward your feet. LOWERING Lower the weights to your chest. The edges of the dumbbells should just graze the outside-middle parts of your pectorals. (Everyone will use slightly different angles and ranges of motion on this exercise in the end, it's all the same exercise.)
Raise the dumbbells up to the sides of your body in an arch until they are at shoulder level and your palms are facing the floor. Lower and repeat movement. To target your front area, grab two dumbbells and place your feet at shoulder width apart with your palms facing your body. Raise the dumbbells slightly higher than your shoulders. Lower to starting position and repeat. You can raise dumbbells together alternating one at a time. For a variation, you can also try Front Lateral Raises.
For a variation you can try a walking lunge. I call them Chuck Berrys (after his Duck Walk). Grab two dumbbells, one in each hand. Get into the same position that you were in when your began the regular lunge. Do the walking lunge where you have plenty of room to walk. Find a starting point and an ending point and begin lunging, one step at a time. Do the same thing as the regular lunge, but walk as you do it. Remember to not let your knees go beyond your toes. You should start with lighter dumbbells and increase to heavier dumbbells later. Increase the distance of your lunges as you increase the weight of the dumbbells. Do one long set.
Overhead dumbbell presses Wide-grip upright rows Lateral dumbbell raises Seated rows (on a machine) overhead dumbbell presses Most people seem to favor the military press as their number one anterior-deltoid exercise, but I prefer overhead dumbbell presses. For one thing, there's less chance of injuring your shoulders, and secondly, this exercise allows you to press to the center instead of straight up, thereby allowing for greater contraction of the deltoid muscles. In a nutshell, it's a safer, more efficient, and more effective way to work the deltoids. However, if you have an existing rotator cuff injury, make sure you get a qualified physician's opinion before you attempt this exercise. Starting position Find a bench with a back support, so you can maintain proper spinal alignment while pressing overhead. Place the feet in a comfortable but stable position. Pick up a pair of dumbbells, and hold them at shoulder height, elbows out completely to the sides and palms facing forward....
Place your feet about 1 foot apart with dumbbells hanging in front of you, palms facing you. Bend your knees slightly Bend forward, lowering the dumbbells as far as you can and back up to the starting position. Squeeze your buttocks as tight as you can as you return to a standing position and repeat.
Lie on a flat bench with your feet on the floor. Hold a pair of dumbbells directly over your chest facing forward. Slowly lower the dumbbells directly over your chest, palms facing forward. Slowly lower the dumbbells to the sides of your chest until your feel a slight stretch. Pause and then press the dumbbells upward until your arms are almost locked. Squeeze and Lie on a bench that is set to a 30 degree angle. Grab a pair of dumbbells directly over your chest, palms facing forward. Slowly lower dumbbells to the sides of your chest until you feel a slight stretch. Pause and then press the weight upward until your arms are almost locked.
Grab a pair of dumbbells and let them hang at your sides. Stand facing the side of a flat bench, then step up and place your right foot on the bench. Pull your body up onto the bench until both feet are flat the Step Up. Step back down with your left leg and return to standing position. Step up with your left foot and repeat, alternating legs as you go.
Fortunately, I do not engage in this activity, but there are plenty of well-known gurus who preach the superiority of one specific training device over all others. It is unfortunate that certain professionals encourage this narrow-minded training approach. I personally train with dumbbells, barbells, bodyweight exercises, medicine balls, sandbags, heavy bags, etc. You name it, and there is a chance I train with it. You can prevent habituation by targeting the muscles with an ever-changing assortment of exercises and movements. By incorporating variety, you prevent staleness and the frustration of hitting a plateau . As an athlete, it is your responsibility to continually improve. We are not in the business of maintenance. Do not waste your time arguing between weight training and bodyweight calisthenics, or kettlebells and dumbbells. Do not choose one training system over all others. Mix it up and incorporate variety. If you train the same way all the time, your improvements will come...
