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Expert tips 12 exercises with dumbbells

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Expert Tips: 12 exercises with dumbbells – Zozhnik

12 T-nation experts talk about exercises with dumbbells.

1. Cup squat

Dr. John Racine, strength and athletic trainer

For some reason, a cup squat is considered a preventive and rehabilitation exercise, which is prescribed only for the elderly and injured. Of course, it can be done for these purposes, but if you take a lot of weight, this version of the squat turns into one of the most effective exercises for increasing the strength and weight of the legs.

Top 5 Dumbbell Bicep Exercises! Build Muscle & Strength!

Why don't the lifters do it? Some are trying to quickly forget about the trauma and shameful movements that they were engaged in the office exercise therapy. And others are simply unaware of his power potential. Cup squats are useful not only for the development of lower muscles, but also strengthen the cardiovascular system and increase stamina. Hold for the approach of burdening in front of you requires significant stability of the shoulder girdle and spine.

Do you think if the barbell is much heavier, then squat with it in everything better? Find the biggest dumbbell in the gym and try to do a maximum of repetitions with it. The next day, you will feel how your legs have worked, and you probably want to include a cup squat in the program. And after a while you will find out that in the usual squatting with a barbell the weight began to grow.

The only warning is: if you are lucky enough to find a giant dumbbell, then do not lift it from the floor, but take it from a bench or a box, like a barbell from racks.

2. Dumbbell bench with turn

Nick Tumminello – Trainer and Writer

I included this exercise in my book “Your Workout Perfected”. In addition to pumping deltas, it works through the muscles that deploy the body and improves the mobility of the pelvic girdle. Very useful for athletes who need to transfer effort from the bottom of the body to the top: boxers, fighters, drummers, athletes, throwers, etc.

Here's how to do it:

Stand up straight, lifting the dumbbells to your shoulders bharat serums.

Squeezing the dumbbell with your right hand, turn left.

To better turn the pelvis, raise your right foot to toe.

Gently lower the dumbbell, turning to its original position.

Then repeat the same in the other direction.

After strict presses, you can add jogging with your legs (see video). This is even more useful for boxers and melee fighters.

Bicep curl exercise for bicep muscles using dumbbells

When you get comfortable with alternate presses, you can try jogging with both hands at the same time; or work only with one hand – this will add power to the blow, and strengthen the hull stabilizers more.

3. Pullover with arm flexion (PJR pullover)

4 Dumbbell Exercises to Build Massive Shoulders (+ Important Bonus Tip!!)

Akash Vagela – Powerlifting and Bodybuilding Trainer:

A couple of years ago, triceps were my lagging group. I constantly went through various exercises and techniques until I learned this movement from Paul Carter. And since then I do it every week. He has two huge advantages: 1) he works out the long head of the triceps better than any other movement, 2) spares his elbows, unlike many exercises for triceps.

A regular pullover is performed in two versions – with straight or bent arms, and then you bend your arms in the process of lowering the dumbbell behind your Sports and workout slimming articles head (the triceps are fully stretched), then, lifting the projectile back, straighten your arms. It turns out the average between a pullover and a French press (arm extension).

Add 2-3 sets of 10-15 reps at the end of each workout top.

4. Triple press

Tom Morrison, weightlifting, martial arts and crossfit trainer:

This is a megaset for gaining weight and developing endurance: you alternate three bench press movements, stretching the approach. Of course, we must be able to correctly perform all these exercises, work them out first with small weights.

Strict bench press: lifting the dumbbells to the shoulders and fixing the position of the body, squeeze the shells with effort only of the triceps and the deltoid ones. Do not help the body and feet.

Jogging press: slightly sit down and, straightening the legs, push the dumbbells at the beginning of the movement, then press with your hands. (in TA it is called “Schwung Press” – translator's note)

Beginning Dumbbell Workout – Easy Exercises to Get Started With Dumbbells

Push in the half-seat: first push the dumbbells, and then sit down a second time, straightening your arms. Then rise from the crouch with dumbbells over your head. In weightlifting, exercise is called “jump jog”.

Try at each workout to increase the weight or add repetitions to the total.

But do not limit yourself to the same range for each movement – do the maximum technical repetitions before you have to switch to the next option.

5. Burpy + lunge

Eirik Sandwick Sports Training Specialist

If you have to rest for a long time between exercises with a basic barbell (and the physical form leaves much to be desired), try this superset:

Lower into the support lying, leaning on dumbbells, and squeeze.

With a jump, place your legs in front of your hands, taking the rest while sitting, and stand up.

Reverse lunge on each leg.

An easy option – when doing lunges with dumbbells in the lowered hands, but you can complicate – lift the dumbbells over your head.

Increase the speed and add repetitions (fulfilling a maximum of 30, 45, 60 seconds) without increasing the working weight. This exercise is for endurance, not for strength. It is best to put it at the end of the workout as a finisher. When you get comfortable, you can alternate with supersets for other muscle groups to get a circular block for 3-5 minutes.

