Dumbell exercises

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Incline Dumbbell Press

Category: Supplemental

Muscles Targeted: Chest, shoulders and triceps


This can be used as an accessory exercise or as a max effort exercise using the repetition method. You can use a neutral (palms facing each other) grip or a pronated (palms facing away from you) grip. If you do use the latter, make sure to tuck your elbows to take unneeded stress off of your shoulders and chest. You can use a wide variety of incline settings, so don't get stuck on just one. See the articles section on how to use this exercise as a max effort movement

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Dumbell military press

This is an excellent exercise to build your shoulders. With a shoulder width stance, hold the dumbbells and press them from your shoulders to overhead. This can also be done seated and with a barbell. Wear a belt if you have a weak lower back or have a tendency to over arch when pressing overhead.

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1 arm dumbell snatches

Category: Supplemental and Accessory

Muscles Targeted: Everything, but especially legs, hips and upper back.

Exercise Description: The one arm dummbbell snatch (and the one arm barbell snatch) is something that I used to do in college but stopped doing soon after. It was reintroduced to me by Matt Bash and he reminded me of how fun these were to do and what a great yoke builder they were. Before doing these, please have some sort of athletic ability. This will ensure that you have the rhythm and body awarness to complete the lift. Begin with the dumbbell on the ground, your hand grasping the dumbbell, your head up, your chest up and your lower back arched. From this position, begin pulling the dumbbell with your lower body, not your arms. Once the dumbbell clears your knee level, explosively jump up and allow the dumbbell to snap up over your head. Do not press the dummbbell over head. This should be one movement and should be smooth and clean. There should be no stopping of the weight on your chest.

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One Arm Seated Clean & Press

Muscles Targeted:
Hip Extensors, Delts, torso stabilizers

Setup & Execution:
This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.

Benefits:
Warm-up, torso / shoulder stabilization, explosive hip extension

Note:

Extension of the Movement could look like this:
1. 2 DB Seated Clean & Press
2. 2 DB Seated Clean & Press => 2 DB Overhead Squats => Repeat
3. 1 DB Seated Clean & Press
4. 1 DB Seated Clean & Press => 1 DB Overhead Squats => Repeat
5. Barbell Hang Clean
6. Barbell Squat Clean

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Re: Dumbell exercises

Rear raises

This is a great exercise to develop the posterior deltoid. You can use weight plates or dumbbells when performing this exercise. Pushing your butt back, bend at the waist, slightly bend your knees and keep your back straight or slightly arched. Your back should be parallel or close to parallel to the ground when performing this exercise. If you have trouble keeping yourself in this position, rest your forehead on a bench or lie down on a high bench. With your elbows slightly bent, raise your arms out to the side. This should be done for high reps (12-20).

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Reverse Hypers Without a Reverse Hyper

Muscles Targeted:
Posterior Chain

Setup & Execution:
Setup backwards on an EZ curl bench and grab the seat. A partner will place a dumbbell between the lifter’s feet. The lifter will flex and extend to a parallel position.

Benefits:
Lower lumbar stability and gluteal and hamstring activation.

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Rolling Extensions on Ground

Category: Accessory

Muscles Targeted: Triceps

This is an old favorite. The rolling extension is somewhat of a cross between an extension and a press; for lack of a good description, it's a sloppy extension with a little bit of press thrown in.

To do this, lie on the floor and hold the dumbbells at arms length. Bring the DB's to the side of your head, resting them on the floor. From here, let your elbows dip slightly and extend the arm.

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Seated cleans

Seated Dumbbell Cleans: This exercise is designed to isolate the posterior deltoids and upper back. To begin grab a pair of dumbbells and sit on the edge of a bench. Start the movement by pulling your shoulder blades up and back. At this point, bring the dumbbells up while keeping your elbows at a right angle. Keep the reps between 10-20.

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Seated Rear Delt Dumbbell Raise

Category: Supplemental

Muscles Targeted: Rear Delts and Upper Back

This one is ole school so I am sure you have all done this a million times. This is great for working the rear delts and upper back.

Grab a pair of dumbbells and sit on the edge of a bench. Bend forward and the torso and place the dumbbells together under your knees. Now if you are a huge jacked up guy you may be better off standing and bending over. This was your head wont turn beat red from all the pressure of not being able to breath with your knees smashing into your stomach.

Stay bent over and raise the dumbbells out and to the side. Remember you are working the upper back and delts so play around with the angle of pull and elbow position. Find way feels best and stick with it.

When the guy walks over to you with the HUGE personal training logo on his back (looking like he is 12 and never touched a weight) to tell you your form sucks. Just look, smile and knock off another rep. Your delts will tell the story.

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Seated Side Raise

Category: Accessory

Muscles Targeted: Shoulders

While seated on a bench grab a pair of dumbells and bring them out to your sides at about shoulder level, lower and repeat.

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Triceps ext.

This is a great movement to develop triceps strength. Begin the movement with your palms facing each other and bending at your elbows. Bring the db's to the side of your head, touching the bells to your shoulders. At this point, roll the db's back so that the handles are parallel to the ground. When you extend the weight back up, try to minimize the tendency to drop your elbows. Reps generally fall between 8-15.

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Re: Dumbell exercises

Two Arm Seated Clean & Press

Muscles Targeted:
Hip Extensors, Delts, torso stabilizers

Setup & Execution:
This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.

Benefits:
Warm-up, torso / shoulder stabilization, explosive hip extension

Note:

Extension of the Movement could look like this:
1. 2 DB Seated Clean & Press
2. 2 DB Seated Clean & Press => 2 DB Overhead Squats => Repeat
3. 1 DB Seated Clean & Press
4. 1 DB Seated Clean & Press => 1 DB Overhead Squats => Repeat
5. Barbell Hang Clean
6. Barbell Squat Clean