Thighs-Heavy Barbell Back Squats, Thigh Biceps Curl Chest-Heavy Barbell Bench Press, Bent Arm Pullover, Incline Barbell Press Back-Wide Grip Pull-ups w weight, Heavy One Arm Dumbbell Rowing, Barbell Shrugs Shoulders-Heavy Barbell Press Behind Neck, Heavy Dumbbell Press (prior chest work produces balance of shoulder program) Biceps-Cheat Barbell Curls, Alternate Cheat Dumbbell Curls, (seated) Triceps-Heavy Triceps Press, (standing or seated) Narrow Grip Cheat Bench Press
1.88 Exercises can be done with free weights (primarily long-bar barbells and short-bar dumbbells), or machines. e former are the traditional and most versatile way of training. Machines reduce the need for instruction and the chance of acute injury. It is harder to lose control with a machine than free weights.
At home, or you have an adjustable bench, a barbell and dumbbells at home for days you don't feel like trekking to the gym, we offer you effective workouts with minimal equipment. Don't do the incline barbell press at home unless you have a spotter if you're by yourself, replace this with dumbbell incline presses, which are just as effective. If your bench doesn't decline, try putting a 45-pound plate under one end of the bench (don't stack plates more than one high, for safety reasons).
This movement is recommended for people with weak shoulders and is meant to replace more intense exercises, such as classic dumbbell extensions with the elbows pointing to the sides or extensions from behind the neck. Sit on a bench, keeping the back straight. With elbows bent and pointing forward, hold the dumbbells at shoulder level with an underhand grip (thumbs pointing away from each other)
3.15 In this ideal world I would not have concentrated solely on the mighty five-some. Another few areas would have gotten some specific attention. Midsection work, i.e., side bends and crunch situps, would have been done almost every week, once a week for each movement. Specific work for my shoulder external rotators, using a dumbbell, would have been done once a week when I was experienced enough to be bench pressing my bodyweight for 6 reps. Calf work would have been done once or twice each week. Some thick-bar grip work would have been included, together with some other specialized hand and finger exercise. Direct neck work could have been included once a week, along with a set or two of back extensions on non-deadlifting days. Curls would have been done if supinated lat-machine pulldowns were not in the current routine.
Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That's why you will get fatigued faster, and will not be able to lift as much weight as you did on the machine. But you will get bigger and stronger very quickly and have a true gauge of your strength.
Competitors in the IFBB, Nasser El Sonbaty has heaved plenty of weight in his 15 years as a pro. Like most of his peers, he changes his workouts often, but this particular routine is a great example of how he combines presses and flyes for a more intense, and thus more productive, session. A technique that works well for me is rest pause, Nasser explains. I may do a set of 6-10 reps on an incline dumbbell press, pause for 10 seconds, do another 4-5 reps, rest again and finish with 1-3 reps. Nass er recommends choosing a heavy weight, but not so heavy that you can't get at least 6 reps in the set.
When you think of a lunge, you probably think of stepping in, or back into the lunged position. Why not stay in the lunge and work one side at a time Stretch into position, making sure that the front knee doesn't extend too far over the shin. Now, remaining in that position, dip down until the rear knee just touches the floor. Continue with this mini knee bend movement and soon it will feel as if your legs are on fire Talk about a vicious pump Repeat with the opposite leg outstretched. This can be done with either a barbell across the shoulders or with a dumbbell in each hand. For an additional stretch, elevate the rear foot on a bench.
Unless you're training to be the next Barry Sanders, you probably don't want or need a full set of dumbbells in your home. A good option is a pair of adjustable dumbbells such as The PowerBlock. Selling for roughly 200, The PowerBlock allows you to easily and quickly adjust the weight of the barbell from 5 to 45 pounds. The PowerBlock is a terrific freeweight option, offering versatile, easily adjustable dumbbells.
