Not exact matches
Lift the
dumbbells up and bring them at shoulder width, then slowly lower your
arms out at both
sides in a wide arc until you feel a good stretch in your chest, while maintaining a slight bend at the elbows at all times.
With the free hand, grab a
dumbbell and try to stabilize that upper
arm against your
side.
Front and
side dumbbell arm raises: Stand tall with a
dumbbell in each hand.
How to do it: Standing with feet hip - width apart, place a 5 to 8 - pound
dumbbell in each hand with
arms at your
sides, palms facing the body.
How to do it: Stand with feet together, a 3 - to 8 - pound
dumbbell in each hand, and extend
arms straight out to
sides at shoulder height.
Once you feel ready, add more weight by holding a
dumbbell in each hand with your
arms straight down at your
sides.
With
arms at your
sides holding
dumbbells, lower your (back) right knee until it has almost reached the ground while breathing in.
Start by holding the pair of
dumbbells on each
side, then raise them in a controlled manner, with a slight bend in the elbows until your
arms become parallel to the ground.
For example, as you move the
dumbbells higher overhead and begin to rotate the forearms, the upper
arms shift out to the
sides, engaging shoulder abduction which incorporates the lateral delts, while the triceps assist elbow extension.
Begin by selecting a set of relatively light
dumbbells, grasping one with each hand, standing upright, and holding the
dumbbells down at your
side at
arm's length with your palms facing you.
Incline
Dumbbell Press: This press variant is great because it enables you to train each
side independently and develop greatly - proportioned, fuller
arms.
Bring the weight down in a slow and controlled manner until your
arms become parallel with the ground and the
dumbbells are in line with your head on both
sides.
Dumbbells fix this issue pretty easily by allowing each
arm to move independently and do equal work, which translates to equal growth on both
sides.
To perform it, grab a pair of
dumbbells with the palms of your hands facing each other, and let them hang at
arm's length on your
sides.
Grab a pair of
dumbbells and let your
arms hand by your
sides.
Hold a 5 - to 8 - pound
dumbbell in each hand and extend your
arms down by your
sides.
If you're doing this exercise with a set of
dumbbells, choose a set of manageable
dumbbells, hold them firmly in each hand, and let them hand down at your
side at
arm's length, before doing the exercise in exactly the same way as listed above.
Raise the
dumbbells up and out to your
side by extending your
arms until your elbows reach shoulder height and your
arms are roughly parallel to the floor, while trying to bring the shoulder blades as close together as possible.
If you choose to perform these in a seated position with the back of the
arm placed on the same -
side thigh, make sure not to lean back too far in an attempt to assist the movement of the
dumbbell.
With two
dumbbells at your
side, raise your
arms to shoulder level.
Raise the
dumbbells up and out to the
sides in an arc until both of your upper
arms become parallel to the floor.
Grab a pair of
dumbbells holding them by your
side at
arm's length.
Grab a pair of
dumbbells and hold them at
arm's length at both
sides.
Bend over a flat bench with one
arm placed on the bench to support yourself and one knee also placed on the bench.Grab a
dumbbell in your other
arm.Keep your upper
arm along the
side of your torso during the entire exercise.
«Traditional» barbell and
dumbbell curls (where the upper
arm rests at the
sides) will place a fairly equal amount of stress on both heads of the biceps.
I only like these because when you're using
dumbbells to squat, having your
arms at your
sides will tend to pull your torso down.
With your
arms slightly bent (no more than 10 to 15 degrees), raise each
dumbbell simultaneously to your
sides until your
arm is parallel to the floor.
How to: Grab a set of
dumbbells in each hand, feet hip - width apart,
arms by your
sides (a).
Begin standing tall, with
arms by your
sides holding
dumbbells, palms facing toward thighs.
Begin in a
side plank, holding a
dumbbell in your top hand,
arm extended upward.
Raise your
arms to the
sides as you simultaneously rotate the heads of the
dumbbells to face the ground.
Finally, return
arms fully extended down at
sides and raise both
dumbbells the full range of motion to shoulders and lower for the final 8 counts (d).
Technique: Standing with
dumbbells at
sides, palms facing in,
arms bent to about a 90 degree angle.
You don't have to move your
arms for the
side lateral
dumbbell raises like the pendulum motion.
Keeping your
arms straight and the
dumbbells parallel to the ground, rotate your torso to swing the weights up and over to the opposite
side.
Home variation: Use
dumbbells, holding one in each hand with your
arms at your
sides.
Once the
dumbbells are in this position, spread your
arms out to the
sides and press the weights all the way up.
This is simply grabbing some heavy
dumbbells and walking with your
arms straight down at your
side.
Backwards lunge with row: Hold a
dumbbell in each hand with your palms facing up and
arms by your
side.
• Enages obliques, low back, abs and deep stabilizers • Use a medicine ball or
dumbbell • Sit on the floor with knees bent • Keep your torso straight and swing the medicine ball from
side to
side with your
arms?
day 1
ARMS - standing curl - 15,12,10,8,8 - incline hammer curl - 12,10,10,8 - concentration curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist curl - 15,12,10,8 - wrist curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back -
side arm lift - 15,12,10,8,8 - single
arm dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 -
dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front
dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
Comparing the effect of shoulder joint angle, Pizzari et al. (2014) measured muscle activity in all three regions of the trapezius muscle while performing a standard
dumbbell shrug with the
arms by the
sides or abducted 30 degrees.
The one
arm dumbbell row is a strength and size building exercise that works each
side of the back independently.
Single Leg Deadlifts, raise one leg straight back, bend at the hips and grab the
dumbbell with the opposite
arm, slowly straighten up to a standing position, repeat on each
side.
Laying on ground with knees bent and feet on the ground, have
arms outstretched at
sides and with a
dumbbell in one hand, then crunch up torso while bringing both
arms up, in a circular motion keeping
arms straight, in front of you, pass the
dumbbell to your other hand, always keeping both
arms straight, and as you release the crunch bringing torso back to ground, also bring both
arms back to ground, stretched out at
sides with the opposite hand holding onto
dumbbell.
One
armed rows and exercise using
dumbbells instead of barbells are great for making sure you're not overusing one
side of your body over the other.
Hold a
dumbbell in each hand with your
arms at your
sides and palms facing inward.
Water Jogging Hold a
dumbbell in each hand with your
arms at your
sides and elbows flexed at a 90 - degree angle.
Hold a pair of
dumbbells in your hands using a neutral grip (palms facing in), with your
arms at your
sides.
There are also many
arm raise exercises such as standing or seated
side lateral raises, cable front or lateral raises, standing or seated front raises, standing or seated bent over
dumbbell lateral, lying
side laterals, and reverse pec.