Dumbbell Exercises and Lifting Routines

Dumbbell Routines and Exercises

If you don't look really good and muscular naturally (and lets face it Who does?) it can be hard to motivate yourself to go to the gym. Why would you want to go when it just doesn't seem to do any good? On top of that, your schedule is often far too busy to keep going to the gym consistently. This guide gives you workouts that you can do quickly without all of the hassle of going to the gym all the time. All you really need to get a great body is a set of dumbbells and (ideally) a bench of some kind! You'd be amazed at how much you can do just by using dumbbells to get where you need to get with your body. You can look amazing in a tank top! You don't have to be ashamed of how you look Start looking amazing by doing simple, easy workouts! The simplest workouts are the best; they are easier on your body! Read more here...

Dumbbell Routines and Exercises Summary


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Contents: Ebook
Author: Mike Westerdal
Official Website: www.dumbbell-exercise.com
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My Dumbbell Routines and Exercises Review

Highly Recommended

I started using this ebook straight away after buying it. This is a guide like no other; it is friendly, direct and full of proven practical tips to develop your skills.

As a whole, this manual contains everything you need to know about this subject. I would recommend it as a guide for beginners as well as experts and everyone in between.

Last one month It should be done all year This is a time where I actually will implement bodybuilding type training as

GPP workouts should last 20 minutes maximum, no longer That being said, a GPP workout can simply be sled dragging for 10 - 15 minutes, or farmers walk carry with either a sand bag, heavy dumbbells, or buckets filled with sand. I am a BIG PROPONENT of training with these implements and they have a great overall conditioning effect on our wrestlers

Total Triceps Training

Single Dumbbell Triceps Extensions Emphasis -- The Medial Head Let's start with the pec deck. As we all know, the pec deck was designed to be a more effective version of the dumbbell fly, but bodybuilders soon began using it as a rear deltoid developer. By facing the machine and placing the triceps on the pads, you would then contract the scapula forcing the posterior deltoid to work in a way that no other movement or free weight exercise can.

Physical Preparation Muscle Assessment and Training

6) Communicate A man asked for a spot on incline dumbbell presses. He must have weighed 160 pounds at the most, and he was preparing a pair of 120 pound dumbbells In reality, he didn't want a spot. He wanted someone to lift the dumbbells for him. The spotter'ended up lifting more than half the weight right from the first rep. So, find out exactly what the lifter wants before the set begins.

Ten Steps To Killer Quads

When you think of a lunge, you probably think of stepping in, or back into the lunged position. Why not stay in the lunge and work one side at a time Stretch into position, making sure that the front knee doesn't extend too far over the shin. Now, remaining in that position, dip down until the rear knee just touches the floor. Continue with this mini knee bend movement and soon it will feel as if your legs are on fire Talk about a vicious pump Repeat with the opposite leg outstretched. This can be done with either a barbell across the shoulders or with a dumbbell in each hand. For an additional stretch, elevate the rear foot on a bench.

Physical Preparations Muscle Assessment and Training

For example, punching with dumbbells in the hand is very similar to the act of punching, yet the additional weight would certainly disrupt the correct motor patterns used in punching. Some martial artists claim they perform such drills to improve punching speed, but since anyone can punch much faster without the added weights, its clear that this is not the case. Other martial artists will say that the above drill will improve strength for punching, but since only very light weights can be used (necessary to avoid traumatic injury to the shoulders and elbows), this theory is also incorrect. So, punching with dumbbells does not improve speed or strength

How Often Should I Strength Train

As I mentioned before, learn to listen to your body. You should be shooting for two days of the week where you are not wrestling OR strength training If you have decided to take a month or two off away from the mat (which I do recommend ) then you can train a bit more often. Last note, GPP training is critical I like to see my wrestlers performing GPP activities in the form of farm boy type training. It is not unlikely for me to train wrestlers with out even having them touch a barbell or dumbbell, rather

Creating Your Own

So if you do not have heat in your garage you can forget that idea Trust me, I tried using those little space heaters and they do not work well enough to heat a room. It was mid December and my garage must have been low 30's Steam was rising off of my face and eventually I got sick You also want an area that has a high enough ceiling for you to do chin ups and pull ups & overhead dumbbell presses with out hitting your head or the dumbbells on the ceiling.

