Dumbbell Strength Training.
Dumbbells are all-around strength and weight training equipments which cover isolation, compound and alternating exercises. As you target each muscle group, consider doing 4 – 6 sets of 12 – 18 reps for each muscle group; this engages the
To lift dumbbells of equal weight, one would need higher amounts of control and power for both left and right side of the body. In other words it’s harder to cheat. The total weight that you lift in one exercise will be less with dumbells than with barbells.
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. Because you’re limited with the weight available for dumbbells, you want to make sure that you execute each exercise with perfect form (this is supremely crucial), slow & steady movement and 3-second pauses at the peak of the 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.
While exercising the shoulders, you can also strengthen the central part of the body to make it more stable while performing the shoulder exercises.
One of these is the V-SIT DUMBBELL PRESS, where you sit on the floor with your legs spread in a V-shape.
Then press the dumbbells straight up, pause, then slowly lower your arms.
While you’re pressing your arms up, squeeze your glutes and press your hamstrings and calves to 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.
Again, a better grasp on the dumbbell is instrumental in lifting heavier weights. 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.
Think about it, if you can control more weight with your grip, then you can lift more weight and lifting more weight means tearing down more muscle fibers thus more muscle growth.
