I did dumbbell side bend before (and kettlebell ones), but I had not thought there are so many activities I can do with this fitness equipment.
Not exact matches
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.
Here's how to
do it: Stand with feet hip - width apart, holding an 8 - to 10 - pound
dumbbell in each hand, elbows bent at
sides and weights just above shoulders.
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.
You've
done a zillion sit - ups and
dumbbell side bends and spent countless hours on the treadmill, yet your love handles seem to be glued to your body no matter what you
do?
If your gym doesn't have any of these, try hex
dumbbell holds by grabbing two hex
dumbbells at their ends and holding them for as long as you can, then take a short rest and repeat, or practice plate pinching by putting together two Olympic plates with the smooth
side out, squeeze them together with your fingers and hold for as long as you can, then rest and repeat.
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
do it, hold one
dumbbell a few inches above your chest as you perform all your reps on the other
side, then switch and repeat on the opposite
side.
To
do the second variation, start by pressing both
dumbbells towards the ceiling, then lower one and press it back up to the top before lowering and pressing the opposite
side.
Hold
dumbbells by your
side, the weight should be light enough that it doesn't slow you down significantly.
Push yourself back to a standing position, driving off your front leg and as you
do, perform a press with the
dumbbells before repeating on the other
side.
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.
Here's a useful tip: before you start the movement, place the
dumbbells at your
sides,
do not place them in front of the thighs, forcing the medial head of the deltoid to
do the brunt of the work.
One way in which you can adjust
side laterals and stimulate
side delt gains is that once in a while you grab a pair of
dumbbells weighing twice as much as you would usually use and just try to execute at least half of a full rep.. Another way in which you can make half reps more effective is by keeping tension constantly throughout the movement by never allowing the
dumbbells to fully return to your
sides, which if they
do, they will relax the muscles that should be isolated and worked.
Using the
dumbbells as handles,
do a single push - up, then
do a
dumbbell row just one
side (while keeping your core tight), then
do another push - up, then row the other
side.
How to
do it: Stand straight with your feet approximately shoulder width apart, if you are using
dumbbells place your hands down by your
sides with palms facing in to your body, if you aren't using weights you can place your hands on your hips.
Take two
dumbbells and hold them at your
side but
do not rest them on your legs.
You can also use
dumbbells to train those
side muscles, though you have to learn how to
do the motions correctly.
You don't have to move your arms for the
side lateral
dumbbell raises like the pendulum motion.
The standing
side raise is very easy to be
done at home and you can even buy a machine for the
side raises exercise and
do lateral lift by standing
dumbbell side lateral raises at your home.
Pull both of the
dumbbells to one
side next to your hip, rotating your torso as you
do so.
The rear lateral
dumbbell raise will make the shoulder muscles strength up and you will start to feel the muscle buildup as you
do the
side lateral
dumbbell raise.
Equipment You'll Need:
Dumbbells (I used 10 pounds) Workout Praintable / Breakdown:
Do this 4 times through:
Side Burpees x12 per side: Jump back into a plank, but... View Art
Side Burpees x12 per
side: Jump back into a plank, but... View Art
side: Jump back into a plank, but... View Article
Start at standing with feet shoulder width apart and holding a weighted object such as a medicine ball,
dumbbell or other in both hands, squat down and bring weight down towards ground and then come up and
do a woodchop bringing the weight high overhead to one
side.
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.
personally, i
do dumbbell hack squats, holding the dumbs at my
sides.
The following are some examples of exercises you can
do with
dumbbells, most are isolation exercises but some are good to combine with other exercises (if you are aiming for a full body workout session) e.g.
dumbbell squat into shoulder press or lunge into
side raises or bicep curls etc..
You can
do standing
side bends with
dumbbells, medicine ball Russian twists, or planks.
You're going to
do a Front
Dumbbell Raise with the left arm and then immediately
do a
Side Lateral Raise.
To
do the bodyweight lateral rollout you need to position yourself in a handstand against the wall with a
dumbbell in each hand and placed so they can move out to the
side.
For heavier
dumbbells (8 lbs +) I would recommend hex
dumbbells (short for hexagon — they have six flat
sides so that they don't roll on the ground).
Normally, when you're
doing a lunge walk, you hold two
dumbbells at your
side.
This can happen from
doing only barbell exercises (or 2 - handed
dumbbell exercises, such as
dumbbell triceps extensions) where your dominant
side can always compensate the weaker
side.