In the video below you can check out Pumas and Stormers Super 15 second row Manu Carizza
performing the dumbbell single leg RDL.
Remember when
performing dumbbell exercises on a stability ball, your ball should be able to support your weight and the added equipment weight.
So for example, while
performing dumbbell lateral raises, he found that a great way to isolate his middle delts was by rotating his palms back so that his pinkie fingers were higher than his thumbs on the way up.
When
performing dumbbell flyes, Arnold always made sure to bring his elbows as low as possible, while the dumbbells reaching bench level.
Some of the most common mistakes made while
performing a dumbbell hammer curl include performing the movement too fast, using too much weight, too much upper body involvement and moving weight past tension point.
Perform dumbbell pullovers at the end of your routine and keep the reps high, around 12 - 20 per set.
When
you perform dumbbell flyes, your chest is under less intensity when the dumbbells touch than it is when they are the most apart.
Here's how to
perform dumbbell reverse flies in a way that ensures optimal muscle activation, zero risk of injury and massive strength gains.
Without any pausing, prepare to
perform dumbbell overhead triceps extensions using the heaviest weight you can handle while maintaining proper form.
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.
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...
Or, you can do
perform dumbbell reverse lunges, like they do in the Long and Lean Legs Workout, or the Aaron Rodgers Quarterback Workout.
How to
Perform the Dumbbell Wrist Curl About the Dumbbell Wrist Curl: This exercise is great at causing an intense load on your forearms so long...
While many women
perform the dumbbell reverse lunge because of its thigh slimming effect, the lunge exercise offers tons of other benefits that go beyond just losing thigh fat.
More recently, I've watched super-strong Nick Best on Instagram as
he performs dumbbell deadlifts (and more) with 150 - pounders.
Not exact matches
Lastly, exploit the benefits of constant muscle tension by
performing shoulder - blasting
dumbbell press 21's.
Perform 4 sets with 8 - 12 reps of
dumbbell pullovers with your elbows slightly bent.
When
performed correctly, unilateral
dumbbell rows will emphasize your lower lats.
Perform this exercise in the second half of your workout and aim to get 10 - 12 reps on each set using heavy
dumbbells.
To
perform this exercise, take two
dumbbells and stand with slightly bent knees.
This fun variation of the classic bodybuilder favourite hits the inner legs and can be
performed with no equipment (holding a
dumbbell or kettlebell is an option).
To
perform it, take a pair of
dumbbells and position your body as you would in the bottom position of a deadlift.
But the unique benefit of
performing overhead extensions with a
dumbbell is that this version allows you to isolate all three individual triceps heads to a degree unmatched by a straight bar.
Waiter's Walk & Farmer's Walk
Performed with a single heavy dumbbell, these unusual exercises are performed for distance instead of a set number of rep
Performed with a single heavy
dumbbell, these unusual exercises are
performed for distance instead of a set number of rep
performed for distance instead of a set number of repetitions.
Performing several sets with lighter
dumbbell allows you to check out your body system and see how your shoulders, chest and lats are taking the strain of the exercise.
Perform 20 deep squats with a barbell on your shoulders and then without a break immediately do 15 reps of «pullover» with a
dumbbell while lying across the bench «- 3 Super Series.
One simple yet very effective way to overload the delts is by
performing rack side raises: start with a relatively light pair of
dumbbells and
perform three reps of side raises, then move on to the next heavier pair of
dumbbells and
perform another set of three reps.
Start by
performing 10 reps of
dumbbell lateral raises with two 50 - pound
dumbbells, then
perform 10 reps of
dumbbell front raises with two 45 - pound
dumbbells, then again 10 reps of
dumbbell lateral raises but with 40 - pound
dumbbells followed by 10 reps of
dumbbell front raises with 35 - pound
dumbbells and so on.
To
perform it, lock a pair of
dumbbells or kettlebells overhead with arms fully extended, brace your core and slowly walk for at least 50 feet.
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.
This is quite a progression steep curve and within a few weeks you'll go from
performing bodyweight only SS to
performing them with a barbell across your shoulders or
dumbbells in your hands.
If you've had joint injuries in the past or experience joint pain while
performing the barbell version of an exercise, you should try
performing it with
dumbbells, which allow you to alter your form and technique to suit your joints and work around existing issues, which can be impossible to do with a barbell.
With two
dumbbells at shoulder level,
perform a shoulder press at the bottom of each repetition while holding your rear knee just off the floor
Continue going «up the rack» until you can no longer
perform three reps with decent form with the selected weight, then reverse the order and work your way back down the rack until you get to the
dumbbells you used first.
The long head is best activated by
performing full range of isolated
dumbbell extensions.
You can also
perform the sumo deadlift with a
dumbbell, using the same form as you would with a barbell.
If you're not a really big fan of the farmer's walk, you can substitute it with Romanian
dumbbell deadlifts — without setting the
dumbbells down,
perform shank levers / shank lever rows and Romanian
dumbbell deadlifts one after the other for a total of 10 reps (5 for each exercise).
With a
dumbbell in each hand,
perform a row.
And while this one is
performed without weights, as you get stronger, you can consider adding
dumbbells.
The key is to use lighter weights that allow you to
perform more reps.. The
dumbbells should be 60 to 75 percent lighter than those used when doing the shoulder press.
* LAND Bicep curls WATER Bicep curls This is another exercise
performed with floating
dumbbells.
They obviously derive their name from the hammer grip you have on the
dumbbell while
performing them, but this name also suitably hints at their ability to hammer your muscles like no other move.
As one - arm
dumbbell rows are
performed in a bent - over position, you have one leg and one hand on a bench, creating stability and balance which allows you to freely focus on achieving the best contraction possible.
Instead of always using a barbell,
perform some sets in a unilateral way with a
dumbbell.
To enhance definition, he
performed both straight - arm and bent - arm
dumbbell flies, which he called «laterals» and «bent - arm laterals», respectively.
According to his accounts, Ahrens had 57 inch chest and 21 inch arms, and could
perform a two
dumbbells press together with 162 in each hand for 4 reps. Ahrens is considered as a mystery man, the reclusive power house, and currently there are not many photos that show his impressive size.
This time you'll
perform one - arm preacher curls with a
dumbbell.
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.
If you're new to the weight room, begin by finding a set of
dumbbells light enough to successfully
perform a few sets of 12 - 15 reps of a given exercise.
These are
performed in a similar way as the standing barbell curls, but in this version, the
dumbbells should fall a little to the side instead of falling straight in front of your thighs.