Development of Muscles through Dumbbell Exercises.
One of the most adaptable equipments for weight and muscle training are dumbbells which can be used for isolation, alternating and compound workout routines. As you target each muscle group, consider doing 4 – 6 sets of 12 – 18 reps for each muscle group; this engages the
To efficiently raise dumbbells of the same weight, one must have larger degree of manipulation and force for the left and right facilities. In other words it’s harder to cheat. Generally you will find that you will lift less total weight with dumbbells, on a given exercise, than with a barbell.
The secret to effectively use a dumbbell is in the grip, basically, a strong grip equals greater weight lifts and control.
So where to begin… largest muscle groups first.
Legs: SQUATS, LUNGES and DEADLIFTS can be done with dumbbells. Because you’re limited with the weight available for dumbbells, you want to make sure that you execute each exercise with perfect form (this is supremely crucial), slow & steady movement and 3-second pauses at the peak of the contraction. You want to do 8 – 12 reps and 2 to 3 sets before moving up in weight.
Chest: INCLINE & DECLINE BENCH PRESS, DUMBBELL FLIES and STANDARD BENCH PRESS, and PUSHUPS coupled with ROWING; you do this by holding dumbbells while doing PUSHUPS, lower down and then push back up, then lift the dumbbell as you would in bent-over rowing.
Shoulders: DUMBBELL MILITARY PRESS and DELTOID RAISES (front, side and back), SHRUGS and UPRIGHT ROWS.
While exercising the shoulders, you can also strengthen the central part of the body to make it more stable while performing the shoulder exercises.
One of these is the V-SIT DUMBBELL PRESS, where you sit on the floor with your legs spread in a V-shape.
Straighten your arms as far as you can upward, let the dumbbells stay up for a few seconds before ultimately lowering them in an unhurried pace.
Your glutes, legs and calves should be simultaneously pressed to the floor while lifting the dumbbells up.
The second is the SINGLE-LEG LATERAL RAISE; to do this, stand on one leg and hold light dumbbells, and with your arms straight raise the dumbbells out to your sides until your arms are parallel to the floor. Hold it for 3 seconds, and then slowly lower your arms.
Back: BENT OVER ROWS, STRAIGHT-LEGGED DEADLIFT and ONE ARM BENT OVER ROWS
Your Arms: you want to hit your biceps and triceps with continued stress throughout the routine. For your Biceps SEATED ALTERNATING DUMBBELL CURLS, DUMBBELL PREACHER CURLS and CONCENTRATION CURLS are ideal exercises to use with dumbbells. For your Triceps, the best dumbbell exercise is the TRICEP KICKBACK, LYING FRENCH PRESS and OVERHEAD TRICEP EXTENSIONS.
To view examples and get instructions on the above exercises, we recommend the No Nonsense Muscle Building system by Vince Delmonte.
Again, a better grasp on the dumbbell is instrumental in lifting heavier weights. So something that you should always do as part of your routine, is wrist curls with dumbbells… pronated and supinated grips to work your entire forearm.
Many people neglect these exercises, but they’re critical for achieving the most overall gains.
Consider this: tearing down more muscle fibers to develop more muscles requires substantial control to lift heavier weights, and lifting heavier weights can be best done through a firm and controlled grasp.
