Relmar
11-26-2005, 11:30 PM
Dumbbell Dummy Guide
-By Relmar (just to spite TS)
Dumbbells
Let’s begin with a little bit on what dumbbells are.
Dumbbells are free-weights used by each hand in resistance training. They can be curled, lifted, pulled and lowered in various exercises to train different muscle groups. Dumbbells are great because they are affordable, require little room for storage, and are easily accessible. You can generate great gain in your upper body with dumbbells alone. Also, because they are a compact size and used individually by each hand, they help you to eliminate strength imbalances (one arm stronger than the other), and allow you to rotate and pull them back further then barbells and other machines. For instance, with a tradition barbell bench-press you are limited to pulling the bar to your chest line only, with barbells you squeeze in an additional few inches.
There are many other advantages to dumbbells, but there are also some limitations. Dumbbells cannot train neck muscles and the lower body too well. They are also uncomfortable in certain exercises, mainly ones that include triceps. These should not stop you from achieving great results however. If you have access to other machines and equipment, use them together with dumbbells.
Training
If you do not yet own a set of dumbbells I would advise you to purchase an adjustable pair that usually comes in packages with 50 or more lbs for under $100. If possible, find the ones that screw on instead of clips. If money is no problem, then a dumbbell rack is safer, smaller, and less time consuming. A full set usually runs for over $300.
As stated before, dumbbells should be used in conjunction with other equipment. They make great finish exercises. But not to worry, alone they are just as useful.
It is advised that you do not train more than 2 times a week on a single muscle group (ex. Chest), 3 times maximum. Your body needs rest, and if it is not sufficient you may run into over-training problems. This is where muscle deteriorates, and you become weaker as a result! You should not be spending more then <1-2 hours in the weight room. I train 4 times a week, divided to 2 different muscle groups per day. My workout schedule looks something like this:
Day 1 (Monday and Thursday)
Chest
Triceps
Upper Back
Day 2 (Tuesday and Friday)
Shoulders
Biceps
Forearms
Wrists
Each of these exercises I do 8 reps, 3 sets and complete in approximately an hour. On my off days I do cardio for 30 minutes. Cardio are activities that include sports, biking, and jogging or any variation of the three. They are essential to any bodybuilders as they increase endurance, decrease recovering heart rate, and lose fat.
Remember to consume good amounts of protein before and after workouts, and drink lots of fluids. Think of protein like gas, and water like oil. I won’t get in to nutrition too much right now, I’m writing an upcoming article on that, but will say it is recommended for every lb you weight you must consume 1-1.3g of protein. Milk, meat, fish, and eggs are all good sources of protein.
Beginners will experience some soreness usually within the first week. If however you feel overwhelmed at any given day STOP… relax and continue the next day. Weight training is a long overtime process, it takes time and dedication. It will also require maintenance, meaning you will lose what you gain if you stop. When exercises become very easy, gradually increase them by 1-5 lbs.
Breathing is important too. Every time you lift, pull, or anything that requires strength where you struggle you inhale. When you are dropping, releasing, or lowering you exhale.
Before we begin, here is an overview that includes common muscle parts incase you are not familiar with them or simply wish to review:
(Note: These are not the full scientific terms; they are simply short-form variations which are commonly used in the weight room)
Exercises
Start with your weaker body part always (if you are right handed, your left hand is weaker). Do not out perform one and leave the other behind. If your left hand can only do 15lbs with curls, do 15lbs with your right hand even it seems easy.
Stretch for at least 5 minutes before working out.
WARNING: If you are using any overhead exercise with adjustable dumbbells, make sure they are securely tight. Use a wrench if you have to.
These will be divided into the major muscle groups:
Chest
Dumbbell Press: An exercise similar to the popular bench-presses. Lay down on a flat bench, and push up away from your chest until arms are fully extended. Do not raise dumbbells over your face, rather over your chest. Hands should be shoulder width apart. You can also use a decline, and incline bench. Incline bench faces upward ( / ) and focuses on the upper chests. Decline is the opposite, and faces downward ( \ ) working the lower chest. The same principle applies; push directly up above your chest. Don’t try to push diagonally when on the incline or decline, directly up ( | ) over your chest only
Dumbbell Flyes: On a flat bench, extend arms upward over your chest until dumbbells meet. Now lower the dumbbells to each side parallel to the floor and hold for two seconds. Slowly raise them again. This tends to work the pecs and gives you a nice chest line over time.