Regarding weak areas GPP training can often fix these weak muscles As mentioned before for young athletes the weak

When you are able to release an implement it turns into a power exercise. Why Let me explain once again as a review. If I want to make the bench press a power move, no matter how fast I press the weight up, I HAVE TO SLOW IT DOWN right before the lock out or the bar will fly out of my hands This is not smart or safe, obviously Your body MUST put on the brakes With a medicine ball, you do not need to put on the brakes because you are explosively throwing or tossing the ball out of your hands - there is no point in where you must slow down as opposed to barbells or dumbbells I hope that makes sense One more thing for the home you need to purchase are a few pairs of dumbbells, & a barbell if you can afford it. The DB's are more versatile, but eventually you want to find a sturdy barbell (I advise paying extra for a good barbell because you want this bar to last ). My first barbell was purchased from costco, it was a 300 lb set and served me plenty well. I...

Strength Training Exercises for the Deltoids and Rotator Cuff

From a seated position, begin with arms in front with elbows flexed. Raise the dumbbells upward using the anterior deltoid, then open the elbows into a standard seated press position, and lower. Next, close the elbows, and start again for the indicated number of sets and repetitions.

Exercises With Weights

To develop explosive arms with this method, you can do an exercise such as lying on your back on a narrow bench holding a weighted medicine ball in your hands with the ball almost touching your chest. Hold for 4 - 5 seconds and then throw the ball upwards with maximum force. A barbell or dumbbells may be used instead of the medicine ball, with the obvious exception that you won't throw the weights.

Stretching Methods for the Latissimus Dorsi


Repeat for indicated number of repetitions. If needed, extra resistance may be provided through weight plates attached to a belt, or by placing a dumbbell between the calves. Dumbbell Row. (These instructions pertain to training the right side). Rest the left knee and hand on the bench, as shown. Grasp a dumbbell with the right hand, palm facing in toward the body. Maintaining neutral spinal curvatures and keeping rhe torso parallel to the floor, pull the dumbbell upward in a straight line, keeping the elbow close to rhe torso throughout. At the top of the movement, the right hand should be adjacent ro the right AS1S (hip bone). Slowly lower back to the starting position, and repeat for the desired number of repetitions. As with all back exercises, the exercise should start with fully protracted scapulae, and finish with fully retracted scapulae.

Stretching methods for the pecs

Bench presses may be performed with a bar or with dumbbells. The bench may be flat (overall pectoral stress), inclined (more stress to the clavicular pectorals), or declined ( more stress to the lower pectorals). Lay on the bench, placing both feet on the floor (if this causes the curvature of your low back to increase, find a lower bench or place your feet on solid blocks to elevate them). Grasp the bar such that both hands are equidistant to the center, and make sure your thumbs are wrapped around the bar, rather than on the same side as your orher fingers. At the start, the bar should be directly over your nose if it isn't, slide yourself up or down on the bench until it is. Inhale and unrack the bar from the supports. As you lower the bar to your chest, keep your elbows directly under the bar, rather than in front of, or ahead of the bar. At the bottom of the movement, the bar lightly touches your chest at nipple level. Return the bar to the starting position (it...

Trrii1 Uiith Hettlebells


Indeed, the number one reason Olympic weightlifters should add kettlebells to their regimen, is the promise of spectacular gains in shoulder and hip flexibility. The drill of choice is the kettlebell overhead squat. The overhead squat is a staple exercise for a weightlifter, but not an easy one to master. It takes unusual shoulder and upper back range of motion to perform a rock bottom squat, while holding a barbell or a pair of dumbbells overhead even with a very light poundage. Athletes usually fail to bring the weight far enough behind their head and either lose it in front or fall on their butt.

How To Develop A Perfect Body

These curls use the dumbbells again and start out the same as the regular dumbbell curl, but once you get to the top, the returning motion is different. Stand in the normal position and raise the weight, one at a time, up to the sides. After the weight is all the way up, turn the arm sideways as if you were arm wrestling someone and let the weight cross in front of the chest and then return down.

Trunk Extensors Erector Spinae

Trunk Extensors

One of the most common 'abdominal exercises seen in commercial gyms and health clubs today is the dumbbell side bend. Most exercisers view this movement as an exercise for the obliques, but in reality, it is an exercise for the quadratus lum-borum the primary side flexor. For aesthetic purposes, this exercise has no significant effect on reducing the waistline, since the quadratus lumborum is such a deep-lying muscle, and also because there is no direct metabolic connection between muscle and nearby fat deposits.

