dumbbell workouts
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8/8/2019 Dumbbell Workouts
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Pri
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on y
othe
to he
direc
lowe
your
up b
spott
weig
you
Tip:
lift i
full
locki
impo
Pri
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strai
weig
Paus
top.
Tips
lowe
don't
VERH
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Sitting on
our thigh. G
, inside the
lp kick the
tly overhead
ring the dum
triceps. Paus
y extending
er is importa
ht is behind
nd place it o
Try to keep
order to m
range of mo
ng the weig
rtant for this
SEAT
T
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
While se
ht overhead.
ht behind yo
e briefly at th
epeat the ex
: Make sure
ring the dum
have to be s
EAD D
Triceps
les: Shoulder
ed: Flat ben
Isolation
Technique
a flat bench
ip the weig
umbbell and
eight up and
and fully
bbell behind
e very briefl
your elbow
nt for this lif
your head.
n the ground.
your elbows
ximize the s
tion by full
ht out comp
exercise to
D ONE
ICEP
Triceps
les: Shoulder
ed: Flat ben
Isolation
Technique
ted on a fl
Keeping yo
ur head until
e bottom and
ercise using
to use a full
bbell until y
per-strict wi
MBBE
s
h, dumbbell
pick up a du
t by placing
holding the
up onto you
extend your
your head un
at the botto
until they
in case you
he spotter c
as close to y
ress on your
stretching
letely at the
ake sure you
-ARM D
EXTEN
s
h, dumbbell
t bench, gr
r elbow in pl
you feel a f
then drive t
he other arm
l range of m
ur triceps ar
th your form,
L EXT
mbbell off t
both hands,
top set of pl
r shoulder. E
arms. Start
til you feel a
and then d
are fully loc
reach muscu
n simply gr
our head as
triceps. Also
your triceps
top. Havin
don't injure
UMBB
IONS
b a dumbbe
ace at all tim
ll stretch in
e weight bac
.
otion on this
fully stretc
but try and
NSION
e floor and
one overtop
tes. Use you
xtend the du
the movem
complete str
ive the weig
ked out. Ha
lar failure w
ab the weigh
you can duri
remember t
at the botto
a spotter i
ourself.
LL
ll and lift it
es, lower the
your triceps.
k up to the s
exercise in
ed, and lock
eep your elb
S
lace it
of the
r thigh
mbbell
ent by
etch in
t back
ving a
en the
t from
ng this
use a
m and
s very
arting positi
order to ma
ing the weig
ow as in plac
n, fulling lo
imize muscl
ht out at the
e as possible.
king out you
e stimulatio
top of the m
r elbow at th
. This mean
vement. Yo
s
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Pri
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your
You
with
the
and t
moti
shou
reme
stim
C
Pri
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feet,
until
thenbetw
your
mov
Tips
weig
TRIC
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Lean for
body. Pick
should keep
your arm. St
eight behin
hen return th
Tips: It i
n rather tha
ld not use j
mber to loos
lation and p
OSE G
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Lie down
butt and sho
they touch t
drive the ween this exer
elbows flar
ment to full
: Make sure
ht at all time
P DUM
Triceps
les: Shoulder
ed: Flat ben
Isolation
Technique
ard and plac
p a dumbbe
your elbow
art the move
you. Squee
weight to t
s important t
n trying to
erky motion
en your for
event injury.
IP DU
Triceps
les: Chest, S
ed: Flat ben
Compound
Technique
on a flat be
ulders firmly
e middle of
eight back cise and the
out. They
target the tr
to use a full
.
BBELL
s
h, dumbbell
e one arm on
ll off the gr
close to you
ent by exte
ze your trice
e starting po
o let your ar
eep it comp
s or mome
up slightly
BBEL
oulders
h, dumbbell
nch holding
planted on t
your chest.
p to the stahest press is
eed to stay
iceps.
range of mo
KICKB
the bench i
und and hol
r side and fo
ding your el
p as you loc
sition.
move natu
letely straigh
tum to lift
in order to
BENC
set of dum
he bench, lo
ause briefly
rting positiothe fact that
close to you
tion and sta
ACKS
order to su
d it at your
rm an "L" s
bow and pus
out your el
rally through
t and rigid.
the weight,
aximize m
H PRE
bells. With
er the dum
at the botto
n. The diffeyou will NO
r sides the
in control
port
side.
hape
hing
bow
this
You
but
scle
S
your
bells
and
renceT let
ntire
f the
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Pri
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Kne
elbo
awa
Pri
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Lie
lock
rotati
TWI
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
l on bench
s close to b
and SQUE
Lying
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
n flat benc
d bending
ing until pal
TING
K
Triceps
les: Shoulder
ed: Flat ben
Isolation
Technique
ith working
ody and twis
ZE!
Dumb
Triceps
les: Shoulder
ed: Flat ben
Isolation
Technique
, arms exte
nly at elbo
s facing in.
UMBB
CKBA
s
h, dumbbell
lbow at hip
t dumbbell o
ell F
s
h, dumbbell
ded, palms
s. Lowerin
everse, sque
LL TR
K
and palm fac
n movement
ench
facing out.
dumbbells
ezing triceps
ICEP
ing forward.
until palm f
Press
Keep upper
toward fore
.
Keep
acing
arms
ead,
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B ce
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Pri
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off t
dum
bice
arms
arms
sligh
maxi
wher
Pri
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Supp
dum
same
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Stand wit
e ground us
bells up on
, pause brief
until you re
at the same t
Make surtly as you li
mize muscle
e tension wil
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Using a port your arm
bell up unti
path. Finish
Biceps
les: Shoulder
ed: Dumbbe
Isolation
Technique
h your feet a
ing your legs
at a time.
ly, and then
ach muscula
ime as demo
e to move nft the weigh
stimulation.
l leave the bi
umbb
Biceps
les: Shoulder
ed: Dumbbe
Isolation
Technique
reacher bencand elbow
l the forear
set and switc
Hamm
s, Traps
lls
bout shoulde
(not your b
hen you g
eturn the wei
failure. Thi
nstrated in th
aturally thros. This will
It is also im
eps.
ell Pr
s, Traps
lls
h, hold one dgainst the p
touches th
h arms. Can
r Cur
r width apart
ck). With y
t to the top
ight to the st
exercise ca
video belo
ghout thehelp to prot
portant not t
eache
umbbell in yd and do no
bicep. Low
also be done
l
and pick up
ur palms fac
of the move
rting positio
also be per
.
ovement byct against in
o curl the w
r Cur
our right armove them
er to startin
with 2-arms
a pair of du
ing inward,
ment, squee
. Alternate
formed curli
swaying yo juries and
ights past th
s
with your pduring the li
g position u
r a regular b
mbbells
curl the
ze your
etween
ng both
r bodyill also
e point
alm up.ift. Curl
ing the
arbell.