Dumbbell Bench Pullovers: Lying down, hold one dumbbell with both your hands with your arms up. If an armed robber came to you with a gun and told you “hands up” to get the idea, except your laying down not standing. Lower the dumbbell behind your head as far as you can, and slowly lift back up so it is parallel to the floor, or even a few degrees higher.
Shoulder
Dumbbell Shoulder Press: Sitting or standing, have two dumbbells to your shoulders (palms not facing you). Keep them shoulder width apart, and raise them above your head until arms fully extended. Very similar to a bench press, but you are not lying down.
Dumbbell Arnold Press: A sort of variation of the Shoulder Press. Have two dumbbells curled to your chest (this time, palms facing you). Now raise them above your head. As your raise, twist your arms so that when your arms are fully extend, the palms are no longer facing you. When lower, twist the other way so that the palms face you when you reach your chest.
Dumbbell Side Raises: Sitting or standing, have two dumbbells in your hand. Let your arms hang loose so that dumbbells are somewhere close to your waist. Your palm should be touching the side of your leg. Half the dumbbell weight should be in front of you, the other half behind you. You are slowly going to raise your arms. Think of it like you are flopping your arms trying to fly. Once you have reached shoulder level, you should look like a cross, hold the position for 1 second and slowly lower back to starting position. Once you are very tired, try to swing to the cross position for additional reps.
Dumbbell Front Raises: Similar to side raises, have two dumbbells in your hand. Instead of raising them like a bird, raise them in front of you. Think of your destined position as you would hold a steering wheel, except your arms being straight. Extend until dumbbells reach shoulder height, and slowly lower.
Back
Dumbbell Rows: Rest one knee on a bench, and bend over until your head and chest is parallel to the floor and bench. Use one dumbbell, and work each arm separately. The opposite arm should be resting on the bench giving you more support. Hang your arm loose so it is straight. Now bend your arm as you pull, until the dumbbell touches your chest then lower. Do your reps for each arm, and then alternate.
Dumbbell Pullovers: This exercise is listed in the chest category, as it mainly works your chest out. However, pullovers also work your back and triceps out at the same time.
Bicep
Dumbbell Curls: Standing up, feet shoulder-width apart. Have your arms extended to your thighs; palms should not be facing you. Curl your arms towards your chest, when you touch the chest, slowly lower them back down. You can curl two dumbbells at once, do one arm at a time, or alternate between left and right.
Dumbbell Preacher Curls: In some ways similar to curls, preacher curls require an inclined/decline bench or a preacher bench. Sit down, and rest your tricep on the highest part of the bench. Work each arm separately. Curl up close to the shoulder, and lower.
Concentration Curls: Sit down and spread your legs a little. Rest your arm inside the thigh, close to the knee. Curl dumbbell to your shoulder and lower back down.
Triceps
Close-grip Dumbbell Press: Exact same thing as dumbbell press, but instead of having dumbbells shoulder width apart put them close in range with each other. Push up, and lower down. The rule with press is the closer your hands are to each other the more you are focusing on triceps, the farther they are the farther your chest you are working.
Crossface: Lying down, have one arm holding the dumbbell fully extended. Use your elbow to pull it down 45 degrees. Then pull up.
Dumbbell Triceps Extension: Rest one knee on a bench, and bend over until your head and chest is parallel to the floor and bench. Use one dumbbell, and work each arm separately. The opposite arm should be resting on the bench giving you more support. Think back to the rowing exercise. This is similar, but starts off with the dumbbell already touching the chest and arm curled. Now, stretch you arm as far back as you can, and lower back to curled position.
Dumbbell Behind-neck Press: Standing up, hold one dumbbell and put that hand up behind your head. Lower your elbow it slowly until it almost touches the back of your neck. When elbow is at 45 degrees, raise it back up.