6. Jogging with slow lowering

Joel Sidman, Ph.D., trainer-silovik, specialist in sports training

Sunny Dumbbell Barbell Weight Set 2 – 5 lb Gym Fitness Exercise 815749010063 | eBay

The bench press is a great exercise for developing strength; push leg press adds power; One-handed version connects many stabilizers and improves coordination. Add a slow lowering to it to increase the load on the working muscles.

To each

As a result, you will not only work out the deltas and triceps, but strengthen the shoulder joint, spine, body muscles (and improve posture), which will contribute to progress in other exercises.

Working with one hand and focusing on the negative will help correct the imbalance in the development of muscles. If you have always pressed with only two hands, this option will be difficult at first, but over time will bring many benefits.

It can be performed not only by the force scheme, but also for the development of endurance; add repetitions – and just one set is exhausting like a sprint with maximum acceleration.

7. Cup jump squat

Calvin Heinh, strength coach

Jumping squats are very effective for developing speed and power (and activating the maximum number of fibers), but with a barbell they are somewhat uncomfortable + not very useful for the spine and knees. Even a technical landing with a barbell on the shoulders can overload the joints.

The variant with dumbbells on the sides is better, but also not perfect: you subconsciously strive to reduce your knees so as not to hit the thighs with shells.

But here's a cup squat allows you to fully give all the best, freely working legs, and also unloads the spine. Try to add 3 sets of 5 repetitions on the nearest training of legs.

8. Side swing

Tim Arndt, trainer-strongman

Previously, dynamic ascents through the sides were popular, but today few people make them – and for good reason, they add strength and power to deltas and trapeziums.

Dumbbell Chest Exercises | SoPosted.com

Unlike strict ascents through the sides, the swing is performed with acceleration, and only with one hand. To do this, of course, you will need a reliable support – a power frame or another simulator. And, of course, you should wave without fanaticism, without pulling out a hand from the shoulder joint. When the dumbbell stops lifting and starts to lower, consciously slow down the movement. Accelerated concentric phase and delayed eccentric – the best combination for power and hypertrophy.

9. squat with a dumbbell between the legs

Bret Contreras, a specialist in strength and sports training

This is my client's favorite gluteal exercise, Tawna Eubanks McCoy, serving as a fitness woman. Although the hall bros consider him “girly” and do not even try, believe me, 3 sets of 20 repetitions each with a dumbbell for 50 kilograms will convince the quadra and buttocks of any doubter.

5 Dumbbell Exercises to Build Your Chest and Upgrade Your Bench

Stand on the steppes or plinths to lower the dumbbell between them until the legs are fully bent and the working muscles are stretched. Perform 3-4 sets of 8-20 repetitions. Are the squares still lagging behind? Place pancakes under your heels so that the load is not removed at the top. And for the development of the gluteus alternate this squat with a bridge.

10. French two dumbbell bench press with neutral grip

Mark Dugdale, professional bodybuilder IFBB

Although the variant with a curved neck or with one buy steroids with credit cards dumbbell is common, I suggest trying it with two. This method has several advantages:

neutral grip (palms to each other) relieves the load from the chest, which are included in the version with a barbell,

the separate work with two hands activates the triceps more,

25 Min Total Body Strength Workout – HASfit Dumbbell Workouts – Strength Training Dumbbell Exercises

after strict repetitions, you can change the tilt of the arms and continue the approach (see video), which cannot be repeated with one dumbbell,

This option is much easier for elbows and wrists.

11. “Dumbbell bench press”

Tony Gentilkor, a specialist in strength and sports training

This is one of the best movements for those who seek to build outstanding chest. A barbell is good (you can take more weight), but dumbbells in the bench press are always more effective for the development of infants. The range of movement of the barbell is limited by the neck, plus you perform only lifting, but with dumbbells and a range more, you can add a flattening of the arms, pressing the dumbbells to each other during the whole approach.

I do as a utility after the usual bench press:

Press lying – add weight to heavy approaches for three repetitions,

I unload percent by 10-15% and I do another 3-4 approaches on 3

I finish with this “compressing” dumbbell press in 3-4 sets of 10-15 repetitions.

And regularly change the slope: head up, horizontal bench, head down. Try it, and soon your nursing babies will start cutting through the T-shirt.

12. Spider lifting for biceps

Michael Warren – Strength and Sport Trainer

Great exercise to work out a short bundle of biceps. Usually, the biceps sway properly on the lectern, but the spider flexion is better because the muscles in them remain under load at the top of the movement.

One bitz-hack – press the dumbbells to each other during the entire movement and pause at the top point, and then slowly lower it. When you reach failure, move your elbows back a little (reducing the range of motion) and grind out a few extra repetitions.

Source: t-nation.com

Translation: Alexey Republicommando

Exercise Standing Bent Over Dumbbell Row Underhand Grip

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