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Pri
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your
curl
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Pri
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shouagai
othe
whil
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this s
lter
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Sit on an
upper back
the weight in
at the top a
I
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Sit on an
lders squarest the bench
. Slowly cur
turning yo
at the top a
tanding or b
ate I
Biceps
les: Shoulder
ed: Dumbbe
Isolation
Technique
incline benc
nd shoulders
your right
d then slowl
clin
Biceps
les: Shoulder
ed: Dumbbe
Isolation
Technique
incline benc
and your c. Let your ar
l the weight
r wrist so t
nd then slow
doing one a
cline
s, Traps
lls
and hold a
against the
and out and
lower the w
Dumb
s, Traps
lls
h and hold a
est up. Pres hang dow
in your right
at your thu
ly lower the
rm at a time.
Dumb
dumbbell in
ench. Let yo
up to should
eight back d
bell C
dumbbell in
s your uppnward with
hand out an
b is on the
eight back
ell C
each hand.
ur arms han
er level, whi
wn. Now re
url
each hand.
r back andour palms f
d up to shou
outside. Squ
own. You c
rl
eep your sh
downward
ile keeping t
eat with you
Keep your
shoulderscing each
lder level,
eeze your
an also do
ulders squar
ith your pal
e your palm
r left arm.
e and your c
ms facing fo
s facng out.
hest up. Pres
rward. Slowl
Squeeze you
s
r
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Pri
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dum
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raise
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Repe
C
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dum
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you
then
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your
stim
cont
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Sit on a b
bell with yo
ld be slightly
your hand t
l position w
at this exerci
oss B
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Stand wit
bells off the
g inward, cu
get to the to
return the w
each muscule biceps.
Make sur
body slightl
lation. It is
act at the top
once
Biceps
les: None
ed: Dumbbe
Isolation
Technique
ench with y
ur left hand
touching th
oward your
ithout lockin
se with the ri
dy D
Biceps
les: Shoulder
ed: Dumbbe
Isolation
Technique
h your feet a
ground usin
rl the dumbb
of the mov
ight to the s
ar failure. H
e to move n
y as you lif
also importa
of the lift no
trati
lls
ur feet on th
(your palm s
inside of y
pper arm. S
g the elbow
ght arm.
mbbe
s, Traps
lls
out shoulder
g your legs (
lls up one at
ment, squee
tarting positi
mmer curls
turally throu
the weight
t not to curl
t rest.
n Cu
e ground. Be
hould be faci
ur thigh abo
lowly lower
oint to com
l Ham
width apart
not your bac
a time accro
ze your bice
on. Alternat
re a good m
ghout the m
. This will
the weights
l
nd over and
ng up). You
ve the knee.
the dumbbel
plete one re
mer C
and pick up
k). With you
ss your bod
, pause brie
between ar
ss building
vement by s
elp to prote
past the poi
grasp a
r elbow
Slowly
l to the
etition.
rl
pair of
r palms
. When
fly, and
s until
xercise
waying
ct against in
t where ten
juries and
ion will leav
ill also max
e the biceps.
imize muscl
You want t
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Pri
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palm
them
bice
top o
Pri
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them
this
towa
is fa
bice
moti
your
sligh
natu
hand
leav
wo-A
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Using a p
s up. Suppor
during the
s. Lower to
f the movem
St
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
With a s
at your side
exercise one
rds your bod
ing you at th
and then r
n with the o
Instead o
self to move
tly at the b
ally as you c
le more weig
s your bicep
med D
Biceps
les: Shoulder
ed: Dumbbe
Isolation
Technique
reacher benc
t your arms
lift. Curl d
starting posi
nt, simply s
ndin
Biceps
les: Shoulder
ed: Dumbbe
Isolation
Technique
oulder widt
s, palms fac
arm at a ti
y. As you cu
e top of the
turn the we
her arm.
f keeping y
naturally thr
ottom of th
url the weig
ht. Also, do
.
umbb
Curls
s, Traps
lls
h, hold one d
nd elbows a
mbbells up
ion using th
ueeze and lo
Dum
s, Traps
lls
stance, pic
ing in. Starti
e, alternati
rl the weight
ovement. P
ight to the
our back co
ughout the
movement
t up. This w
ot curl the
ll Pr
umbbell in e
ainst the pad
until the fo
same path.
wer.
bell
up a pair
g with one
g back and
rotate your
use briefly
tarting posit
mpletely up
otion. This
and allowin
ill prevent in
eight to the
ache
ch arm with
and do not
rearms touc
Do not rest
urls
f dumbbells
arm (you wi
forth) curl t
palm forwar
t the top, squ
ion. Repeat
right and ri
means leanin
g your bac
uries and all
oint where t
your
ove
the
t the
and hold
ll perform
he weight
so that it
eeze your
that same
id, allow
g forward
to sway
ow you to
he tension
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Pri
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Equi
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Pro
facin
your
sque
Alte
yourAlso
your
Se
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Sit on the
g eachother,
palm is faci
ze your bic
nate between
Do not u
body to movtry not to c
bicep.
ated
Biceps
les: Shoulder
ed: Dumbbe
Isolation
Technique
bench holdi
curl each ar
g in at the t
ep and then
arms until y
e jerky moti
e naturally, brl the weigh
umbb
s, Traps
lls, Flat Benc
g a dumbbel
one at a ti
p of the mo
return the
ou reach mus
ons or mom
ut keep thet too high to
ll Cu
h
l in each han
e by rotatin
ement. Paus
eight to th
cular failure.
ntum to lift
eights underthe point w
ls
d. With your
g your wrist
e briefly at t
e starting p
the weights.
control at allhere tension
palms
so that
he top,
sition.
