You'll start at the bottom and pull
your dumbbell up to your shoulder.
«Clean»
the dumbbell up to shoulder height by performing an upright row.
As you reach the top of your stance, pull
the dumbbells up to shoulder - height, bending your elbows out to the sides (b).
With a slight bend in your arms, raise
the dumbbells up to shoulder level and then lower them back to the starting position.
Now, keeping your elbows by your sides, curl
your dumbbells up to your shoulders, contracting your biceps.
Not exact matches
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.
This
shoulder workout requires on pair of
dumbbells so you don't have
to worry about any hold
ups resulting from someone else using your weights.
By bracing your core and using your thighs
to help push the
dumbbells up, lift the weights and hold them at
shoulder width.
Bring the
dumbbells up slowly until they are parallel
to the
shoulders.
Keeping your torso parallel
to the floor and the
dumbbells hovering off the ground, set your
shoulder blades back, squeeze your lats and push the
dumbbells up and back with straight arms.
Curl one of the
dumbbells up, bending the elbow and bringing the weight
to your
shoulder.
He used it as a finisher
to his regular set of lateral raises by picking
up a heavier set of
dumbbells and holding them out
to his sides for as long as he could, focusing on the intense burn in his
shoulders.
How
to: Lie face -
up on the floor with bent knees and flat feet and a
dumbbell in each hand resting on your
shoulders.
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
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.
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.
A good start would be
to concentrate on: bench press, incline bench press,
shoulder press, squats, lunges, deadlifts, chin
ups, barbell and
dumbbell rows.
Dumbbell rowing is considered as one of the best compound exercises for building
up the back muscles and you
should not hesitate
to include them in your training program.
With a pair of
dumbbells, curl one
up to your
shoulder — palm
up, turn the palm outward at the top and then lower the
dumbbell down.
Squat with band resistance Dips of chair Step -
ups on
to chair / coffee table Lunge walks Lunge jumps Push -
ups Stair sprints Stability Ball squats Stability ball back extension
Dumbbell shoulder press Push -
up with DB row
How
to: Grab a set of
dumbbells and start in a push -
up position,
dumbbells directly beneath
shoulders (a).
I could go on listing reasons why you
should start weight training, but I hope this is enough
to inspire you
to venture into the «boys» weights area and pick
up the
dumbbells.
If you try
to lower the
dumbbells all the way down
to the crucifix position at this stage the chances are you will fall flat on your face or injure your
shoulder joints so only go as far as you are comfortable with and build
up the strength and control needed over a period of time.
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.
Targets: Triceps, core How
to: Stand
up with a
dumbbell held by both hands, feet
shoulder - width apart (a).
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.
Keeping your
shoulders back, lower your chest
to the ground and push your body back
up, keeping the
dumbbells firmly against the ground.
Rather than holding a barbell in front of your
shoulders, hold a kettlebell or
dumbbell (turned
up on its side, perpendicular
to floor) at chest height in front of your body, then squat normally.
A gym membership with
dumbbells that go
up to (or over) 100 lbs
should help solve this problem.
Routine 2: Light weight Warm -
up Seated Barbell
Shoulder Press: 50 reps Barbell Deadlift: 50 reps Lat Pull Down (
to chest): 50 Reps Seated Cable Rows: 50 Reps Seated
Dumbbell Shoulder Press: 50 Reps
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.
The only weight being placed into the
shoulder is the torque from your hand, which is holding the
dumbbell, through your elbow, and
up to your
shoulder.
If you don't have access
to a
shoulder press machine or if you want
to have the stability of a barbell AND the freedom of movement of a
dumbbell, this simple machine set
up in the power is what you need.
Next jump feet back in and come
up to standing bringing
dumbbell back
to start position at navel area, bring
dumbbell in one hand
to shoulder level, bending elbow and holding
dumbbell horizontally close
to shoulder, then raise it
up straight towards ceiling and back down
to shoulder.
Next do 3
to 5 sets of heavy shrugs with either a pair of
dumbbells or a barbell, pulling your
shoulders back as well as
up.
Thrust your knee
up to help lift the
dumbbell onto your
shoulder.
Im saying this because in the summer i try
to get my upper body stronger but i don't know if i
should do this since often time the workout i do are anaerobic (like push
ups, exercises with
dumbbells, bench press etc...).
As you lower the
dumbbells to the very bottom, let them pull and stretch your
shoulders backwards and down, opening
up the chest.
for
dumbbell lifts like
dumbbell incline bench or
dumbbell shoulder press, I am hitting a point where it is getting difficult
to get the weights
up into their initial place when i sit back onto the bench, but once they're in place if I have a partner help me then I can still effectively lift the weight (say 60 pound
dumbbells for incline bench).
Hold a
dumbbell in each hand while standing and bring them slowly
up to your
shoulders by bending the elbows
With that said, here are 5
dumbbell moves you
should add
to your routines
to tone
up your body from head
to toe.
Now bend your arms, palms
up, lifting the
dumbbells to your chest keeping your
shoulders back and elbows stationary.
Without moving upper arms, curl weights
up until
dumbbells are
shoulder level, then lower
to starting position.
Other exercises could include any instance where the bench press has been compared
to another upper - body pressing exercise, such as incline and decline bench press,
shoulder press,
dumbbell flys, or push -
ups.
To increase the intensity (once you have mastered the correct form), you can hold
dumbbells or kettlebells
up at your hips or
shoulders while performing.
Seated on a bench with
dumbbells on your thighs, kick the weights
up to your
shoulders and lie back.
My
shoulders are pulled forward and I need
to do all sorts of leaning in order
to groove the
dumbbells up.
Now, keeping your arm slightly bent but stiff (no movement other than at the
shoulder), bring the
dumbbell up and across your body as though trying
to touch it
to your opposite
shoulder.
Then, using your thighs
to help push the
dumbbells up, lift the
dumbbells one at a time so that you can hold them at
shoulder width.