Welcome back to part two of our three part series on dumbbells. Although they are often overlooked, dumbbells provide a number of distinct advantages to other machines and equipment you will find in the gym. Also, they are a versatile addition to your home gym or an inexpensive and practical start to a new home gym, if you dont already one. Read on for a few more excercises that will have you getting the most out of your dumbbell workouts.
Shoulders
a) Upright Rows
Position - standing in an upright position, hold a pair of dumbbells shoulder width apart and keep a slight bend to your knees with your feet flat on the floor. Relax, keep your head still, look straight ahead and let your arms hang on the side while holding the weights.
Execution - keeping the dumbbells close to your body, inhale and raise the weight slightly below your chin level. Your elbows should also raise in conjunction with dumbbell and should flair out to be parallel to the floor. Hold the position for a count of 1 and squeeze. Exhale as you lower the weight slowly maintaining good form and repeat. Wrist straps may be used to increase grip strength on dumbbells so you can squeeze out those extra reps.
b) Side Dumbbell Raises
Position -the starting position for this exercise is the same as the upright row, stand in an upright position while holding a relatively light pair of dumbbells in each hand. Relax, keep your head still, look straight ahead and let your arms hang on the side while holding the weights.
Execution -keeping your arms straight raise the dumbbells out to the sides up until they are just above shoulder level, while keeping your palms facing down during the lifting motion. Hold he position for a count of one and squeeze before you slowly start lowering the weights back down. Keeping your palms facing downward forces your shoulders to do the work rather than your biceps.
Biceps
a) Incline Dumbbell Curls
Position -adjust the bench to an angle between 45 and 70 degrees. While holding a pair of dumbbells sit down on the bench and keep your back pressed to the bench, your shoulders squared, feet flat on the floor and chest elevated. Your arms should be hanging straight down on the side with your palms facing forward.
Execution -inhale and start curling the dumbbells (either alternately or together) towards your shoulders. At the top of each curl squeeze and hold for a count of one. Exhale and slowly as you lower the weights down to the starting position and repeat. By letting your arm straighten out at the bottom of the movement you are actually making your biceps work harder which mean better and faster results for you in the future.
b) Standing Dumbbell Curl
Position - standing in an upright position with your feet shoulder width apart, hold a pair of dumbbells and keep a slight bend in your knees with your feet flat on the floor. Relax, keep your head still, look straight ahead and let your arms hang on the side while holding the weights.
Execution -the execution of this exercise is exactly the same as that of the incline dumbbell curls in which you inhale and start curling the dumbbells (either alternately or together) towards your shoulder. At the top of each curl squeeze and hold for a count of one. Exhale and slowly lower the weights down to the starting position, repeat. By letting your arms straighten out at the bottom of the movement you are actually making your biceps work harder which mean better and faster results for you in the future.
Triceps
a) Tricep Dumbbell Kickbacks
Position -the starting position of this exercise is much like that of the one arm dumbbell row (back exercise). On a flat bench, place your right foot firmly on the floor and hold a dumbbell in your right hand while position your upper arm parallel to the floor. Place you left knee on the bench then lean forward so you're supporting your upper body weight with your left arm on the bench. Lock your left arm at the elbow so that you will have better stability and look straight ahead during the exercise as this will help keep your back straight and parallel to the floor.
Execution -take a deep breath and then exhale as you extend your arm outwards until it is straight. Hold for a count of one and squeeze at the midpoint of the exercise. Inhale as you slowly return to the starting position and then repeat. For greater range of motion, the upper arm can be positioned with your elbow slightly higher than shoulder.
b) Dumbbell Extensions
Position -for this exercise it is wise to start off with light weights so that you can get a feel for it. It is a great exercise that can add definition to your triceps. Start by standing with your feet about shoulder width apart and knees slightly bent. Grasp one end of the dumbbell with both hands, keep both of your palms face up and hold the weight over your head carefully.
Execution -start by slowly bending your arms to lower the weight behind your head until you feel a stretch in your triceps. Try to keep your elbows close and pointed upwards to keep the focus of the exercise on the triceps and not the shoulders. When lifting the weight back to the starting position, lift slowly so that you won't hit your head. Keep lifting until your arms are straight and the weight is again above your head, then repeat.
Continue building your dumbbell repetoire with these exercises and come back next week for more exercises that use dumbbells to target the various muscle groups in your legs. Remember, when doing these exercises always pay attention to hydration, good form and breathing techniques as these three items will maximize the overall quality and results of any good workout regimen.
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