Allow
times.leaves
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o ea
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P
Pri
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strad
palm
fully
as yo
Tip: and
Pri
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your
Tigh
shou
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curl
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sure
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Tip:
mov
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ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Pick up a
dling either s
facing up.
flexed. Paus
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Make sure tetting a com
ever
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Grasp a s
body with
en your abs
ld be standin
in stationary
he dumbbell
the back of
to breathe o
eight during
Keep your
during this
Dum
Forearms
les: None
ed: Dumbbe
Isolation
Technique
dumbbell of
ide. Let you
url the weig
e briefly at t
ue until you
use a full rplete stretch
e Dum
Forearms
les: Biceps
ed: Dumbbe
Isolation
Technique
et of dumbb
pronated g
, look straig
g with your
against you
s either both
your hand to
t as you con
the negative
lbows locke
xercise.
bell
Ben
lls, Flat Benc
the floor an
wrist hang
ht towards y
he top, and t
have reached
ange of motiat the bottom
bbell
lls
lls. Let the
ip. Your pal
ht ahead and
eet shoulder
sides throu
at the same
wards your s
tract and tak
or eccentric
d to your si
rist
h
h
sit on a flat
ff the end of
our body un
en lower th
muscular fa
n by fully flof the move
Forea
hang at ar
ms should b
keep your
width apart.
hout the en
ime or one
houlder. Lo
e a deep bre
hase.
des. Your u
url o
bench with y
the bench w
il your fore
weight dow
ilure.
lexing your f ent.
rm Cu
s length in
e facing yo
houlders ba
Your elbow
ire moveme
t a time so t
er and repe
athe in as yo
per arm sh
ver
our legs
ith your
rms are
n as far
orearms
l
front of
r body.
k. You
should
t. Now
at your
t. Make
u lower
uld not
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Pri
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Pro
spac
towa
fore
your
you
fore
tand
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Pick up a
d shoulder-
rds your bo
rms in this
body until
each muscul
Utilize arms on ever
ng Du
Forearms
les: None
ed: Dumbbe
Isolation
Technique
pair of dum
idth apart.
dy until yo
osition and
our forearm
ar failure.
full range orep.
bbel
lls
bbells off the
ith your pa
r forearms
then lower t
are fully e
motion by
l Wris
ground and
lms facing i
are fully fl
he weight d
tended. Rep
fully flexing
t Cur
stand with y
, curl the w
xed. Squee
wn and aw
at this moti
and extendi
s
our feet
eight in
e your
y from
on until
ng your
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S o l
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Pri
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sit d
your
shou
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abs
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mov
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Pri
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ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Pick up a
wn on the b
knees to ki
lder height, e
ed firmly on
ice and tigh
ause briefly
: Remember
nt injuries a
ment. Also
lower back.
Sta
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Pick up a
feet about s
the dumbbel
eight up st
t. Lower th
ment with t
ular failure.
Make sure
mize muscle
ally by allo
r the weights
d idea. You
the stress aw
Seat
Shoulders
les: Triceps,
ed: Dumbbe
Compound
Technique
pair of dum
ench. Place t
ck the weig
lbows out an
the ground a
, drive the
at the top an
not to lock
nd will also
make sure t
ding
Shoulders (les: Traps
ed: Dumbbe
Isolation
Technique
pair of dum
houlder-widt
ls so that yo
aight out in
e weight ba
e other arm.
not to be to
stimulation
ing your b
. Don't get sl
should also
ay from the f
d Dum
raps
lls, Bench
bells off the
he dumbbell
ts up into t
palms facin
nd your back
eights up str
then return
our elbows
keep the str
keep your
ront
nterior Delt
lls
bbells (using
h apart. Ben
r palms are
front of yo
k down ov
Alternate ba
o strict with
and prevent
ck to lean s
oppy with y
make sure n
ront of your
bbell
ground (usin
on your thi
he starting
g away from
should be fl
aight overhe
the weights b
out at the to
ss on your
bs tight as t
Dumb
oids)
your legs, n
d both your
acing your b
until it is
r the same
k and forth
your form
stress to y
lightly forw
ur form, but
t to raise th
houlders.
Press
g your legs,
hs, just abo
osition with
your body.
at against th
d but do no
ack to the st
p of the mo
houlders thr
his will min
ell R
ot your back
arms and kn
ody. One ar
lightly high
path and pe
between arm
n this exer
ur lower ba
rd and back
moving natu
weight too
not your bac
e your knee
the dumbb
our feet sho
bench. Wit
lock your e
rting positio
ement as thi
oughout the
imize the str
ise
) and stand
ees slightly
at a time, r
r than shou
rform the s
s until you r
ise. In orde
ck, try to m
as you lift
rally is prob
high as this
) and
s. Use
lls at
uld be
your
lbows
n.
is will
entire
ess to
ith
and
aise
lder
ame
ach
r to
ove
and
bly
will
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Pri
Seco
Equi
Mec
Pro
abou
even
body
Pri
Seco
Equi
Mec
Pro
Lean
supp
paral
Tip:
not b
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Hold du
t 10 inches
with your c
and slowly r
Bent
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
forward at
ort, and hold
lel to the flo
Do NOT sw
e able to use
umbb
Shoulders (les: Traps, B
ed: Dumbbe
Compound
Technique
bbells, han
part, thumbs
in. Keep yo
eturn to the s
over
Shoulders (les: None
ed: Dumbbe
Isolation
Technique
the waist, p
a dumbbell
r. Repeat for
ing the dum
as much wei
ll Up
nterior Delt
iceps
lls
ing, against
facing in. P
ur elbows up
tarting positi
ater
ear Deltoids
lls
lace your le
in your right
reps and swi
bells up. Ke
ght.
ight
oids)
your upper
ull dumbbell
and out! Ke
on.
l Rai
)
t hand on a
hand with y
tch arms.
