As you reach the top of your stance,
pull the dumbbells up to shoulder - height, bending your elbows out to the sides (b).
Pull your shoulders back and squeeze you shoulder blades together, then
pull both dumbbells up simultaneously.
ACTION:
Pull the dumbbell up to your ribs area, keeping the elbow and arm close to the body.
Slowly
pull the dumbbell up as far as possible.
You'll start at the bottom and
pull your dumbbell up to your shoulder.
As you lower your body to the floor,
pull the dumbbell up to your chest, forming a 90 - degree angle (c).
Not exact matches
It also is occasionally called the
Dumbbell capital of America, but only by people who probably have trouble
pulling up their socks and who therefore could not be expected to understand.
Among them: hold a pair of 15 - pound
dumbbells for two minutes to build forearm and hand strength; «chest -
ups» (like
pull -
ups, but a notch higher), designed to make shoulder muscles stronger and more flexible; and an array of seated exercises to isolate the lower back.
Try doing
dumbbell flies, chest presses, push -
ups, arm raises, and chest
pulls.
Pull right arm
up, leading with elbow as the
dumbbell scales the body, to come to standing (B).
Deadlifts — 4 x 5 (after the warm
up, do 4 sets of 5 reps with 80 % of your 1RM) Chin
ups or
pull ups — 4 x 8 - 10 reps One arm
dumbbell row or a chest supported row — 3 x 12 reps
The weighted
pull -
up is basically a regular bodyweight
pull -
up but with additional weight in the form of a weight plate on a dipping belt, a
dumbbell between the feet or a weighted west.
With your spine neutral and the
dumbbell hanging straight down from your shoulder,
pull the weight
up and into your ribs.
When planning your back routine, focus on tried - and - true back - builders such as wide - grip
pull -
ups, overhand barbell rows, bent - over two - arm
dumbbell rows and wide - grip lat
pull - downs.
Examples of mid-range movements are: leg press, bent - over barbell rows,
dumbbell bench press,
dumbbell overhead press, barbell biceps curls, dips and
pull -
ups.
For example, by
pulling the
dumbbell back and toward the hip, you activate more of the lower lat fibers, and by
pulling up in a straight line you can hit more of the upper lats.
Chin
ups — 3 sets to failure Bent rows / Deadlifts (alternate each week)-- 2 - 3 warm
up sets then 2 x 5 - 8 reps Wide grip lat
pull - downs 2 work sets, 8 reps EZ curls — 2 sets,8 - 10 reps Hammer
dumbbell curls — 2 sets, 8 reps Crunches — 3 sets, 25 reps
My at home «gym» consists of various size kettlebells, a door mount
pull -
up bar, 25 and 35 pound
dumbbells for squats and lunges, and various children (weighing 20 - 45 pounds) who are happy to assist in weighted pullups and pushups!
Dumbbell shoulder press 4 x 8 reps in a superset with
Pull Ups 4 x 8 - 10 reps Barbell bench press 4 x 8 reps in a superset with Bent over barbell rows 4 x 8 reps
Then, keeping the upper arms in place, rotate them until the wrists come directly above the elbows - Using the traps to
pull the weight
up and then the rotator cuff muscles to raise the weight over the shoulder, press the
dumbbells by extending the elbows and straightening the arms overhead - Slowly return to the original position
A1 Barbell shoulder press * — 3 X 8 A2
Pull ups ** — 3 X 6 B1 Seated
dumbbell shoulder press — 3 X 8 - 10 B2 Underhand lat pulldowns — 3 x 8 - 10 C1 Front Raise with a plate — 3 X 10 - 12 C2 Straight arms pulldown — 3 X 10 - 12
Pull the
dumbbell straight
up to the side of your chest until it comes beside your stomach, keeping the torso stationary.
Of course you will also want to incorporate exercises like barbell and
dumbbell rows,
pull ups, chin
ups, leg presses, shoulder presses and a few other compound exercises to get that «bodybuilder» look and give the muscles a different kind of stimulus.
A typical superset can include machine leg presses and lying leg curls, wide grip
pull -
ups and push -
ups, cable side laterals and seated
dumbbell presses, or close grip bench presses and barbell curls.
Next Page: Ramp
up for month six [pagebreak] AFTER SIX MONTHS: Replace Cobra on Stability Ball with Alternating Arms with
Dumbbell Pull - Over
If you were doing
dumbbell rows, barbell rows,
pull -
ups, chin -
ups, or lat - pulldowns, you'd be working both your biceps and your mid / upper back muscles.
When you
pull the bar, cable or
dumbbell straight
up and down, you end
up mostly hitting your upper back and rear shoulders.
Above all, don't push Front Squats, Incline Presses,
Pull -
Ups / Pulldowns,
Dumbbell Upright Rows and Decline Triceps Extensions hard.
Push bands,
dumbbells and weights, a door
pull up bar?