-By Relmar (just to spite TS)
Dumbbells
Let’s begin with a little bit on what dumbbells are.
Dumbbells are free-weights used by each hand in resistance training. They can be curled, lifted, pulled and lowered in various exercises to train different muscle groups. Dumbbells are great because they are affordable, require little room for storage, and are easily accessible. You can generate great gain in your upper body with dumbbells alone. Also, because they are a compact size and used individually by each hand, they help you to eliminate strength imbalances (one arm stronger than the other), and allow you to rotate and pull them back further then barbells and other machines. For instance, with a tradition barbell bench-press you are limited to pulling the bar to your chest line only, with barbells you squeeze in an additional few inches.
There are many other advantages to dumbbells, but there are also some limitations. Dumbbells cannot train neck muscles and the lower body too well. They are also uncomfortable in certain exercises, mainly ones that include triceps. These should not stop you from achieving great results however. If you have access to other machines and equipment, use them together with dumbbells.
Training
If you do not yet own a set of dumbbells I would advise you to purchase an adjustable pair that usually comes in packages with 50 or more lbs for under $100. If possible, find the ones that screw on instead of clips. If money is no problem, then a dumbbell rack is safer, smaller, and less time consuming. A full set usually runs for over $300.
As stated before, dumbbells should be used in conjunction with other equipment. They make great finish exercises. But not to worry, alone they are just as useful.
It is advised that you do not train more than 2 times a week on a single muscle group (ex. Chest), 3 times maximum. Your body needs rest, and if it is not sufficient you may run into over-training problems. This is where muscle deteriorates, and you become weaker as a result! You should not be spending more then <1-2 hours in the weight room. I train 4 times a week, divided to 2 different muscle groups per day. My workout schedule looks something like this:
Day 1 (Monday and Thursday)
Chest
Triceps
Upper Back
Day 2 (Tuesday and Friday)
Shoulders
Biceps
Forearms
Wrists
Each of these exercises I do 8 reps, 3 sets and complete in approximately an hour. On my off days I do cardio for 30 minutes. Cardio are activities that include sports, biking, and jogging or any variation of the three. They are essential to any bodybuilders as they increase endurance, decrease recovering heart rate, and lose fat.
Remember to consume good amounts of protein before and after workouts, and drink lots of fluids. Think of protein like gas, and water like oil. I won’t get in to nutrition too much right now, I’m writing an upcoming article on that, but will say it is recommended for every lb you weight you must consume 1-1.3g of protein. Milk, meat, fish, and eggs are all good sources of protein.
Beginners will experience some soreness usually within the first week. If however you feel overwhelmed at any given day STOP… relax and continue the next day. Weight training is a long overtime process, it takes time and dedication. It will also require maintenance, meaning you will lose what you gain if you stop. When exercises become very easy, gradually increase them by 1-5 lbs.
Breathing is important too. Every time you lift, pull, or anything that requires strength where you struggle you inhale. When you are dropping, releasing, or lowering you exhale.
Before we begin, here is an overview that includes common muscle parts incase you are not familiar with them or simply wish to review:
(Note: These are not the full scientific terms; they are simply short-form variations which are commonly used in the weight room)
Exercises
Start with your weaker body part always (if you are right handed, your left hand is weaker). Do not out perform one and leave the other behind. If your left hand can only do 15lbs with curls, do 15lbs with your right hand even it seems easy.
Stretch for at least 5 minutes before working out.
WARNING: If you are using any overhead exercise with adjustable dumbbells, make sure they are securely tight. Use a wrench if you have to.
These will be divided into the major muscle groups:
Chest
Dumbbell Press: An exercise similar to the popular bench-presses. Lay down on a flat bench, and push up away from your chest until arms are fully extended. Do not raise dumbbells over your face, rather over your chest. Hands should be shoulder width apart. You can also use a decline, and incline bench. Incline bench faces upward ( / ) and focuses on the upper chests. Decline is the opposite, and faces downward ( \ ) working the lower chest. The same principle applies; push directly up above your chest. Don’t try to push diagonally when on the incline or decline, directly up ( | ) over your chest only
Dumbbell Flyes: On a flat bench, extend arms upward over your chest until dumbbells meet. Now lower the dumbbells to each side parallel to the floor and hold for two seconds. Slowly raise them again. This tends to work the pecs and gives you a nice chest line over time.