p your body
Row
thighs. Kee
s straight up
ep weights c
e
bench for
our arm exte
rigid. The r
dumbbells
until nearly
lose to your
nded. Raise
ar deltoids a
the weight st
re a very sm
raight out to
ll muscle gr
the side unti
oup. You wil
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Pri
Seco
Equi
Mec
Pro
lumb
elev
Kee
up to
Tip:
dum
Pri
Seco
Equi
Mec
Pro
supp
raise
abov
squa
Tip:
dum
St
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Stand in
ar spine in
te the scapu
ing wrists n
shoulder hei
It's importa
bells so that
S
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Grasp du
ort. Bend ov
upper arm t
e or equal to
e so that you
It's import
bell so that
ndin
Shoulders (les: None
ed: Dumbbe
Isolation
Technique
a 30 degree
neutral. Co
la, and bend
utral, raise e
ght.
t to keep y
your should
andi
La
Shoulders (les: None
ed: Dumbbe
Isolation
Technique
bbell and p
r at hips sli
side until e
wrist. Low
do not use
nt to keep
our shoulde
Dumb
Raise
eltoids)
lls
forward-lean
tract the ab
elbows in a
lbows out to
ur palms tu
rs, rather tha
g One
eral
eltoids)
lls
osition in fro
htly with kn
lbow is shoul
r and repeat.
omentum to
your palms
s, rather than
bell L
ing position
dominals, r
modified sh
the sides of
rned downw
n your biceps
rm D
aise
nt of pelvis.
es bent. Wit
lder height.
Make sure
cheat in this
turned dow
your biceps,
atera
with cervic
tract and sl
ort-lever po
the body an
rd as you li
, do the wor
mbbe
Position othe
h elbows sli
aintain elbo
o keep your
exercise.
ward as yo
do the work.
l
l and
ightly
ition.
then
ift the
.
ll
r hand for
htly bent,
w's height
shoulders
u lift the
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Pri
Seco
Equi
Mec
Pro
moti
at to
Pri
Seco
Equi
Mec
Pro
strai
allo
wisti
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Start wit
n. Finish at
.
Kne
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Kneel on
ht ahead, r
wrists to tra
ng Du
P
Shoulders (les: Triceps
ed: Dumbbe
Compound
Technique
h palms fac
top with pal
ling
Late
Shoulders (les: Triceps
ed: Dumbbe
Isolation
Technique
floor suppo
ise dumbbel
vel above el
bbel
ress
eltoids)
lls, Bench
ing each ot
s facing fro
ear D
al Ra
osterior Del
lls
rted by non-
ll rapidly to
ows.
Mili
her for bett
nt. DON'T l
mbbe
se
oids)
working han
shoulder le
ary
r range of
ck out arms
ll
d. Looking
el. DON'T
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F
Pri
Seco
Equi
Mec
Pro
strai
raise
Alte
Imp
the
Pri
Seco
Equi
Mec
Pro
Start
with
ront
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Hold du
ht right arm
d to shoulde
nate arms.
rtant Note:
ovement.
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Variation
with palms
palms facing
umbb
Shoulders (les: Traps
ed: Dumbbe
Isolation
Technique
bbells at sid
keeping pal
height. Wh
Make sure
Arno
Shoulders
les: Triceps
ed: Dumbbe
Compound
Technique
of dumbbell
facing you
out. Reverse
ell Ra
In
nterior Delt
lls
es as the pic
m turned in.
ile exhaling
umbbell is
ld Pr
lls, Bench
press that hi
nd rotate as
rotation to s
ise - P
oids)
tures demon
The dumbbe
lowly lower
acing "up"
ss
s all three d
you press u
arting positi
lms
trate. Raise
ll should be
the weight.
t the top of
ltoid heads.
p, finishing
n.
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Pri
Seco
Equi
Mec
Pro
Bend
body
posit
palm
strai
then
mus
Tips
will
stres
your
Pri
Seco
Equi
Mec
the s
your
until
your
be p
you
Tips
mov
mom
and
stim
back
reme
Sta
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
at the knee
momentum,
ion should
s facing aw
ht, drive the
return them
ular failure s
: Try not to
place undo s
on your sh
abs tight.
eate
ary Muscle:
ndary Musc
pment Need
anics Type
Pick up a
tart of the m
arms should
they are a bi
pinky finger
inting down
each muscul
: Instead of
naturally t
entum. It is
lower the w
lation you
. You should
mber not to r
nding
Shoulders
les: Triceps
ed: Dumbbe
Compound
Technique
and pick a
lift the weig
ave the du
ay from you
weights up s
back to the
imply place t
lean too far
ress on you
ulders throu
Dumb
Shoulders
les: Triceps
ed: Dumbbe
Compound
pair of dum
ovement the
be slightly
higher than
s should be
. Lower the
ar failure.
keeping you
hroughout t
okay to let y
ights, since
an achieve
be in comp
aise the weig
Dumb
lls
pair of dum
hts up into th
bbells at sh
r body. Kee
traight overh
starting pos
he dumbbell
back as you
lower back.
hout the enti
bell S
lls
bells and sit
dumbbells s
ent. Raise t
shoulder hei
ointing sligh
eight over t
r back comp
is exercise
our body sw
this will m
and will als
lete control
hts much hig
ell P
bells up off
e starting po
oulder heigh
ping your a
ead, pause br
ition. When
back on the
press the we
Also remem
ire exercise.
ide La
on the edge
hould be fac
e dumbbells
ht. At the to
tly up and y
e same path
letely straigh
by using a
y forward a
ximize the
prevent str
f the weigh
her than sho
ess
the ground.
sition. The st
t, elbows o
bs tight and
iefly at the t
you have re
ground.
ights up sin
ber not to lo
n order to su
teral
of a flat benc
ing eachothe
out to your
of the mov
ur thumbs s
and continue
t and rigid,
little bit of
d back as y
mount of
ess to your
s at all time
lder height a
Using
arting
t and
back
p and
ached
e this
ck your elbo
pport your s
h. At
r and
sides
ment
hould
until
try to
body
u lift
uscle
lower
s, but loosen
s this could l
ws out at th
pine and low
ing up your
ead to an inju
top, as this
r back, mak
form is a go
ry.
will keep th
e sure to kee
od idea. Als
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Pri
Seco
Equi
Mec
Pro
palm
With
(you
shou
mov
mus
Tips
shou
entir
the
will
Pri
Seco
Equi
Mec
Pro
your
dum
dum
until
weig
Tips
arms
not s
you'l
Seat
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Sit on the
s should be
your feet pl
should alter
lders. Lower
ment with
ular failure.
