Fit and Cool

Development of Muscles through Dumbbell Exercises

Dumbbells can be used for multiple numbers of exercise programs including alternating, isolation and compound exercises designed to improve weight and strength. As you target each muscle group, consider doing 4 – 6 sets of 12 – 18 reps for each muscle group; this engages the

Dumbbells also require a higher degree of control and force both right and left sides to lift the same amount of weight. In other words it’s harder to cheat. The total weight that you lift in one exercise will be less with dumbells than with barbells.

Dumbbells are best handled in a firm grasp to better the chances of controlling the device as well as raising heavier weights.

So where to begin… largest muscle groups first.

Legs: SQUATS, LUNGES and DEADLIFTS can be done with dumbbells. Slow and even movements followed by a 3 second pause at the peak of muscle tightening are the ideal dumbbell moves, compensating for the narrow choices of weight for the equipment. 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.

Exercises focused on improving the core can also be done while training the shoulders, this is basically important because the stronger the core, the more stable is the body when 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 arm, hauling the dumbbells over your head, pause before letting your arms slowly slide back down.

While carrying the dumbbells up in the air, press your buttock muscles, legs and calves to the floor.

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.

Like I said earlier, the secret in lifting heavier dumbbell weights is the grip, the stronger the better. 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.

Ponder on this: a better grip equates to better control plus greater amounts of weight to be lifted, and more weights translates to tearing down more muscle fibers leading to the development of more muscles.

Even though dumbells are great pieces of training equipment, there are less expensive , more portable, less space consuming, more functional and less floor damaging epuipment to be had.

Another great health, fitness and nutrition resource is Truth About Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:

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