Strength Exercises through Dumbbells.
Dumbbells can be used for multiple numbers of exercise programs including alternating, isolation and compound exercises designed to improve weight and strength. As you target each muscle group, consider doing 4 – 6 sets of 12 – 18 reps for each muscle group; this engages the
The body would need a greater degree of power and command on bodily functions to effectively lift dumbbells of the same weight. In other words it’s harder to cheat. You’ll be able to lift more with barbells than with dumbells in a given exercise.
The most basic idea when using a dumbbell is that a firm grasp results to higher weight lifting capabilities as well as a larger degree of control in using it.
So where to begin… largest muscle groups first.
Legs: SQUATS, LUNGES and DEADLIFTS can be done with dumbbells. The weight of dumbbells in the market is limited, meaning you would have to make best use of the equipment through proper practice: slow yet even actions partnered by a three second pause every contraction. You want to do 8 – 12 reps and 2 to 3 sets before moving up in weight.
Chest: INCLINE & DECLINE BENCH PRESS, DUMBBELL FLIES and STANDARD BENCH PRESS, and PUSHUPS coupled with ROWING; you do this by holding dumbbells while doing PUSHUPS, lower down and then push back up, then lift the dumbbell as you would in bent-over rowing.
Shoulders: DUMBBELL MILITARY PRESS and DELTOID RAISES (front, side and back), SHRUGS and UPRIGHT ROWS.
If you want to achieve a more stabilized body for shoulder exercises, then try inserting core workouts at the same time as training the shoulder muscles.
One of these is the V-SIT DUMBBELL PRESS, where you sit on the floor with your legs spread in a V-shape.
Straighten your arm, hauling the dumbbells over your head, pause before letting your arms slowly slide back down.
While pushing the dumbbell upward, you should also push down your buttocks, hamstring and calves towards the floor.
The second is the SINGLE-LEG LATERAL RAISE; to do this, stand on one leg and hold light dumbbells, and with your arms straight raise the dumbbells out to your sides until your arms are parallel to the floor. Hold it for 3 seconds, and then slowly lower your arms.
Back: BENT OVER ROWS, STRAIGHT-LEGGED DEADLIFT and ONE ARM BENT OVER ROWS
Your Arms: you want to hit your biceps and triceps with continued stress throughout the routine. For your Biceps SEATED ALTERNATING DUMBBELL CURLS, DUMBBELL PREACHER CURLS and CONCENTRATION CURLS are ideal exercises to use with dumbbells. For your Triceps, the best dumbbell exercise is the TRICEP KICKBACK, LYING FRENCH PRESS and OVERHEAD TRICEP EXTENSIONS.
To view examples and get instructions on the above exercises, we recommend the No Nonsense Muscle Building system by Vince Delmonte.
Like I said earlier, the secret in lifting heavier dumbbell weights is the grip, the stronger the better. So something that you should always do as part of your routine, is wrist curls with dumbbells… pronated and supinated grips to work your entire forearm.
Many people neglect these exercises, but they’re critical for achieving the most overall gains.
The main thought is this: control how heavy you lift through a firm grip, eventually be able to lift heavier equipment, leading to the tearing down of more muscles fibers that basically results to the development of more muscles mass.
Even though dumbells are great pieces of training equipment, there are cheaper, more portable, less space consuming, more functional and less floor damaging epuipment to be had.