START Stand with your knees slightly bent and, holding a pair of dumbbells in front of you with your palms facing each other, bend forward from the hips like a jackknife, keeping your back flat and your head up. Allow your arms to hang straight down from your shoulders and bend your elbows slightly. MOVE Slowly lift the dumbbells up and out to the sides of your body, pulling through the rear delts and rhomboids. Pause a moment at the top of the motion before slowly lowering the weights back down to the start. Avoid the use of momentum by lifting the dumbbells slowly and deliberately, and imagining the distance between your shoulder blades getting smaller as you raise the weights, Craig recommends. START Stand with your knees slightly bent, your back straight and your focus forward. Hold a pair of dumbbells at your thighs with your palms facing your body. MOVE Imagining that your shoulder is the only point in your body that is mobile, slowly lift one dumbbell in front of you, raising...
Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest) One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest) Dumbbell Bench Press 2 sets x 10 reps (1 minute rest) Dumbbell Shoulder Press 2 sets x 10reps (1 minute rest) MODIFIED COMPOUND SUPERSET Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest) Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest) MODIFIED COMPOUND SUPERSET Dumbbell Lunges 3 sets x 10 reps (1 minute rest) Leg Curls 3 sets x 10 reps (1 minute rest)
6.1 A good barometer of an effective gym is its sparsity of equipment, and its insistence on basics, basics and nothing but basics for nearly all of a member's training. While some machines do offer good and safe alternatives to barbells and dumbbells, most gyms do not have this type of machinery.
So you must be thinking, Enough of the pleasantries, did the cert make a difference in your training Yes, it did, in many ways. First, even though I've been lifting weights and squatting since 1980, and even though I had worked up to doing 400 air squats in 15 minutes before I started CrossFitting, I found out how little I knew about that fundamental body movement. I found out that even after reading Mark Rippetoe's articles carefully four times on my own, I was still missing big experiential chunks of how to tell what a deadlift should feel like. I can complete a front squat now, correctly, and without pain in my forearms wrists. I found out how to do a dumbbell thruster correctly (so much easier than I was making it ). I can feel it' when I do the Burgener Warm-Up correctly. I am no longer intimidated by squat cleans and have some clue about how to do them right. (The clean is a movement I detested but now am eager to learn, which brings to mind Coach's quote from the cert It's...
Place flat-ended dumbbells on your shoulders by setting the flat ends onto your shoulders so that your thumbs are down and palms are facing in. Your elbows should be held high and facing forward, not out to the sides. Keeping your torso as erect as possible, descend as far as you can while keeping your heels flat on the floor. Note If your dumbbells do not have a flat end, you can rest the edge of the dumbbells on the front of your shoulders so that your elbows are not as high. With the dumbbells in the front squat position, dip into approximately a quarter squat and drive upward. Usingthe momentum from your legs, drive the weight overhead. Your arms and legs should straighten out at exactly the same time. Be sure to bend your knees as you lower back to the starting position.
Lie with your chest or tummy against the stability ball (whichever is more comfortable for you). Place the bottoms of your feet against a wall for support. (As you grow stronger, you can do this exercise without the wall, for a greater challenge.) Grasp a dumbbell in each hand, placing your hands just above the floor with your arms extended above your shoulders. B. Raise the dumbbells until your arms are parallel with the floor and in a straight line from your shoulders. D. Lower the dumbbells to the floor. Then reverse the process, lifting the dumbbells to the right angle position at shoulder height and bringing them around in front. Complete 20 to 30 repetitions.
You don't need any fancy equipment to perform The Training- or-LIFE Experience exercises 1 explain in the Exercise Guide on page 135. As you'll discover, these exercises are very basic. You can do most of them with a simple set of barbells and dumbbells in a home gym or virtually any fitness center.