: Make sure
lders and als
lift. You c
eight instead
aximize mu
Seate
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Sit on the
legs. Lean f
bells up o
bells with y
your upper
hts over the s
: Make sure
bent. You s
wing the we
l have to go
d Fro
Shoulders (les: Traps
ed: Dumbbe
Isolation
Technique
edge of a fla
facing your
anted firmly
nate betwee
the weight
the other a
you don't
make sure t
n allow you
of staying c
scle stimulat
Bent
Shoulders (les: Traps
ed: Dumbbe
Isolation
Technique
edge of a fl
rward until
f the groun
our palms fa
arms are sli
ame path an
to stay bent
ould be in c
ights up or
airly light in
nt Du
nterior)
lls
t bench and
body and yo
on the groun
arms) until
over the sa
m. Continu
aise the du
o keep your
r body to sw
ompletely rig
ion and prev
-Over
Rais
osterior)
lls
at bench wit
your chest is
d. Bend yo
ing in. Raise
htly higher
continue un
over through
omplete cont
se jerky mo
order to allo
bbel
ick up a pair
ur arms sho
d, raise one
l it is slightl
me path an
the exerci
bbells muc
rms slightly
ay slightly a
id and uprig
nt stress to y
ear
a pair of du
touching yo
ur arms sli
the dumbbe
than your sh
til you reach
out the entir
rol of the we
tions. This i
for a full ra
Rais
of dumbbell
ld be slightl
of the dumb
y higher th
then perfo
se until you
h higher tha
bent through
s you lift an
t. Moving n
our lower ba
ater
mbbells und
ur legs and p
htly and h
lls out to yo
oulders. Lo
muscular fail
lift and ke
ight at all ti
an exercise
nge of motio
s. Your
y bent.
ells up
n your
rm the
reach
n your
out the
lower
turally
k.
l
rneath
ick the
ld the
r sides
er the
ure.
p your
es. Do
where
n.
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Pri
Seco
Equi
Mec
Pro
over
of d
Kee
your
shou
until
Tips
exer
that
time
Stan
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Stand wi
at the waist u
umbbells wi
ing your kn
sides until
lders. Lower
you reach m
: Make sure
ise in order
is light enou
without hav
ding B
Late
Shoulders (les: Traps
ed: Dumbbe
Isolation
Technique
h your feet
ntil your bod
th your pal
es bent and
your upper
the weights
scular failur
to keep your
o prevent inj
gh for you t
ing to use m
ent-O
al Ra
osterior)
lls
about should
y is parallel
ms facing i
back flat, ra
arms are sl
nder control
e.
lower back
uries. Make
completely
mentum or j
er Re
se
er-width ap
o the ground
and bend
ise the dum
ightly highe
and continu
flat througho
sure you cho
control the
rky motions
r
rt and bend
. Hold a pair
your arms.
bells out to
r than your
the motion
ut the entire
ose a weight
eight at all
.
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C e
E
t
e
u
ci
b
se
e
l
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Pri
Seco
Equi
Mec
Pro
dum
shou
a co
were
Tips:
yourheav
benc
Pri
Seco
Equi
Mec
Pro
floor
you
possi
your
chest
Tips
lock
betw
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Lying do
bells at arm
ld be facing i
fortable str
hugging a b
Be sure that
arms to a 90. Plant you
h to activate
D
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Lie on an
for stability.
ere holding
ible on your
arm reaches
before you r
: Do not low
your elbows
een your sid
Du
Chest
les: Anterior
ed: Dumbbe
Isolation
Technique
wn on a fla
s length wit
in. Slowly lo
tch. Now sq
rrel.
you do not b
-degree anglfeet on the
our core.
mbbe
Chest
les: Shoulder
ed: Dumbbe
Compound
Technique
flat bench,
Start with a
a barbell. N
uter chest. T
a 90-degree
eturn the bar
r your uppe
at the top o
s and elbows
bbel
Deltoid
lls, Flat Benc
bench, beg
a sligh ben
er the weig
ueeze the du
end your arm
e to completfloor for sta
l Che
s, Triceps
lls, Flat Benc
keep your fe
dumbbell in
w lower the
he bar shoul
ngle. There
to arms leng
arms below
f the movem
to take press
Fly
h
in the exerci
d in your el
t out to the
mbbells back
s too much.
the rep, thaility or put
t Pre
h
et firmly pr
each hand h
from arms
be lowered
should be a
h position.
the plane of
ent. You can
ure off the s
se by holdi
bows. Your
sides until yo
together as
f you have t
n the weighthem on up
ss
ssed down
eld overhead
length to as l
under contro
rief pause on
your body.
vary the di
oulders.
g the
palms
u feel
if you
bend
is toon the
n the
as if
ow as
l until
your
o not
tance
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Pri
Seco
Equi
Mec
Pro
the fl
as if
as lo
cont
brief
posit
Tips
not l
dista
shou
Pri
Seco
Equi
Mec
Pro
the d
palm
you
toget
Tips
bend
is to
umbb
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Lie on an
loor for stabi
you were ho
w as possible
ol until you
pause on y
ion.
: Do not low
ock your el
nce between
lders.
