Dumbell exercises

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Re: Dumbell exercises

DB Hip Flexor Warmup

Muscles Targeted:
iliopsoas, rectus femoris, pectineus, sartorius, gracilis, tensor fasciae latae

Setup & Execution:
Exercise should be done by grabbing a db and resting it on the quad as far away from the hip joint as possible. The athlete / lifter will then engaging repetitive hip flexion providing as minimal assistance as possible from the hand balancing the db while maintaining an upright torso posture.

Benefits:
Utilized with your dynamic warmup – it is a great progression from bodyweight movements to loaded movement prior to execution and initiation of training session.

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Torso DB Rotations on a Swiss Ball

Muscles Targeted:
RA, IO/EO, TA, QL and posterior chain

Setup & Execution:
Hips up and posterior chain engaged throughout the movement. The lifter should watch their hands the whole time.

Benefits:
Torso stability and deceleration abilities

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Re: Dumbell exercises

Dumbell bench press

The dumbbell bench press can be used as a max effort exercise using the repetition method or used as an accessory lift. The movement is the same as a standard bench press with the exception of having the option of different hand positioning. Most of the time, a neutral or palms facing each other grip is recommended. This will take some of the stress off of the shoulders. Vary the hand positioning based on your goals.

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Re: Dumbell exercises

Dumbell bench row

Category:
RE, SE

Muscles Targeted:
Lats/Mid Trap/Upper Back

Why you want to do this exercise:
Increase cross-section
Increase strength

Sets/Reps:
+6 reps/set

Exercise Description:
Elevate a weight bench on blocks or boards to allow a full stretch at the bottom and row upwards.
Flex elbows and retract scapula until upper arm is approximately level with torso

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Incline bench dumbell ext.

This is a variation of dumbbell extensions. Many have reported that this exercise helps reduce stress on the elbows and makes extensions tolerable to perform. Again, make sure to keep your palms facing each other and to minimize dropping your elbows during the movement. Reps fall between 8-15.

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Re: Dumbell exercises

Dumbbell Floor Press

Category: Supplemental

Muscles Targeted: Chest, shoulders and triceps

This one is a winner for many reasons:

It is a great lockout builder for the bench press.

It is great for those who have shoulder problems because of the limited range of motion and full shoulder stability (the floor is wider than a bench).

It is great for developing starting strength because of the pause and release at the bottom. You go from a static to dynamic contraction.

It is a great chest builder because most the work is done in the pec building zone of the dumbbell press.

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Re: Dumbell exercises

Shrugs

This is great way to develop your traps. This is one of Paul Childress' favorite lifts and one that has helped him lockout big weights when deadlifting. Make sure you do not roll your shoulders and that you maintain good posture when performing the shrug. Dumbbells or a barbell can be used.

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Re: Dumbell exercises

Flat bench dumbell triceps ext.

Dumbbell Tricep Extensions: This exercise is designed to isolate the lower heads of the inner and outer triceps. Begin by laying on a flat bench on your back. Grabbing two dumbbells, press them to an extended arm position with palms facing each other. Keeping the upper arm stationary lower the dumbbell until one end of the dumbbell hits your shoulders, at this point roll your upper arm back to stretch the triceps, then press and extend the arm back to the starting position.

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Dumbell upright row

Shoulders, traps, upper back

Do not exceed 90 degrees of shoulder abduction

Submaximal or repeated effort method

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Elbows out extensions

This movement is great for bringing up the lower part of the tricep. The best benchers all seem to be very thick around the lower upper arm region. This is where this movement comes into play. To do this you begin with a set of dumbbells sitting on your chest with one end facing up. The butt or back ends of the dumbbells should be touching each other. When you begin the lift you are doing a cross between an extension and press. Make sure to keep the butts of the bells together throughout the entire lift.

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Front raise

This exercise is designed to strengthen your anterior (front) deltoids. You can perform this with your thumbs facing each other or facing up. Either way, make sure you don't swing the weight and maintain good posture.

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Full swings

Full Swings

Muscles Targeted:
Posterior Chain; hips, glutes, hamstrings, erectors, lats

Setup & Execution:
Movement begins with loading hips with a pullthrough and exploding into hip extension providing momentum to move DB into overhead locked position

Benefits:
Explosive hip extension, good for warmup or building hip rep muscular endurance

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Half off press

Lifter positions him/herself half on/half off the bench.

Great lift for correcting any structural imbalance between limbs, also requires greater trunk stabilization.

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Hex DB Claw Curls

This is a great way to incorporate grip work into your bicep curls.
It works best with hex dumbbells. Place two hex dumbbells together and grab the handles as shown. Be sure to constantly squeeze with all your fingers and thumb. Proceed to do regular bicep curls (or any exercise of choice).

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Incline DB Curls

Category: Accessory

Muscles Targeted: Guns

If I'm not mistaken the incline DB curl was one of the staples in Arnold's arm training. And if it's good enough for the Oak, then it's good enough for me.

Lay down on an incline bench and curl. There are probably some intricacies to this exercise, but it's a curl so I'm not going to get into it.