Joint Problems and Injuries

The second structural factor leading to shoulder dysfunction is the enormous leverage that can be applied to the shallow G H joint by the arm. Remember that for a person of average arm length, a ten-pound dumbbell in the hand equates to over forty-five pounds of force at the shoulder joint when held out at arms' length, such as in a lateral raise. 3) Overtraining. Not in the traditional sense (i.e., performing deltoid exercises too frequently), but in the sense that whenever a bar or dumbbell is in hand, there is stress on the shoulder joint. From this perspective, even exercises for the back, biceps, or triceps can significantly aggravate existing chronic shoulder symptoms. Avoiding this type of overuse demands a purposeful, conscious approach to nearly every movement, both in

Strength Training Exercises for the Glutes

Open Chain Back Extension

This unique exercise allows an open-chain extension of the torso, essentially the reverse of the hip extension exercise. Assume a prone position on the machine, holding securely onto the handles. Clasp a dumbbell between your feet for added resistance. Using

Gzttij1g Yduj1ger Rj1d H E Rthier Uiith Hettlebells

Valentin Dikul

Many Russians throw their KBs around non-competitively, just for health. Vasiliy Kubanov, from a village in the Kirovograd area, underwent a very complex digestive tract surgery at twenty-nine years of age. He was in such rough shape that the Soviet government, not famous for being too nice to anyone, offered to put him on disability. Vasiliy refused, started exercising with dumbbells and finally kettlebells, and even earned his national ranking four years after his surgery So powerful was the girevoy sport's effect on Kubanov's life that he ended up getting the job of a physical education instructor at his collective farm. K-bells are a greater challenge than dumbbells and barbells, not even to mention the wussy machines. Try to balance that mean hunk of iron especially if you tackle the bottoms up drills Get a light dumbbell, say ten pounds for an average lady and two to three times as much for a gentleman, and do one arm snatches two to three times a week followed by ab work and...

No Rules Strength Training

You can choose the reps to be 1 per set on your main exercise or up to 5 per set. I prefer lower reps here b c I will go for an extended time period. Another idea might be to keep doing pull ups and chin ups until I have completed a total of 50 reps. Finish right then & there or maybe follow this up with farmer carry holding heavy dumbbells or pushing a heavy wheel barrow for 10 minutes w some short rest to regain grip strength and catch your breath.

How To Properly Strength Train For Wrestling

The next portion of our strength training involves free weights and bodyweight conditioning together. If you have no access to free weights, implements such as sand bags, wheel barrows, sledge hammers and buckets of sand will work very well No machines, no cables, just good old dumbbells and barbells, & a few toys from Home Depot or the local hardware store can turn you into a modern day gladiator Back in the 1800's and early 1900's there were no machines. Those men back in the day were called strong men. Not only did they look strong, they WERE STRONG They had functional strength and were able to use their muscles to lift enormous weights. They could lift hundreds of pounds over their head using one arm Functional strength will come from using unusual objects such as the Home Depot products I listed above in addition to the free weight & or body weight strength training.

Jumping with Weights Plyometric Exercises With Weights Method

Jump exercises with weights can also be done at this time (and some even earlier). For example, hold dumbbells in the hands and do squat jumps for 8 - 10 reps, 2 - 3 sets. You can also do split squats with our without dumbbells in the hands or barbell ob the shoulders. The key in these two exercises is to jump as quickly and as high as possible. If holding weights in the hands or on the shoulders is not comfortable you can hang weights on the waist or wear a weighted belt. You can do short, fast jumps with the take-off on one or both legs and variants of the triple and quintuple jumps from place. In the short jumps the exercises are executed with maximum take-off power.

The Principle of Specificity

Commonly, instructors and athletes make the mistake of thinking that if an exercise mimics the desired skill, it is specific and will produce results. A very common practice involves trying to improve punching speed by rapidly punching with light dumbbells as fast as possible. But this method is flawed, because the angle of resistance is incorrect, assuming that this exercise is done while standing erect. A better approach would to be to perform dumbbell bench presses, which correctly aligns the muscle fibers against the resistance used.