In
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Lying do
umbbells at
s should be f
feel a com
her as if you
: Be sure tha
your arms to
heavy.
ell In
Chest
les: Shoulder
ed: Dumbbe
Compound
Technique
incline benc
lity. Start wit
lding a barb
on your out
r arm reache
our chest be
er your uppe
ows at the
your sides
line D
Chest
les: Anterior
ed: Dumbbe
Isolation
Technique
n on an inc
arms length
acing in. Slo
fortable stre
were huggin
t you do not
a 90-degree
line
s, Triceps
lls, Flat Benc
h, keep your
h a dumbbell
ll. Now low
r chest. The
s a 90-degre
fore you ret
r arms below
op of the m
and elbow
umbb
Deltoid
lls, Flat Benc
line bench, b
with a sligh
wly lower th
ch. Now s
a barrel.
bend your ar
angle to com
hest
h
feet firmly p
l in each han
r them from
bar should b
e angle. Th
urn the bar
the plane o
ovement. Yo
to take p
ll Fli
h
egin the exe
bend in yo
weight out
ueeze the
ms too much
plete the rep,
ress
ressed down
held overh
arms length
lowered un
re should b
to arms len
your body.
u can vary
essure off
s
cise by hold
r elbows. Y
o the sides u
umbbells b
. If you hav
then the wei
on
ad
to
er
a
th
Do
he
he
ing
our
ntil
ack
to
ght
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Pri
Seco
Equi
Mec
Pro
AL
use
towa
not n
may
Pri
Seco
Equi
Mec
Pro
your
press
the t
exer
Dum
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
AYS use S
barbell. No
rd your neck
ecessary to l
not be the be
Du
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Take a bhands. Grad
the dumbbe
p portion of
ise. This mo
bell
Chest
les: Shoulder
ed: Dumbbe
Compound
Technique
mith machin
with shoul
. Keep elbo
ock arms at
st exercise fo
bbel
esist
Chest
les: Shoulder
ed: Dumbbe
Compound
Technique
nd and wrapa pair of du
lls straight u
the lift and i
vement will
Press
s, Triceps
lls, Flat Benc
or dumbbe
er-width pos
s pointing o
he top. If yo
r you.
Pres
nce B
s, Triceps
lls, Flat Benc
it around yombbells and
. The band
ncrease the t
reatly help b
to Ne
h
lls for safet
ition lower t
ut and raise
u have shoul
s Wit
nds
h, Resistance
ur back withlay down on
ill add more
iceps recruit
uild the raw
k
......NEVER
e dumbbells
uickly. It is
der pain this
Band
each end ina bench and
resistance to
ment for this
ench.
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A D M
E
N
E
L
CI
U
SE
B
EL
L
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Pri
Seco
Equi
Mec
Pro
- Sta
- Pla
- Si
starti
- Aft
- Ke
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
nding uprigh
e the left ha
ply bend di
ng position a
er completin
p the back st
ne Du
Obliques
les: Front Ab
ed: Dumbbe
Isolation
Technique
, hold a dum
d behind yo
ectly sidewa
nd repeat
all the reps
raight and th
bbel
s
ll
bbell in your
ur head (bice
ys toward th
for one side s
head up an
Side
right hand at
next to ear)
side holdin
witch the du
don't lean f
end
your side
g the dumbb
bbell to the
rward
ell, return to
other hand
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D
Pri
Seco
Equi
Mec
Pro
uble
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Dumb
Abdominals
les: Core, An
ed: Dumbbe
Compound
Technique
ell S
terior Deltoi
lls
ing f
s
r Ab
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eg
E
D
e
m
ci
b
se
ll
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Pri
Seco
Equi
Mec
Pro
with
take
leg i
right
and
Tip: exer
mov
jerky
Pri
Seco
Equi
Mec
Pro
sligh
your
paral
abs t
standup, s
failu
Tips
tight
with
mom
the s
stres
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Pick up a
your feet ab
a large step f
parallel to t
leg until you
ontinue alter
It is very imise. Make su
ment. Also
motions or
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Stand wi
tly outward.
feet. Squat
lel to the flo
ight and lo
ing positionquat back d
e.
: Always ma
and lower b
full concent
entum to lift
anding posit
to the knees
D
Quads
les: Hamstrin
ed: Dumbbe
Compound
Technique
pair of dum
ut shoulder-
orward with
e ground. O
are in a stan
nating until
portant thatre to keep y
remember to
ody moment
Quads
les: Hamstrin
ed: Dumbbe
Compound
Technique
h your feet
There should
own to the
r and your k
er back arc
but do not lwn over th
intain proper
ck arched. S
ration in or
the weight.
ion as this wi
joints.
mbbe
gs, Glutes
lls
bbells off the
width apart.
our right leg
nce you reac
ding position
ou reach mu
you maintainur back strai
stay in co
um.
umbb
gs, lower ba
lls
about shoul
be a pair of
loor and gri
nees should
ed, drive th
ck your knesame path
form throug
quats are a bi
er to preven
Also remem
ll maximize
ll Lu
ground usin
With your b
and lunge d
the bottom,
. Perform the
cular failure
proper formght, head up
plete contro
ll Sq
k, Glutes
lder-width a
dumbbells o
the pair of
e in line wit
weight up
s out at theand continue
hout this exe
ig power mo
t injuries. D
er to not lo
muscle stimu
ges
g your legs
ck straight,
wn toward t
drive your b
same move
.
at all timesand abs tigh
l of the wei
at
art and wit
the ground
dumbbells.
h your toes.
with your l
op. Once yountil you h
rcise by keep
ement and y
o not use j
k your knee
lation to you
not your bac
head up and
he floor until
ody back up
ent with yo
when perforthroughout
hts rather t
h your toes
resting just
our thighs s
eeping your
gs until you
u are standinave reached
ing your he
ou must exe
rky motions
s out when y
r legs and wi
k). Stand
abs tight,
l your left
with your
ur left leg
ming thisthe entire
an using
pointing
utside of
hould be
head up,
are in a
g straightmuscular
d up, abs
ute them
or body
ou are in
ll prevent
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Pri
Seco
Equi
Mec
Pro
first
plac
knee
Repe
Tips
emp
Pri
Seco
Equi
Mec
Pro
Pick
Spac
an o
forw
your
throu
your
pers
yourbein
keep
reac
Tip:
durin
your
as yo
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Stand wit
leg on benc
the foot of s
of first leg.
at first step
: Keep tors
asizes the G
tiff L
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
up a pair of
e your feet sl
erhand grip
ard at the w
lower back
ghout the en
hamstrings.
n and will d
hamstrings,fully erect.
