Even leg exercises that use dumbbells (
like dumbbell squats, lunges, or dead lifts work on your grip.
Not exact matches
That being said, you'll benefit the most from including more compound exercises
like bench presses,
squats and
dumbbell rows in your training program.
Use
dumbbells and barbells and compound movements that involve multiple muscle groups
like deadlifts, bench presses,
squats, overhead presses etc..
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
Bicep and hamstring curls are great — but multi-step exercises
like deadlifts,
squats,
dumbbell presses (instead of barbell) will target more muscles and introduces a greater range of motion.
Dumbbell exercises
like squat, press, bent over etc..
MG: For beginners, I generally start them off with the most basic bodyweight exercises such as bw
squats, bw lunges, bw step - ups, pushups, inverted body rows, along with basic
dumbbell exercises
like overhead presses, rows, etc..
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.
It should not require a dozen silly movements
like those planks where you extend your left arm and right leg and repeat, or
squats to overhead presses with
dumbbells, or walking lunges while wiggling your wrists and attempting to forcefully adduct your big toe.
I use the
squat rack and I do walking lunges with
dumbbells but other than that I
like the machines.
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
Exercises in this range are
like an alternating
dumbbell bench press or split
squat with a weight in each hand.
Front
squat: Keep the
dumbbells in shoulder press neutral position with arms flexed at 90 degree,
like resting on your soulders.
You probably feel
like the cat in the image above, and you're thinking to yourself, «
dumbbells, push - ups,
squats.
You typically see these loaded either by holding two
dumbbells at the sides or by placing a barbell across the shoulders
like in a
squat.
Because a barbell is incredibly stable (using two hands instead of just one with a
dumbbell), it's also much easier to go heavy — especially for lower body movements
like the
squat and the deadlift.
They'll do 12, 15, 20 reps and that results in hypertrophy in development of the leg musculature and you actually don't need a
squat rack or a barbell to do those amounts of reps.. You can use things
like kettle bells,
dumbbells.
As a result, practically any exercise you do with it — from conventional strength movements
like presses and
squats to more unique kettlebell exercises
like swings and snatches — is going to require stricter form and more muscle activation than you could get away with using a
dumbbell.
If you start doing resistance exercises
like squats, lunges, push - ups, and
dumbbell rows and the exercise does not feel smooth and comfortable, then I would suggest finding a different way to do the exercise.