Dumbbell Bench Pullovers: Lying down, hold one dumbbell with both your hands with your arms up. If an armed robber came to you with a gun and told you “hands up” to get the idea, except your laying down not standing. Lower the dumbbell behind your head as far as you can, and slowly lift back up so it is parallel to the floor, or even a few degrees higher.
Shoulder
Dumbbell Shoulder Press: Sitting or standing, have two dumbbells to your shoulders (palms not facing you). Keep them shoulder width apart, and raise them above your head until arms fully extended. Very similar to a bench press, but you are not lying down.
Dumbbell Arnold Press: A sort of variation of the Shoulder Press. Have two dumbbells curled to your chest (this time, palms facing you). Now raise them above your head. As your raise, twist your arms so that when your arms are fully extend, the palms are no longer facing you. When lower, twist the other way so that the palms face you when you reach your chest.
Dumbbell Side Raises: Sitting or standing, have two dumbbells in your hand. Let your arms hang loose so that dumbbells are somewhere close to your waist. Your palm should be touching the side of your leg. Half the dumbbell weight should be in front of you, the other half behind you. You are slowly going to raise your arms. Think of it like you are flopping your arms trying to fly. Once you have reached shoulder level, you should look like a cross, hold the position for 1 second and slowly lower back to starting position. Once you are very tired, try to swing to the cross position for additional reps.
Dumbbell Front Raises: Similar to side raises, have two dumbbells in your hand. Instead of raising them like a bird, raise them in front of you. Think of your destined position as you would hold a steering wheel, except your arms being straight. Extend until dumbbells reach shoulder height, and slowly lower.
Back
Dumbbell Rows: Rest one knee on a bench, and bend over until your head and chest is parallel to the floor and bench. Use one dumbbell, and work each arm separately. The opposite arm should be resting on the bench giving you more support. Hang your arm loose so it is straight. Now bend your arm as you pull, until the dumbbell touches your chest then lower. Do your reps for each arm, and then alternate.
Dumbbell Pullovers: This exercise is listed in the chest category, as it mainly works your chest out. However, pullovers also work your back and triceps out at the same time.
Bicep
Dumbbell Curls: Standing up, feet shoulder-width apart. Have your arms extended to your thighs; palms should not be facing you. Curl your arms towards your chest, when you touch the chest, slowly lower them back down. You can curl two dumbbells at once, do one arm at a time, or alternate between left and right.
Dumbbell Preacher Curls: In some ways similar to curls, preacher curls require an inclined/decline bench or a preacher bench. Sit down, and rest your tricep on the highest part of the bench. Work each arm separately. Curl up close to the shoulder, and lower.
Concentration Curls: Sit down and spread your legs a little. Rest your arm inside the thigh, close to the knee. Curl dumbbell to your shoulder and lower back down.
Triceps
Close-grip Dumbbell Press: Exact same thing as dumbbell press, but instead of having dumbbells shoulder width apart put them close in range with each other. Push up, and lower down. The rule with press is the closer your hands are to each other the more you are focusing on triceps, the farther they are the farther your chest you are working.
Crossface: Lying down, have one arm holding the dumbbell fully extended. Use your elbow to pull it down 45 degrees. Then pull up.
Dumbbell Triceps Extension: Rest one knee on a bench, and bend over until your head and chest is parallel to the floor and bench. Use one dumbbell, and work each arm separately. The opposite arm should be resting on the bench giving you more support. Think back to the rowing exercise. This is similar, but starts off with the dumbbell already touching the chest and arm curled. Now, stretch you arm as far back as you can, and lower back to curled position.
Dumbbell Behind-neck Press: Standing up, hold one dumbbell and put that hand up behind your head. Lower your elbow it slowly until it almost touches the back of your neck. When elbow is at 45 degrees, raise it back up.