The pec major is one muscle, just like the biceps are one muscle. However, just like the biceps include multiple heads which can be recruited differently to contribute to slightly different overall growth, the pec major contains two heads — the sternocostal and the clavicular. The sternocostal...
However, one of the most common and versatile pieces of strengthtraining equipment for biceps workouts is dumbbells.Biceps dumbbell exercisesare beginner-friendly in terms of being approachable and yet they are also scalable for advanced athletes. The ability to use each arm independently with a bice...
How to Do it:Begin with a bench or steps at roughly knee-height placed in front of you. Hold a pair of dumbbells in each hand, hanging at your sides. Place one foot on top of the platform. Focus on pressing through the top foot with little to no assistance from the foot on the g...
3. Isometric Biceps Hold How to: Hold a pair of dumbbells at sides, palms facing forward, and keep back straight and chest up. Without moving upper arms, bend elbows and curl the weights until arms form a 90-degree angle. Hold there for 30 seconds, then lower back down. That's ...
10 Cross Training Exercises for Endurance Athletes: Prevent Injuries and Improve Performance byAmanda Capritto, CPT, CNC, CES, CF-L1 Every endurance athlete should be doing cross training exercises. Learn how to implement them effectively.Read more...
WHAT MAKES IT EFFECTIVE:This exercise will work your shoulders, back, biceps, brachialis and legs all at once, making it a great choice for a full body workout with dumbbells. DUMBBELL LUNGE HOW TO DO THE DUMBBELL LUNGE: For each leg, do three sets with a weight you can lift six to ...
How to do it: Stand with feet shoulder-width apart and biceps at your sides. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Keep your back still and abs tight. Return to starting position. Prescription: 10 reps 3. Upright Row Why...
Hold at the top of the movement for about a second, then slowly lower the dumbbells with control. Coach’s Tip: Maintain contact between the backs of your shoulders and the bench. 9. Spider Curl Equipment Needed Dumbbells, adjustable weight bench Muscles Worked Biceps Sets & Reps 2-3 x 12...
Aim for 3-5 sets of 8-12 reps per set. 8. Wrist Extensions Sit on a bench with a dumbbell in each hand, palms facing down. Rest your forearms on your thighs with your wrists hanging over your knees. Extend your wrists, lifting the dumbbells towards your forearms. ...
If you have access to a set of dumbbells but not a complete gym, it’s still possible to get a great chest workout, and even build chest size and strength! In fact, you can train the chest with dumbbells for any goal including natural strength, power, hypertrophy, metabolic overload, ...