After that, you can add variety by alternating the last two
exercises with dumbbell presses and close - grip shoulder presses.
This exercise is
done with a dumbbell on an abdominal exercise board kept at slightly raised position at one end.
Start standing in front of a box or
bench with dumbbells in hands at sides and left foot resting flat on top of the bench.
Start in a
squat with a dumbbell in right hand, arm hanging in front of body, back flat, and core tight (A).
How to: Pick up a pair of relatively heavy dumbbells and stand straight
with the dumbbells at arm length and the palms of the hands facing your thighs.
First of all, make sure to replace most of your machine - based overhead presses with free - weight overhead presses
performed with dumbbells or a barbell.
You can use your treadmill time as the cardio portion of a circuit workout, alternating with getting an upper body
workout with dumbbells.
If you don't have cables or fixed motion machines, you can do the exercise
with dumbbells while sitting on an inclined bench.
Secure your legs at the end of the decline bench and lie down
with a dumbbell on each hand on top of your thighs.
Slowly raise your right
arm with the dumbbell until it is level with your shoulder, and then lower it back to your side.
Just like dumbbell bench pressing, you won't push nearly as much total
weight with dumbbell military press compared to using a barbell.
Compare that to performing
rows with dumbbells and having to drop the weights, walk to the rack, and grab another pair in order to finish.
Stand upright
with a dumbbell held in your right hand at your side and your feet about hip - width apart.
With dumbbells there are so many different brand names to choose from that it can be quite overwhelming trying to decide what is the best option for you.
The abdominal exercises used are the cross crawl, stability ball rollout, and side
plank with dumbbell lateral raise.
The preacher curl section is an excellent addition to develop your biceps
muscles with dumbbell or barbell exercises.
Start
with dumbbells even with your ears and press overhead without letting the dumbbells touch.
The core training progression works
best with dumbbell exercises for the arms and cable exercises for the arms.
The stand that
comes with the dumbbells is ergonomic in its design and therefore, it is better for your back when you lift heavy weights.