Developing Strength Through Dumbbells.
Written by ama on November 2, 2009Dumbbells are very useful equipments for both weight and strength training workouts because they can be used for 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
Larger degrees of force and control for both sides (left and right) are generally required to use dumbbells of the same weight. In other words it’s harder to cheat. It's easier to lift more with barbells than dumbbells.
One of the keys to working out with dumbbells is your grip, the stronger your grip the more weight you can lift and control.
So where to begin… largest muscle groups first.
Legs: SQUATS, LUNGES and DEADLIFTS can be done with dumbbells. Dumbbell exercises require proper procedures for usage, amounting to slow and steady actions and a few seconds of pause when the muscle contracts. 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.
Lift the dumbbells straight up, follow with a pause and gradually lower your arms.
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.
As mentioned above, a strong grip is necessary to lift heavier dumbbells. 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.
