The dumbbell is absolutely the most versatile piece of gym equipment you could ever own. They are so versatile you can train any body part Michel Vorm Tottenham Hotspur Jersey , they are suitable for everyone at any age and stage in life. They are also the best equipment, no matter what your fitness goals are. If you are looking to trim down, maintain or build mass, dumbbells are the right thing to accomplish your goal.
There are definite tried and true dumbbell exercises that most people use, the point of this is to give you some off the beaten path ideas that are not as common, or maybe you never have even considered these types of exercises for dumbbells.
The Dumbbell Thruster: This will work your glutes and shoulders at the same time. You will start by placing an exercise ball behind your legs. Next, stand straight holding 2 dumbbells at shoulder height with your palms facing each other keeping them even with your shoulders. You then need to squat down until your butt touches the ball and then thrust up raising your arms towards the ceiling, making sure you keep your palms facing the same direction. Last, you will squat down again lowering the dumbbells to the starting position and then repeat. This is one rep.
Hamstring Curl: Lying face down on a flat bench with your knees hanging over about 2 to 3 inches, you will have someone tuck a dumbbell vertically between your feet, you can also manage this yourself if you are limber and stable. Grasp the front two legs of the bench to help keep you stable and then without lifting your waist from the bench, you will keep your knees together tightly and raise your toes and the dumbbells towards the ceiling until your chins are perpendicular to the floor.
Ab Crunches: First, lie on your back with your knees bent, feet flat on the floor holding a dumbbell with both hands close to your chest just below your chin. Keeping your butt and lower back on the floor Luke McGee Tottenham Hotspur Jersey , slowly roll your upper back off of the floor, keeping your neck in a neutral position. Pause and hold for about 5 seconds and then return to the start position. This is one rep and you can complete as many reps as your back, abs and neck can handle.
Dumbbell Crossover: This is awesome and can completely isolate or bulk up your pecs. With one foot forward for stability purposes, grasp the dumbbells with your hands facing forward and spread your arms until they are at about a 45 degree angle and your hands are a few inches behind your hips. Then, lean forward slightly bringing the dumbbells up and together using a sweeping type arc motion, stopping right in front of your lower chest. Hold this position for a few seconds and return to the start and repeat.
Press and Fly Combo: This is another exercise that will also work your overall chest area and is also a double duty exercise by keeping the pecs under tension throughout the entire movement. Put yourself in the position to do a regular dumbbell chest press. Then, with your arms fully extended, instead of dropping them back down to your chest, slowly arc them out in a fly movement without changing the position of your hands until you get a nice stretch. Hold this position for a few seconds and return to start, and then repeat.
Backwards Tricep Pullover: First, lie sideways with your upper back on a flat bench as though you were going to do a dumbbell pullover for your chest, but grasp one dumbbell with both hands and bring your arms up behind your head. Instead of trying to keep your arms straight, stretch your arms back and maintain the upper arms in a bent fixed position and bend your elbows down towards the floor, lowering the dumbbell and stretching your triceps. Hold this for a few seconds and then return to start position.
No Impact Dumbbell Row: Stand with your knees somewhat bent and lean over just slightly making sure you keep your back straight. Hold the dumbbell so that they are in front of your thighs Kyle Walker Tottenham Hotspur Jersey , palms facing your legs. Your elbows need to be slightly bent as well. Bring the dumbbells out, back and up behind you in an arc, swinging your elbows back like you would when chopping wood, but maintain the control of the weight and remember, keep your back straight. Focus on trying to contract your back muscles, return to start.
Backwards Incline Hammer Curl: You will want to use light weights for this one because it really isolates the bicep. Sitting backwards on an inclined bench, maybe between 60 and 70 degrees. Now, you will take your arms and hang them straight down holding on to the dumbbells with your thumbs up and palms facing each other. Curl the weights up until they just barely touch your shoulders and squeeze this position and hold it.
Using a few of these here and there will add freshness to your routine, but you will be surprised how your muscles react to the newness and you more than likely will see visible gain soon.
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