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin
up or latt
pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or
dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
By contracting the chest muscles and
pulling your shoulder blades together, press the
dumbbells up directly above your shoulders, fully extending the arms.
Make barbell and
dumbbell rows,
pull -
ups, deadlifts and other free weight exercises the mainstay of your routine if you really want to achieve a monster back.
Day One —
Pull Deadlifts 3 sets x 5 reps Rows 3 sets x 6 - 8 reps Weighted pull ups or chins ups 3 sets to failure Barbell or dumbbell curls — 5 sets x 5
Pull Deadlifts 3 sets x 5 reps Rows 3 sets x 6 - 8 reps Weighted
pull ups or chins ups 3 sets to failure Barbell or dumbbell curls — 5 sets x 5
pull ups or chins
ups 3 sets to failure Barbell or
dumbbell curls — 5 sets x 5 reps
For barbell rows,
pull ups, seated cable rows,
dumbbell rows and hyperextensions, the number of sets you perform for each exercise will vary as follows:
Dumbbells, Barbells, Cardio Machines, Medicine Balls, Rubber Bands, Step Machine, Stationary Bike, Elliptical Machine, Spin Bike, Swiss Ball, Squat Machine, Flat Bench, Incline Bench, Decline Bench, Kettle Bell, Shoulder Press, Smith Machine, Leg Press, Hack Squat, Cables, Leg Extension Machine, Leg Curl Machine, Stair Stepper, Hip Abductor, Chin
Up Machine,
Pull Up Machine, Lat
Pull Down Machine, W Bar, Straight Bar, Seated Leg Curl, Yoga Mat
After you have acquired a few pairs of
dumbbells, the next thing you should look into is buying a doorframe
pull up bar.
It might mean super heavy olympic lifting, but it also might mean
dumbbells, kettlebells, med balls and even bodyweight exercises (push
ups,
pull ups, etc.).
Simple: because of the direction that gravity is
pulling the weights (straight
up and down) and the path that the weights are traveling in,
dumbbells only provide a high degree of tension on the pecs in the bottom half of the range of motion.
You can use them for
pull -
ups or attach them to a barbell, kettle bell, or
dumbbell to enhance grip strength across nearly any part of your regimen.
I can't yet do a
pull up so I work with bent over
dumbbell rows and dips regularly.
Reach
up to grip the handles as though they were
dumbbells and
pull them down until the arms is straight.
Barbell Set, Squat stand, Power Block
Dumbbells, Weight Bench,
Pull -
Up Bar, Dip bar or Equalizers, Resistance band set, Stability ball, Power Wheel, Ab Slings, Strength bands, Medicine ball, Forearm developer
Available Exercises - Squats,
Pull -
Ups, Calf Raises, or use a
Dumbbell Bench like the DF9500, DF102, DF9000, or DF8000 to do these exercises: Bench Press, Incline Press, Military Press, Decline Press, Exercise Dips, Leg Curl and Leg Extensions
Fitness Level: Intermediate / Advanced Equipment Needed: Various weighted
dumbbells, a barbell, a
pull -
up bar (or resistance band), an exercise ball, and a step or platform.
A Home Gym can range from a simple pair of Adjustable
Dumbbells and Bench for Bench Press to a total Home Gym with Lat
Pull downs, Chin
Up bars, Bench Press / Shoulder Press, Leg Press and even Hamstring Curls.
Pull the
dumbbell in your left hand straight
up toward your chest while keeping your arm close to your body — your elbow should point
up toward the ceiling.
These types of exercises include the bench press (flat, incline and decline), squats (and other squat variations), deadlifts (and other deadlift variations), rows (bent over barbell /
dumbbell rows, t - bar rows, seated chest supported rows, etc.),
pull -
ups, dips, and overhead presses.
For this routine I was using 20 lbs
dumbbells (10 lbs each), my GymbossMax timer, a
Pull - Up bar (you can get a pull - up bar for about 20 dollars on ebay), and half of my pink toy Lebert (if you don't have Lebert you can use a chair for di
Pull -
Up bar (you can get a pull - up bar for about 20 dollars on ebay), and half of my pink toy Lebert (if you don't have Lebert you can use a chair for dips
Up bar (you can get a
pull - up bar for about 20 dollars on ebay), and half of my pink toy Lebert (if you don't have Lebert you can use a chair for di
pull -
up bar for about 20 dollars on ebay), and half of my pink toy Lebert (if you don't have Lebert you can use a chair for dips
up bar for about 20 dollars on ebay), and half of my pink toy Lebert (if you don't have Lebert you can use a chair for dips).
Just some
dumbbells, a piece of resistance tubing, something to lay on like a bench or physioball and a
pull -
up bar.
These
dumbbells rest comfortably, each in their own resting stand that has the individual custom plates face
up so the bar can be put down, the weight - adjusted, and then
pulled back
up.