If you didn't know, drilling with dumbbells is probably one of the safest and most efficient methods to increase muscle and strength. I'm sure you have seen countless meatheads who spend close to an hour on barbell bench press, and will simply not "waste their time" with stupid dumbbells...
Well these are the same blokes who damage their rotator cuff and lose the facility to train for months at a time. Barbell bench press is Dangerous . There's reason why baseball pitchers are not allowed to perform this exercise, and that is due to the perils it presents for the rotator cuff. Luckily , dumbbells are a great solution.
There are a limited number of exercises you can perform with barbells, but dumbbells offer a good range of options. Just to be completely sure, barbell exercises such as deadlifts, cleans, army press, and rows are excellent muscle builders. But we are here to talk about how to train with dumbbells.
Chest
There aren't many options for training the chest right off the bat, but dumbbells allow you to perform some wonderful variations. The most blatant exercises include flat dumbbell bench press, incline press, and decline press. Flat bench will target the middle piece of the chest, incline targets the upper, and decline focuses on the lower. That's actually all you can do for the chest right? Nope!
You may perform flat, incline, and decline dumbbell flies. This exercise allows for a huge stretch of the chest muscles, which can give you a brilliant contraction.
In addition to these exercises, you can also perform dumbbell pullovers. Pullovers don't immediately target the chest, but instead target the serratus muscles to the side and below the pecs. These muscles help your abdominal muscles stand out even more.
Back
Coaching the back with dumbbells is highly-effective as it lets you get a massive amount of range of motion. Some of the best exercises include single-arm dumbbell rows with your knee on a bench, or standing. Keep your back straight and make sure you pull with your lats and THEN your arms.
With lighter dumbbells, you may also perform rear delt raises. You can perform rear delt raises standing or sitting.
Legs
There's a huge spread of leg exercises you need to use with dumbbells. If you're looking to hit the hamstrings, you can use stiff-leg deadlifts. And to extend the difficulty, you can attempt single-leg deadlifts.
To aim towards the glutes, you can use traditional lunges, reverse lunges, and even side lunges.
And finally, to aim towards all leg muscles, you need to use Romanian squats. Simply hold a dumbbell with both hands and stand with your legs a bit farther than shoulder width. Lower the weight between your legs and squat down.
Well these are the same blokes who damage their rotator cuff and lose the facility to train for months at a time. Barbell bench press is Dangerous . There's reason why baseball pitchers are not allowed to perform this exercise, and that is due to the perils it presents for the rotator cuff. Luckily , dumbbells are a great solution.
There are a limited number of exercises you can perform with barbells, but dumbbells offer a good range of options. Just to be completely sure, barbell exercises such as deadlifts, cleans, army press, and rows are excellent muscle builders. But we are here to talk about how to train with dumbbells.
Chest
There aren't many options for training the chest right off the bat, but dumbbells allow you to perform some wonderful variations. The most blatant exercises include flat dumbbell bench press, incline press, and decline press. Flat bench will target the middle piece of the chest, incline targets the upper, and decline focuses on the lower. That's actually all you can do for the chest right? Nope!
You may perform flat, incline, and decline dumbbell flies. This exercise allows for a huge stretch of the chest muscles, which can give you a brilliant contraction.
In addition to these exercises, you can also perform dumbbell pullovers. Pullovers don't immediately target the chest, but instead target the serratus muscles to the side and below the pecs. These muscles help your abdominal muscles stand out even more.
Back
Coaching the back with dumbbells is highly-effective as it lets you get a massive amount of range of motion. Some of the best exercises include single-arm dumbbell rows with your knee on a bench, or standing. Keep your back straight and make sure you pull with your lats and THEN your arms.
With lighter dumbbells, you may also perform rear delt raises. You can perform rear delt raises standing or sitting.
Legs
There's a huge spread of leg exercises you need to use with dumbbells. If you're looking to hit the hamstrings, you can use stiff-leg deadlifts. And to extend the difficulty, you can attempt single-leg deadlifts.
To aim towards the glutes, you can use traditional lunges, reverse lunges, and even side lunges.
And finally, to aim towards all leg muscles, you need to use Romanian squats. Simply hold a dumbbell with both hands and stand with your legs a bit farther than shoulder width. Lower the weight between your legs and squat down.
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