Traps Dumbbell shrugs. Grab two heavy dumbbells and straighten your back so that the weights are in front of your thighs. Slowly contract your traps so that your shoulders begin to ascend toward your ears. When the weights have been raised as high 7. Delts Side lateral raises (dumbbells). With your body held erect, grasp two dumbbells at your thighs. Smoothly, with lateral head output and your elbows locked, raise the dumbbells to a height just above shoulder level. Hold the resistance for a distinct pause, and then lower the dumbbells slowly back to the starting position. Repeat for your I.S.R., and then put the dumbbells down and immediately pick up a lighter pair. Without resting, perform a second set with the lighter pair of dumbbells. When completed, rest just long enough to catch your breath. Pick up yet another set of dumbbells to perform the following exercise. 9. Triceps Dumbbell kickbacks. Grab hold of a light dumbbell with your right hand and bend...
Hold a dumbbell at each side using a neutral grip, then step forward into a lunge. As you move forward, begin to curl the weight up to your shoulders by rotating the dumbbells so that your palms face you at the top of the curl. As your foot plants in front of you and you lower into the bottom of the lunge, simultaneously press the dumbbells overhead. Reverse the entire movement as you push back up to the starting position.
The most popular wrap-around leg weights are flexible, padded, and have Velcro closures. The most versatile designs feature lead bar weights that slip into pouches and therefore can be adjusted for weight as well as size. Others, such as Lei Weights, contain small, heavy pellets. They are soft and comfortable and can be draped over the leg or used in place of dumbbells in other free-weight exercises. To intensify inner-and outer-thigh toning, hold the last rep of the last set for eight to 16 counts before releasing.
And instead of wimping out on machines to rip through your legs in a hurry, you get the benefits of the best two exercises ever invented squats and deadlifts. No, this isn't easy, but there's no doubt it'll get you results. Set up for both exercises in the first compound set before beginning. This means having the step-up box and dumbbells next to the squat rack before you start your squats. (On the second compound set, you need nothing except your own body for the mountain climbers, so any potential equipment problems are eliminated.)
Stand upright with a dumbbell in one hand. Bend knees and perform a partial squat and thrust up powerfully and assist the upward movement of the 'jerk' while splitting your stance. Keep the dumbbell overhead and assume your starting stance before lowering the dumbbell in a controlled fashion. Remember The foot you step back with is always the same side as the hand that is holding the dumbbell. O The dumbbell raw is one of the most overlooked and under-rated exercises out there. It's a heavy upper body pulling exercise and a stabilization exercise roiled up into one. Stand with feet shoulder width and About a shoulder and a half in length. Make sure the dumbbell is in lien with the Instep of the lending foot so your balance is even. Row the dumbbell up to your side in a controlled manner and repeat, n Perform 10 reps cm each side and repeat x 3
A beginning weight trainer should be performing the most basic of routines. At most one exercise per bodypart should be done and the whole body should be worked at each workout with fairly high reps (12-15) and light weights. This could be done on machines (at a gym or at home) or with dumbbells. This workout would be performed 2 times per week (three would be the absolute maximum). In some ways, this is actually helpful on a crash diet such as this one, by depleting muscle glycogen (by using higher repetitions), the body will increase its use of fat for fuel. Unfortunately there's no way for me to cover all of the details necessary to set up a beginner's exercise routine (it's one of my forthcoming book projects). There are about a billion and one exercise books out there, get a weight training for dummies or something if you want to get started.
10.153 You may choose exercises for specific purposes, or you may avoid certain exercises. If your pecs respond well to the supine bench press, and are large, do not hammer away at the same movement and overdevelop your pecs. Move to the incline variation instead, or perhaps the parallel bar dip. If you get little or no lat development from dumbbell rows, find a core exercise that does develop your lats. If you get little or no biceps development from lat work, include direct work for your biceps.