the stress o
ed muscular
It is extrem
g this exerci
butt out and
u perform y
Du
Quads
les: Hamstrin
ed: Dumbbe
Compound
Technique
h dumbbells
. Stand on
econd leg on
eturn to ori
ith opposite
o upright d
luteus Maxi
gged
Hamstrings
les: Upper b
ed: Dumbbe
Compound
Technique
umbbells of
ightly narro
just outside
ist and lowe
hould remai
tire exercise
he distance
pend on bo
ull the weigBy not allo
n your hams
failure.
ly important
se but instea
keeping the
ur reps as thi
bbel
gs, lower ba
lls
grasped to si
ench by ext
bench. Step
inal standin
leg alternatin
uring exerci
us; stepping
Deadl
ck, lower ba
lls
f the ground
er than shou
of your legs.
the weight
arched as t
. Lower the
that you are
y structure a
ht back up ining your bo
trings at all
that you do
maintain a s
umbbells cl
is will keep t
Step
k, Glutes
des facing th
nding the hi
down with s
position by
g first steps
se. Steppin
close to the
ft wi
k, Glutes, S
using power
lder-width ap
Keeping a
oward the g
is will keep
weight down
ble to lower
nd flexibility
to the standidy to stand
times. Conti
not round o
light arch at
se to your b
e tension on
Ups
e side of a b
p and knee
cond leg by
placing foot
etween legs.
a distance
ench empha
h Du
oulders
from your le
art and hold
light bend i
ound. As yo
the tension
until you fe
the bar will
. Once you f
g position bp completel
nue the moti
t your lowe
all times. In
dy. You mu
the hamstrin
ench. Place
of the first l
flexing the h
of first leg to
from the
izes Quadric
bbel
gs (not your
the dumbbell
your knees
u lower the
n your hams
el a full stre
ary from per
eel a full stre
t stop just sy straight yo
ion until you
back at any
order to keep
st also reme
gs and will
oot of
g and
ip and
floor.
bench
eps.
s
back).
ls with
, bend
eight
trings
tch in
son to
tch in
ort of u will
have
point
your back fl
ber to keep
inimize your
at, really foc
a slight bend
risk of injur
us on stickin
in your knee
.
s
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Pri
Seco
Equi
Mec
Pro
Dum
the d
knee
and
the d
is a
Pri
Seco
Equi
Mec
Pro
dum
to usdum
holdi
by u
simp
is ok
fully
and
dum
of du
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
bbell deadlif
Stand in
umbbells do
s and torso u
our head in
umbbells ne
reat exercise
tand
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Place tw
bells are not
e hexagon dbells with th
ing an exerci
sing your ar
ly stand up o
ay to perfor
recruit the g
escend unde
bell and one
mbbells in y
Dum
Legs
les: Back, Tr
ed: Dumbbe
Compound
Technique
s are very si
n upright p
n toward th
ntil your reac
a neutral pos
r your sides.
for developi
ng Du
Calves (Gas
les: None
ed: Dumbbe
Isolation
Technique
dumbbells
circular bec
umbbells fore entire ball
e bike for b
ms to lift y
n the balls o
this exercis
strocnemius
r control. Th
leg at a time
our hand if y
bbell
aps, Forearm
lls
ilar to dum
sition while
e floor by fir
h the floor o
ition through
Don’t let th
ng your legs
bbel
trocnemius a
lls
on the floor
use you do n
this exerciseof your feet
lance. It is i
ur bodywei
your feet co
with either
muscle. Go
is exercise c
. To add resi
u can keep y
Deadl
s, Rhomboid
bell squats.
holding dum
st sitting you
just slightly
out the mov
m swing out
nd back.
l Calf
nd the Soleus
side by sid
ot want the
. Step onto. In the exam
portant that
ht. To com
ntracting you
ent knees or
s high as yo
n also be pe
tance you ca
our balance.
ft
, Glutes
bbells at you
r hips back,
above. Keep
ment. Make
in front of y
Raise
)
. Make sure
to roll. It is
he handle ople the train
you do not c
plete a repei
r calf muscle
straight kne
can on each
formed with
n even hold
r sides. Low
hen bend yo
your back fl
sure you ke
our body. Th
the
best
thee is
heat
ition
s. It
s to
rep
one
set
er
ur
at
p
is
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Pri
Seco
Equi
Mec
Pro
the e
onto
exer
som
you
repet
mus
knee
each
Pri
Seco
Equi
Mec
Pro
back
strai
leg
grou
right
with
Tip:
perf
abs
com
mom
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Step onto
ntire balls o
something
ise bike for
one could si
o not cheat
ition simply
les. It is oka
s to fully rec
rep and desc
Bac
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Pick up a
. Stand wit
ht, head up
nd lunge do
nd. Once yo
leg until yo
your left leg
It is very i
rming this e
tight throug
lete control
entum. Be c
Donk
Calves (Gas
les: None
ed: Dumbbe
Isolation
Technique
the handle
f your feet.
for support.
alance. This
on your lo
y using you
stand up on
to perform
ruit the gast
nd under co
ward
Quads
les: Hamstrin
ed: Dumbbe
Compound
Technique
pair of dumb
your feet
and abs tigh
wn toward t
u reach the
are in a sta
and continue
portant that
ercise. Mak
out the ent
of the weig
reful not to h
y Cal
trocnemius a
lls
f the dumbb
ean forward
In this exa
exercise is c
er back to a
r arms to lift
the balls of
his exercise
ocnemius m
ntrol.
