Dumbbell curls are bicep curls that specifically use dumbbells. These exercises specifically work the biceps brachii. They improve muscle strength, add
Dumbbell pull-overs – 3×5-7 Reverse cable fly – 3×8-10 Biceps curls – 3×5-7 The pull-ups will be weighted, if possible. Otherwise, use a pull-up variation with good form for no more than 3 sets of 5-7 repetitions. For the leg raises, the key is to raise the legs, ben...
Dumbbell Squat Squatting with kettlebells (or dumbbells): grip is the limiting factor Dumbbell Squats are Squats with dumbbells. Hold them on your front shoulders and Squat. Benefit: you don’t need a Power Rack. Drawback: you can’t go heavy. Holding 50kg on each shoulder is harder than...
I also don’t recommend holding a dumbbell between your feet. This only works with light weights. Heavy weight will drop out of your feet. Even if you can hold it, it only works if your pullup bar is high so your feet don’t touch the floor. You can’t hold the dumbbell between ...
With your dumbbell, perform between 14 and 22 bicep curls. If you can easily make it to 22, then try again with a weight that is five pounds heavier and continue increasing if you need to. If you can’t make it to 14 or your muscles hurt a lot, pick a weight that is five pounds...
Similar to the barbell and dumbbell curl, the cable curl has many variations as well. While the standing cable curl, cable curls with rope, and one-arm cable curls are most common, these variations will help change up your routine. These cable curl variations include the Standing One-Arm Ca...
Dumbbell Bench PressThe Dumbbell Bench Press looks safer because you can’t get stuck under the weight. But if you fail mid rep, the dumbbell can drop on the floor or to your face. Bench Pressing in the Power Rack is safer because the safety pins always catch the bar if you fail. ...
Dumbbell Squat Squatting with kettlebells (or dumbbells): grip is the limiting factor Dumbbell Squats are Squats with dumbbells. Hold them on your front shoulders and Squat. Benefit: you don’t need a Power Rack. Drawback: you can’t go heavy. Holding 50kg on each shoulder is harder than...
Dumbbell Upright Row:This movement uses dumbbells rather than a barbell with weights to perform the exercise. This variation helps to focus on each side, so the dominant arm is not overcompensating during the movement. What Are the Shoulder Muscle Exercises with Upright Row?
Dumbbell Bench PressThe Dumbbell Bench Press looks safer because you can’t get stuck under the weight. But if you fail mid rep, the dumbbell can drop on the floor or to your face. Bench Pressing in the Power Rack is safer because the safety pins always catch the bar if you fail. ...