This month the weak link will be the smaller and, ipso facto, weaker biceps muscle of the upper arms, which will give out before pure muscular failure has occurred within the latissimus dorsi of the upper back. By performing dumbbell pull-overs first, however, we will be essentially isolating the lats and thereby saving the strength of the smaller biceps muscles for our next lat exercise, lat pull-downs. This will allow the lats to be pushed beyond a state of normal muscular failure, because in this instance,
Whenever you do any type of strength-training exercise, you're really asking two different parts of your muscle to participate. The positive phase of the exercise, which takes place while the muscle is lifting a weight (either lifting the dumbbell in a bicep curl or elevating the bar in a bench press), is called concentric contraction. The end of that motion is the point at which your arms are close to your chest (in the curl) or fully extended (in the case of the bench press).
Set up the required dumbbells for your Dumbbell Shoulder Press and Lateral Side Raises superset before you start to allow you to continue this superset with less than a three second pause between the two exercise sets of the superset. You may immediately proceed to your first working set. A warm up set is not required as you have by this time thoroughly warmed up your upper body. After you are done eight beautiful productive repetitions of Shoulder Press, immediately pick up the set of light dumbbells you previously set out weighing ten or fifteen pounds. Perform eight repetitions of Side Laterals.
One caveat though if you are a rank beginner and have never performed any dumbbell or barbell movements, take some time and I tarn the movements before you start pushing for progression. During this time (4 to 6 weeks), use moderate weight and concentrate on mastering good form. unnatural for the body. These lifts include dumbbell flyes or pec dec, cable crossovers, lateral or front raises, and dumbbell pullovers. While the human body is more then capable of mastering these isolation lifts, a beginning lifter should master natural movements first.
Instead of laying out a detailed biceps routine, work on the above techniques with a set and rep scheme in which you're already employing. The main thing to stay conscious of when working the bi's is keeping your elbows back, and the arc of the curl more vertical. You can do this with dumbbells, incline curls, even pulley curls.
(tipper back, biceps) Support yourself on an exercise bench by placing your knee and hand of the same side on the bench and the other leg on the floor. Make sure your back is flat like a three-legged table. Next, with your free hand, grasp a dumbbell with a false grip, and let it hang at arm's length beneath your shoulder with your palm facing behind you. Begin by drawing your elbow up past your torso by pinching your shoulder blade in toward your spine. Avoid twisting or contorting your body to get the weight up.
Here is an example of the Monday 3 Bench Press Dumbbell Curl drop set routine. Take note of the structure of this drop set superset as you will duplicate it for all the exercise combinations shown for this third week. The weights used are for demonstration purposes. You will have to adjust the weights you use according to your own strength levels, either heavier or lighter. The purpose is to choose weights which challenge you to complete the prescribed number of repetitions with substantial effort. Training to failure is not necessary. Before you begin your first warm up set of Dumbbell Bench Press grab a set of twenty pound dumbbells. Place the dumbbells right next to the bench you have set up for your Dumbbell Press. Now begin the Dumbbell Bench Press using a warm up weight. It is better to be too light than risk straining yourself by choosing too heavy of a weight. Complete fifteen slow repetitions concentrating on stretching and really feeling the muscles you are about to train....
Unless you are a powerlifter or Olympic lifter, I really can't see the need to perform any isolation work for the anterior deltoid with exercises such as the Front Dumbbell Raise. The fact is that the anterior deltoids usually receive more than enough development from the high volume of chest work that most lifters employ if they have even a moderate level of machismo so additional work will probably result in overtraining. What
The deltoids are very often improperly trained either because of a bad choice of exercises or an incorrect technical application. Always remember that to be maximally effective an exercise should include a controlled eccentric phase, a quick loaded stretch and an explosive (or an attempt to be explosive) concentric action. These things often take the wayside when we're training shoulders. Take lateral raises for example most peoples will pause at the bottom of the movement, negating the potentiating effect of the stretch on motor unit recruitment. Others will lower the weight too rapidly (no control during the eccentric phase). These two mistakes really chip away from the effectiveness of the raises exercises (lateral, bent over, front raises). Then there is the matter of the lifting pattern. To make things simple remember this the back end of the dumbbell should be in line or higher than the front end when you want to place more stress on the lateral head of the deltoid the front end...
