Dumbell exercises

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1 Arm DB Shrug

Muscles Targeted:
Traps

Setup & Execution:
Exercise should be done with minimal deviation from neutral. Straight lines for the shoulders, neck and spine. Pick a visual reference in a mirror and stick to it.

Benefits:
Cervical stability and trap development.

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Alternate Chain Curls

I didn't know where to put this gem. But since it is similar to a dumbbell movement...well, you get it.

Attach some chains to a single D handle or something similar. Grab the handle and start curling.

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Alternate DB Curl

Category: Accessory

Muscles Targeted: Pipes

Grap a pair of dumbells and curl one arm at a time while rotating the dumbell from a neutral position (palms facing in) to a suppinated position (palms facing up)

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Alternate Hammer Curl

Target muscle: brachialis

Same movement as the alternating db curls without the rotation.

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Dumbell bent over rows

This is a great exercise to build your lats and upper back. Using a bench to stabilize yourself, grasp the dumbbell and pull it towards your lower pec. Make sure your lower back is arched, not bowed, and you control the weight when lowering.

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Braced Squats – Version 1

Muscles Targeted:
RA, IO/EO, TA, QL, Spinal Erectors

Setup & Execution:
Maintain upright, neutral torso posture throughout the execution of squat. Hold the dumbell straight out in front of you.

Benefits:
Promoting torso stability, great activation and warm-up means

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Braced Squats – Version 2

Muscles Targeted:
RA, IO/EO, TA, QL, Spinal Erectors

Setup & Execution:
Maintain upright, neutral torso posture throughout the execution of squat. Hold dumbell/dumbells out to the sides.

Benefits:
Promoting torso stability, great activation and warm-up means

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DB Bridging Bench Press

Muscles Targeted:
Gluteals, erectors (spinae, longissimus, iIliocostalis), pectorals

Setup & Execution:
Setup on edge of bench, with DB’s on quads. “Roll out” and get into a bridging position. Try to maintain straight line from knees to shoulders.

Benefits:
Coordination, lumbar spine stability / muscular endurance

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DB Bridging Bench Press

Muscles Targeted:
Gluteals, erectors (spinae, longissimus, iIliocostalis), pectorals

Setup & Execution:
Setup on edge of bench, with DB’s on quads. “Roll out” and get into a bridging position. Try to maintain straight line from knees to shoulders.

Benefits:
Coordination, lumbar spine stability / muscular endurance, increased shoulder and torso stabilization demand

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Dumbbell Standing Calf Raise

Category: Supplemental

Muscles Targeted: Calves

This is a great movement for increasing the vertical jump and many other things.

To do this stand on a box that will allow for your heal to pass through a full range of motion without hitting the floor. Grab a dumbbell and raise you heal as high as you can keeping a slight bend in the knee.

Many will tell you this muscle responds best to high volume high repetition training. While this is true for many I have found the opposite to be true. I like to prescribe heavier weight for reps in the 4-6 range for maximum development.

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Chest support shoulder raises

This is a great exercise to isolate your upper back and shoulders. Using an incline bench, lie face down while holding dumbbells in each hand. With a slight bend in your elbows perform a side or rear raise.

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Cross Body Hammer Curls

Category: Supplemental

Muscles Targeted: Biceps and Forearms

This variation of the hammer curl has you bringing the dumbell across and in front of the body as opposed to straight up with the standard hammer curl.

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DB Bench Press, Palms Facing

Category: Supplemental, Accessory

Muscles Targeted: Chest, Shoulders

This variation of the dumbbell bench press is probably the easiest on your shoulders. With a palm facing grip, you are forced to tuck your elbows into your body. Most people will find this a little odd at first, as this is not a common movement pattern. Because of this, start lighter than you normally would to get used to the movement.

This exercise is best used as a 2nd or 3rd exercise in your training. Reps generally fall within the 6-15 rep range, although higher reps can be used. This is a great movement for raw bench pressers.

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DB Board Push Up

Lie down as if you were doing a regular pushup but you grip a pair of dumbells for a bigger stretch at the bottom.

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Dumbell curl

You all know this one. Make sure you don't turn this exercise into a modified olympic movement by using your low back and legs to perform reps. Keep your elbows close to the sides of you body and maintain good posture (head straight ahead, back arched, shoulders back) when doing a DB curl.