Dumb
gs, lower ba
lls
bells off the
bout should
, take a larg
e floor until
ottom, driv
nding positi
alternating u
you maintai
sure to keep
ire moveme
ts rather th
it your knees
Rais
nd the Soleus
ells or any r
at a 90-deg
ple the tra
alled a donke
d resistance.
your bodywe
your feet c
with either b
scle. Go as
ell L
k, Glutes
round using
r-width apa
step backw
l your left le
your body
n. Perform t
ntil you reac
proper for
your back s
nt. Also re
n using jerk
on the grou
)
aised platfor
ree angle an
inee is hold
y calf raise b
It is import
ight. To com
ntracting yo
nt knees or s
high as you
nges
your legs (n
rt. With you
ard with you
g is parallel
back up wit
he same mo
muscular fa
at all times
raight, head
ember to s
y motions o
d.
with
d hold
ing an
ecause
nt that
plete a
ur calf
traight
can on
t your
r back
r right
to the
h your
ement
ilure.
when
up and
tay in
r body
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Pri
Seco
Equi
Mec
Pro
use
and i
the s
right
Hold
and
Squeposit
your
moti
weig
ne-Le
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Pick up a
ny type of p
is near some
ame foot (if
foot) on the
on to somet
hen move t
eze your calion. Repeat t
Make sur
knee joint.
n by fully e
ht.
ged D
Calves
les: None
ed: Dumbbe
Isolation
Technique
dumbbell in
latform as lo
hing that yo
you are hold
edge of the
hing with yo
e weight by
at the top, pe motion fo
to keep a sl
s with all c
xtending an
umbb
lls, platform
one hand a
ng as it allo
u can hold o
ing the dum
platform wit
ur opposite h
coming up
ause brieflyeach leg.
ight bend in
alf exercises,
flexing you
ll Ca
d stand on t
s you to pe
nto for supp
bell in your
h your heel
and in order
on your toe
nd then retu
our leg in or
make sure t
r calves as y
f Rais
he platform
form a full
rt). Place th
right hand,
anging off t
to support y
as high as
n back to the
der to avoid
o use a full
ou lift and l
es
you can
alf raise
e ball of
use your
he edge.
ur body
ou can.
starting
stressing
range of
wer the
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B
c
E
D
e
u
ci
b
se
el
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Pri
Seco
Equi
Mec
Pro
body
Low
Tip:
weig
weig
than
Pri
Seco
Equi
Mec
Pro
sure
shou
body
with
will
elbo
mov
perf
Tip:
perf
stick
okay
sligh
ary Muscle:
ndary Musc
pment Need
anics Type
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. Shrug sho
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Don't make
ht up, as thi
ht straight u
bending you
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Starting
to flatten yo
ld be placed
weight on y
your left ar
ontract your
close to y
ment. You
rm a set with
It is very i
rm this exer
ing your but
to move nat
tly as you lif
Du
Traps
les: Shoulder
ed: Dumbbe
Isolation
Technique
t of dumbells
lders in an
repeat.
the mistake
could lead
p and down.
elbows.
ne Ar
Mid-Back,
les: Lower B
ed: Dumbbe
Isolation
Technique
y putting yo
r back as it
nice and wid
ur left leg r
with your p
back muscl
ur body an
on't want t
the other ar
portant that
ise as this c
out and ke
rally throug
the weight.
bbel
s, Upper bac
lls
. Hold them
upward mov
of rolling y
to an injury.
Try to keep
m Dum
ats (Latissi
ack (Erector
lls, Bench
ur right knee
should be p
to offer bal
ather on you
alm facing i
s rowing the
try to keep
twist your
.
you do not
ould easily l
ping a nice
hout the exer
Shru
with your pa
ement contr
our shoulder
Instead, you
your arms
bbell
us Dorsi)
pinae), Bice
and right h
rallel with t
nce. You sh
r right arm.
ward toward
weight up to
your should
entire body
ound out yo
ad to an inj
rch in your
cise and allo
g
lms facing in
cting your t
s back as y
should sim
ompletely s
Row
ps
nd on a ben
e floor. You
ould feel mo
Next grip a
your body.
your side. K
ers square d
to cheat. S
ur lower bac
ury. Instead,
lower back.
your back
toward your
rap muscles.
u shrug the
ly shrug the
raight rather
h. Make
r left leg
t of your
dumbbell
Now you
eep your
uring the
itch and
k as you
focus on
It is also
o rise up
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Pri
Seco
Equi
Mec
Pro
1
Note
You
T
Pri
Seco
Equi
Mec
Pro
at th
over
they
dum
Tip:perf
stick
okay
up sl
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
) You will
) Lie on yo
) Hold the
to keep y
: This exerci
can position
o Ar
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Stand wit
e waist wit
and grip. B
touch your
bells but do
It is very imrm this exer
ing your butt
to move nat
ightly as you
Dumb
Lats & Pect
les: Shoulder
ed: Dumbbe
Compound
Technique
be performin
ur back with
weight in yo
ur wrists an
se can also b
our feet on
Dum
(Pro
Mid-Back (
les: Lower B
ed: Dumbbe
Compound
Technique
h feet should
your head
bending y
upper abdo
not let them
portant thatise as this c
out and kee
urally throug
lift the weig
ell P
rals
s, Triceps
lls, Bench
g this exercis
your head at
r hands, arm
arms from f
e done with t
he bench or
bell
nated
homboids),
ack (Erector
lls, Bench
er width apa
up and gras
ur arms, lift
inals. Reve
ouch the flo
ou do not ruld easily le
ping a nice a
hout the exe
t.
llove
e on a flat be
the edge of t
s extended a
lexing. Do n
wo dumbbell
n the floor f
ow - O
Grip
Lats (Latissi
pinae), Bice
rt and a ben
p a pair of
the dumbb
rse the mov
r until after
und out youad to an inju
rch in your l
rcise and all
r
nch.
e bench.
bove your ch
t lock your e
ls. One in ea
r more stabi
verh
us Dorsi)
ps
in the knee
dumbbells
lls straight
ment to lo
our last rep.
r lower back ry. Instead, f
wer back. It
w your back
est. Try
lbow.
h hand.
lity.
nd
s. Bend
ith an
p until
er the
as youocus on
is also
to rise
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Pri
Seco
Equi
Mec
Pro
dum
towa
mov
Twi
ary Muscle:
ndary Musc
pment Need
anics Type
er Exercise
Fully ext
bell to arm
rd. Keep he
ment.
ting
Mid-Back (
les: Lower B
ed: Dumbbe
Compound
Technique
nd arm at b
it area while
ad up and b
umbb
homboids),
ack (Erector
lls, Bench
ottom with
twisting du
ack straight.
ll Ro
Lats (Latissi
pinae), Bice
alms facing
bbell until
Squeeze ba
w
us Dorsi)
ps
to rear. Pull
palms facing
k at top of
top related