Why Create Your Own

But, picking up a weight from the ground and lifting it to your chest is very functional. Try lifting a sand bag up and placing it on a barrel or a table next to you. This move has you incorporate lifting from a low level and rotating - very similar to hitting takedowns and cutting the corner. The bench press does have its place in some training programs, but I will not use it very often. I prefer dumbbells for extra balance and they allow you to turn your wrists and take excessive pressure off the shoulders.

The Science of Martial Art Training

One & 1 4 bench press. (See bench press description above for general technique guidelines). Lower the bar (or dumbbells) to your chest, then raise it 1 4 of the way back up, then back to the chest, and then back up to arms length this constitutes one repetition. Complete for the indicated number of reps for each set. ALWAYS employ a competent spotter when performing any bench press variation. 45 30 15 dumbbell bench press. (See bench press description above for general technique guidelines).You'll need a partner to complete this exercise. Set the bench at a 45 incline. Perform 4 repetitions, and then have your partner drop the bench to a 30 incline. Perform 4 more reps, and re-set to a 15 incline, and then perform 4 more reps. Complete for the indicated number of sets.

No More Nonsense

For example, curling a dumbbell will help strengthen your bicep but it will provide little, if any, functional benefits. You will rarely be forced to curl your way out of trouble. The bicep curl is an exercise that will make you look nice but it will do little to condition your body for the grueling challenges you will face in life or sport. It is much easier to grab a pair of dumbbells and perform bicep curls or bent over rows than it is to pull your own bodyweight over a bar.

Repetition Tempo

Move the weights under control yet with speed at the same time. Lower the weights under control and NEVER let them drop. For those of you just starting with the weights, you need to move down slowly and under control. This allows you to keep proper posture during the exercise. An athlete who is more experienced with strength training can vary rep tempo more so than a beginner obviously. If you can not control the weight, it's too heavy. Dropping the weights on the downward portion of the rep eliminates half of the rep, which then makes half your set a waste of time. Take the dumbbell curl - press combo. When I curl the bells' up I use a little body swing to explode the weights up to my shoulders quickly. Then with no rest I press them quickly upward & give a slight push from the legs. I lower the weights under control down to my shoulders and once again slowly lower the weights down to my side. As you become more advanced, you can begin lowering the weights quickly, NOT SLOPPILY...

Plyometric Training

Plyometric Sit Ups

Swiss Ball Sit-Up Medicine Ball Throw. Sir on a hall in the same position used to perform crunches. With feer anchored under heavy dumbbells, a partner passes a light (four to six-pound) medicine ball to the athlete (the ball will be passed high so rhat the athlete must reach up overhead to catch the medicine ball). The athlete catches and allows himself to lower eccentrically until he can touch the medicine ball to the floor behind his head. He then performs the concentric phase of the sit-up, passing the ball back to his partner.


45-Degree Incline Dumbbell CurL Do not allow the elbows to shift forward during the concentric portion of the lift Allow the arm to completely straighten on the bottom. Squeeze hard at the top. Swiss Ball Preacher Curl. Position the upper arms over the ball as when using a preacher bench. Use either a straight handle, pair of dumbbells, or a handle attached to a low cable, and perform the curls for the desired number of sets and repetitions. Zottman Curl. Performed with dumbbells, the Zottman curl is a hybrid between the standard curl, the reverse curl, and the hammer curl. Performed seated or standing, curl the dumbbells up with a palms-up grip, then, at the top of the concentric phase, turn the palms down and lower back to the starting position. The caution for grapplers applies again.


Barbells and dumbbells are standard tools for modern martial artists who lift weights. Earlier warriors did weight training with heavy wooden clubs, rocks on sticks, and even weighted shoes. The idea that weight training is new to the martial arts is far from true Weight gear varies greatly in cost. Improvised equipment may be free or nearly so a full gym, with machines and or rubber-coated weights machined to Olympic tolerances, can cost tens of thousands of dollars.

If You Uiish

Self Defense Drop Loose Weight

For arm and chest training, the girya is superior to the dumbbell or barbell. Ditto for the pecs. Bodybuilders love chest training dumbbell presses and flies are on the top of the list of their favorite exercises. Muscle magazines reasonably advise that you 'squeeze' your pecs as you complete each rep because the resistance falls off near the top.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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