smartjock256's Journal

Dumbell work
Jul 26 2007 09:58

Just a list of some dumbell idea that I think are good

• Dumbell Bench
  • Lie on bench, with weight to your chest. Press up, and control the weight on the way down. (Incline bench is also good)
• One-Arm Dumbell Bench
  • Same as Dumbell Bench, but using just one arm at a time, do one set with your right arm, then switch to your left, etc.  (Incline bench is also good)
• Dumbell Flys
  • Grab the wieghts and lie on the bench with the weights to your chest (same as bench position)
  • Stick your arms straight out to your sides, with palms up
  • Keeping your arms straight, bring your palms together in front of your chest.
  • Go back to your starting position, and repeat
• Military Press
  • Can be done seated or standing
  • Bring the weight up to your chest
  • Press weight up, so weight is directly overhead
  • Return to starting position, repeat
• Dumbell Row
  • Place your left knee and left hand on the bench so that your torso is parallel to the bench and your left thigh and arm are perpendicular to it (the left side of your body is positioned like you are crawling on the bench)
  • Your right foot should be positioned on the ground under you.
  • Grab the weight with your right hand, and pull to your chest
  • Return to starting position and repeat. Switch sides after completing a set
• Skull Crushers
  •  Lie flat on your back with your arms extended in front of your chest and palms inward (same as final position of Flys)
  • Keeping your elbows pointing up, bring the weight down to your head (hence the name, though you don't actually have to touch your head with the weight)
  • Using your triceps, push your arms into a fully extended position
  • Your upper arms should be vertical the entire lift and not move much
• Curls
• Lat Raises
  • Standing, hold the weights at your side
  • Bring your arms up, so they end up pointing straight out to your sides
• Front Raises
  • Same as lat raises, only bring the weight in front of you instead of to your side.
• Lunges
• Squat/Deadlift
  • Pretty much the same when using dumbells
  • With weight to your sides, bend your knees and hips into a squat position
  • Make sure your back stays flat throughout the lift
  • Hold the weight overhead for an additional chalenge
• RDL
  • Set the weight in front of you
  • Grab the weight by bending your hips, and keeping only a slight bend in the knees
  • Stand straight up, and repeat
  • Try to not arch your back, keep it flat. Try looking up or squeeze your shoulders together during this lift.
  • You should feel it in your hamstrings and glutes more than your back
• Rotations
• • Sit down and hold the weight in both hands
  • Lift your legs off the ground, so that only your butt is touching the ground
  • Twist your body so that the weight touches the ground behind your hip
  • As soon as it touches, twist and touch the weight to the other side
  • Repeat for desired number of reps
  • This is a quick exercise
• 1 legged squat
• Hold the dumbells in each hand
• Place one leg on a bench or stool behind you at about knee height
• Your front leg should be about 2 ft in front of the bench
• Squat down by bending your front leg
• Repeat for desired reps
• Switch legs and repeat