Before you begin set three set up all the different weight Dumbbells you are going to require for the drop set. This will ensure you are not allowing your muscles to recuperate by having to grab dumbbells. It is important for maximum effect that you do not rest any more than three seconds between your drop sets Take a few deep breaths and prepare yourself as the pre set regimen prescribed here. Now begin the Dumbbell Press using a weight that is a challenge for you to finish six repetitions. Focus on good stable form, and go nice and slow using Gravity Edge Principle One. Put down the dumbbells you are using and grab the next lightest set of dumbbells you set out before you started. (About seventy percent the weight of the first dumbbells) Dumbbell Bench Press using these dumbbells for as many repetitions as you can. Apply Gravity Edge Principle Two When you can do no more, grab the third lightest set of dumbbells which for maximum effect will be about forty to fifty percent of your...
The clavicle) which is less effective than a loaded stretch position to recruit high-threshold motor units. This problem can be solved by not lowering the bar all the way down (bringing it down to chin level) but that will reduce the muscle stretch. Also note that the barbell doesn't allow for a movement pattern in an arc pattern like with dumbbells. low position. But when properly executed (back end of the dumbbell higher, no cheating) this exercise can be effective. Exercise 85. Gironda dumbbell swing Exercise 85. Gironda dumbbell swing Exercise 86. Standing dumbbell external rotation Exercise 86. Standing dumbbell external rotation
Using a barbell the bench should be set at 45 degrees in a squat rack, or Smith machine. If neither is available the exercise can be performed with dumbbells. For bar - grip slightly wider than shoulders for dumbbells hold out level with the shoulders, the elbows pulled back. Palms may face forwards, or facing each other if this makes it easier Getting heavy dumbbells into place without a partner to hand them to you can be tricky. One solution is to place them onto the thighs one at a time, then lift them, also one at a time, to get into the starting position, reversing the procedure when lowering.Whether using bar or dumbbells, take 3 seconds both in lifting and lowering, with a pause at the top and bottom of the lift. Breathing is as for bench press.
Hold dumbbell by supporting the top plate with both hands flat against it, holding the dumbbell handle between the thumbs. Start with arms fully extended, the dumbbell vertically in line with the neck. Lower the weight in a gentle arc to reach over and beyond the head. Return to starting position, returning in the same plane. Inhale on lowering, exhale on lifting.
Here is an example of Monday 3 Option 2. Set up the Smith Machine with a slight incline on the bench. Putting a forty five pound plate under the side of the bench your head will be on works well. Do a warm up set or two with a light weight. When you load the Smith Machine with weight, use a size of weight plate which will require you to put two plates on each side to load your six repetition weight. This enables you or a partner to strip the weight off the bar quickly to fifty percent of the beginning weight for your second cycle. For example if you can perform six repetitions with one hundred and eighty pounds use two forty five pound plates on each side of the Smith Machine Press to total two plates per side. If you can only do one hundred and forty pounds for six repetitions then load the bar with two thirty five pound dumbbells on each side. Now go and get two sets of dumbbells. The first set will be of a weight that you can comfortably with immaculate form perform six repetitions...
Dumbbell Romanian deadlift Exercise 98. Dumbbell Romanian deadlift Key point(s) Keep the knees bent at around a 135 degrees angle. Lower the bar by pushing your hips back. Keep the lower back flat. Focus on getting a good stretch in the hamstrings. The advantage of the dumbbell variation is that you don't have to have an internally rotated shoulder position as you do with the barbell. The arms can stay in a more natural position. Key point(s) Obviously this exercise is best performed on a real reverse hyper station, but very few gyms actually have one. It is possible to use the back extension bench to perform this drill. If you need to add weight you can attach a dumbbell between your feet with a lifting belt or use ankle weights. Keep the legs straight and stretch those hamstrings at the bottom position.
Getting Started With Dumbbells
The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.