Also check out our section on recommended
dumbbell exercises on land using traditional dumbbells to mix it up.
Remember when performing
dumbbell exercises on a stability ball, your ball should be able to support your weight and the added equipment weight.
Not exact matches
Sit
on an
exercise bench with back support and hold two
dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.
Picture 5» 3» Brie with 65 - pound
dumbbells in each hand, and 220 - pound Walsh riding
on her back — talk about a full - body
exercise.
Perform this
exercise in the second half of your workout and aim to get 10 - 12 reps
on each set using heavy
dumbbells.
This modified version of a one - arm
dumbbell row can help you put
on mass and carve detail like no other
exercise, so make sure to include it in your routine if you want stellar back development.
On the other hand, most
exercise machines can be used to perform only one or two
exercises, while
dumbbells provide a huge range of movements and almost every barbell
exercise can also be performed with
dumbbells.
You can lift weights in the comfort of your own home, by buying a pair of
dumbbells and looking at an
exercise video
on your DVD.
Since shin splints can be caused by muscular imbalance, strengthen the muscles in the lower legs by doing variations of walking
on your toes and heels as well as this seated shin - strengthening
exercise using a
dumbbell.
In addition to decreasing fatigue in your lower back muscles, the
dumbbell variation will also decrease the risk of injury, not to mention the lessened strain
on that muscle group throughout the
exercise.
Muscles need to be challenged by a variety of stimuli in order to grow and by focusing strictly
on barbell
exercises, you'd be missing out
on the muscle activation provided by
exercises done with
dumbbells or cables.
If you find this
exercise fairly easy, increase the incline, grab a pair of
dumbbells or put
on a weighted vest to increase the intensity.
A partial rep is defined as only using half the range of motion for a particular
exercise, usually the strongest portion of the rep. Shoulder sessions comprising of both full reps and half reps can generate tremendous growth, so next time grab a pair of
dumbbells about twice as heavy as you normally would and perform only the first half of every rep
on side lateral raises.
Bodyweight
exercises can be just as effective as their
dumbbell or barbell counterparts, and they are a simple and highly effective way to burn fat, strengthen your entire body and even build admirable muscle mass without having to spend a ton of money
on gym memberships or expensive home equipment — and the best part is that you can perform them pretty much anywhere.
If you don't have cables or fixed motion machines, you can do the
exercise with
dumbbells while sitting
on an inclined bench.
The
dumbbell bench press can be performed either flat,
on an incline, or even
on a decline for that matter, and it is one of the most effective chest
exercises there is.
Because of this, do heavier
exercises like barbell and
dumbbell curls before engaging into high curl
exercise, to make the most of the overload you place
on the biceps.
When you lift
dumbbells, you can better target the upper pectorals and focus better
on the
exercise which in turn enhances the connection between your mind and the muscles you're working
on.
* Place hand
on dumbbells when performing this
exercise.
Heavy
Dumbbell Shrug 3 - 4 sets of 15 - 10 reps (no drop set
on this
exercise)
Chest Presses For chest, abs, lower back, butt, hamstrings Sit
on exercise ball with a
dumbbell in each hand.
On this site you find dozens of chest
exercises for men and women, and you can use
dumbbells in many ways to challenge your chest muscles and stabilizer muscles.
(Such people are also usually somewhat «weak»
on free - weight, compound movements such as Bench Presses, Overhead Presses and Squats, but «normal» or even «strong»
on exercises such as
Dumbbell Flyes and Lateral Raises.)
A more detailed research of all existing training footage from Arnold's golden days (together with the material that didn't make the cut during the production of Pumping Iron) makes it obvious that that that the
dumbbell fly, when performed properly, can be an extremely effective and even transforming
exercise, especially when done
on the flat bench.
However, it's a fact that his
exercises is one of the most abused ones at the gym, with too many guys relying solely
on dumbbell lateral raises to build their shoulders.
You can always use more weight
on compound movements and with that you stimulate more muscle fibers and send signals for more growth hormone production.What do you think, which
exercise will target more muscle fibers — a
dumbbell bench press or cable crossover?
So, if you are
on a look - out for an
exercise to put an extra height to your biceps peak, aim for the inclined
dumbbell curl.
3a Concentration curls Sit
on an
exercise bench with a
dumbbell in your left hand and your right hand resting
on your right knee for support.
The incline
dumbbell press and the incline
dumbbell flyes are the classic chest
exercises he relies most
on for a solid chest workout.
The studio offers three 45 - minute classes, with each one varying by degrees of intensity: the 1st ° is a low - impact, yoga - inspired class that focuses
on mobility and breath; the 2nd ° is a circuit - based class that targets the full - body with cardio and core moves; and the 3rd ° is a high - intensity HIIT
exercise equipped with
dumbbells and the trusty battle ropes.
Bent - over
dumbbell rows are compound
exercises that use many of your upper body muscles without placing too much stress
on your lower back.
These
exercises aren't set in stone either — you are free to play with their variations in equipment, angle, weight, grip and so
on, but you can also target different heads
on your biceps, or balance your arms out by only working the weaker one with
dumbbells.
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.
To perform
Dumbbell Flyes
exercise you must lie
on your back and hold a pair of
dumbbells over your chest, with your arms up and your hands facing each other.
Hold the
dumbbell in the opposite hand from the foot you are standing
on, and simply place the opposite hand
on your hip during this
exercise.
You can also check out our section
on dumbbell exercises for further strength training.
It allows you to target the upper, lower and middle chest muscles with the multiple bench
dumbbell exercises that can be done
on it.
Dumbbell rows are a great way to target the lat muscles and doing them one arm at a time, as in the one arm row, allows you to lift heavier weights and focus more
on the lats as well as the biceps (which also work during this
exercise).
On some
exercises, you can get away with using
dumbbells as a substitute.
This is also why the first thing most new gym members do is pick up a couple of
dumbbells and begin doing biceps
exercises for mass even if they do not have a clue how
on what to do.
He loved pairing
exercises like
dumbbell chest presses with
dumbbell rows for a classic upper body pump while still losing fat
on a weight loss program.
That said, if neither are possible, you can focus
on the
dumbbell exercises given in the «approved
exercises» section of the book.
In some
dumbbell exercises, like chest flyes or bicep curls, the resistance changes significantly through the range of motion based
on the
dumbbells relation to gravity.
So a major benefit of
dumbbell exercises is that they are highly functional and tend to improve other aspects of your life to a higher degree that sitting down
on leg machines.
You get more ankle, knee, and hip stability when you stand up with
dumbbells, and you'll generally burn a lot more calories with the above
exercises then if you're sitting
on a machine.
Even if you're a newbie to weight training, skip the machines in the circuit that you do need for safe heavy lifting
on leg press, chest press, and seated row or lat pull down and do bicep curls and triceps
exercises (see below) using
dumbbells.
Turn the
dumbbell press into a cross-body movement, changing the angle of the
exercise and putting direct tension
on the inner chest area.
Fitness Level: Intermediate / Advanced Equipment Needed: Various weighted
dumbbells, an
exercise ball This workout focuses
on all of the «push» muscles of the body, including the chest, quads, outer thighs, shoulders, and triceps.
Or even something
on the chin - up bar, followed by a bodyweight or
dumbbell exercise in that immediate area.
Dumbbell shrugs are a great
exercise to strengthen the traps, and you can do them with 5 pounds, 50 pounds, or more depending
on your goals and strength.