Dumbbell Training

Dumbbell Training

DUMBBELL TRAINING

Dumbbell exercises should be included in all strength-training programs. Using Dumbbells you can develop the different elements of strength such as maximal strength, hypertrophy, explosive power and strength endurance.

When using dumbbells as opposed to machines you not only activate the prime mover muscle but also the smaller stabilizing muscle groups which control the range or direction of movement. Most machines will work the muscle along a strict plane or direction. Also with dumbbells it is easier to modify your direction or plain of movement to work around injuries or ones natural body movements.

Also dumbbell training is preferred or at least included in most Athletes training program as they can replicate sport-specific movements more accurately than with machines and so will develop a more balanced physique.

Following are some major muscle group exercises you can perform with dumbbells. Using these exercises you can design a program for your individual needs whether that be general fitness, increased muscle mass, strength endurance, improved athletic performance. You will need to alter the rep range, number of sets, dumbbells weight  and speed of reps and sets depending on what you want to achieve from your program. These are just a few of the many exercises you can perform with the humble Dumbbell.

Chest Dumbbell Exercises

Flat Chest Presses

 db1

  1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
  2. Lower dumbbells to chest in a controlled manner.
  3. Press dumbbells back to starting position and repeat.
  4. Avoid locking elbows.



Incline Chest Presses

db3

  1. Adjust bench to an incline of 30 to 45 degrees.
  2. 
Repeat as above.

Flat Chest Flies

 db2

  1. Lying flat on bench, hold dumbbells directly above chest.
  2. 
Bend elbows slightly and maintain throughout the exercise.
  3. Open arms to sides. Elbows should remain ‘locked’ in a slightly flexed position.
  4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Incline Chest Flies

 db3

  1. Adjust bench to an incline of 30 to 45 degrees.
  2. Repeat as above.

Shoulder Dumbbell Exercises

Seated Shoulder Presses

 db4

  1. Sit upright on bench with dumbbells over head. Make sure back is flat.
  2. Lower dumbbells slowly to shoulders.
  3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises

 db5

  1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
  2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
  3. When arms are parallel to floor, slowly lower back and repeat.

Reverse Flies

 db6

  1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
  2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
  3. When arms are parallel to floor, slowly lower dumbbells back.

Front Raises

db7

  1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
  2. Raise one dumbbell directly in front of you.
  3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.

Back Dumbbell Exercises

Dead Lifts

 db8

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Bend lower back and knees to lower the weights down your legs. Back must remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.
  3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.

CHANGE THE BARBELL FOR DUMBBELLS

Single Arm Row

 db9

  1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
  2. Hold one dumbbell with arm extended.
  3. Raise dumbbell up to your midsection keeping back still throughout movement.
  4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.

Lying Bent Over Rows

 db10

  1. Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang down.
  2. Pull dumbbells up towards chest.
  3. Slowly lower dumbbells back down and repeat.

Trapezius Dumbbell Exercises 

Upright Rows

 db11

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Keeping dumbbells close to body, raise them to chin.
  3. Hold for a count of 2 and slowly lower to start position and repeat.

Shrugs

db12

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Keeping arms straight ‘shrug’ shoulders as high as possible and hold for a count of 3.
  3. Relax and repeat.
  4. Do not roll shoulders backwards as you shrug up.

Biceps Dumbbell Exercises

Decline Seated Bicep Curls

db13

  1. Adjust bench to a 45 degree incline.
  2. Hold dumbbells at sides. Arms should be fully extended.
  3. Keep elbows close to body and curl weight up by bending elbows.
  4. Slowly lower dumbbells and repeat.

Hammer curls

 db14

  1. Stand upright with dumbells at sides.
  2. Turn palms inward so they face body.
  3. Curl dumbbells up slowly keeping your elbows close to sides.




Preacher Curls

 db15

  1. Set bench so back rest is approx 45 degrees.
  2. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.
  3. Keep back of upper arm against back rest and curl dumbbell up towards face.
  4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.

Concentration Curls

 db16

  1. Sit on edge of bench with feet flat on the floor.
  2. Holding dumbbell place elbow on inside of thigh, just above knee.
  3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
  4. Slowly lower the weight and repeat for desired number of reps before switching arms.

Triceps Dumbbell Exercises

Overhead Triceps Extensions

 db17

  1. Stand upright, feet shoulder width apart.
  2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
  3. Slowly let elbow fold so dumbbell is lowered behind head.
  4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

French Presses

 db18

  1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
  2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
  3. Extend both your arms back to start position and repeat.

Triceps Kickbacks

db19

  1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
  2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
  3. Extend elbow so entire arm is parallel to ground.
  4. Slowly return to start position and repeat for desired number of reps before changing arms.

Leg Dumbbell Exercises

Half Squats

 db20

  1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
  2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
  3. Keep back flat, lower back slightly arched inwards and head up.
  4. Return to upright position and repeat.

Dumbbell Lunges

db21

  1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
  2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
  3. Push off with front foot to return to starting position.
  4. Repeat for the desired number of reps and change legs.

Calf Dumbbell Exercises 

db22

Single Leg Calf Presses

  1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
  2. Stand on one foot on edge of bench frame.
  3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
  4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

Seated Calf Raises

  1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
  2. Rest dumbells on thighs while keeping hold of them.
  3. While staying seated raise heels by just using toes.
  4. Lower your heels to the ground and repeat.
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