Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
There are many ways to perform dumbbell rows.
The most functional way is to have a wide base leg. If you are rowing with your right arm, your left knee would be on the bench, and your right leg should be out about a foot to a foot and a half.
Always keep the base leg slightly bent, this ensures you will not compensate solely with your lower back.
You can have a slight torso rotation while you lift the dumbbell. This is functional like many pulling activities.
You can also perform the dumbbell row as a strict isolation exercise. You could also perform without the bench.
San Francisco Personal Training
Dumbbell hammer curls are a classic arm mass building exercise. There is no supination or pronation (turning) of your wrist during hammer curls. Your palms are always facing eachother.
They also strengthen your grip which can improve everything from your dead lifts to bench press.
To perform properly you should have your elbows in preferably against your sides.
Some people say you are only supposed to bring your arms up to 90 degrees and hold.
This has some merit because the brachialis, which is deep to the biceps is mostly active during isometric contractions.
To build the brachialis means the lower part of your upper arms could increase in size significantly.
San Francsico Personal Training
The dumbbell Y press is a great way to work your shoulders.
The Y press is usually better than regular shoulder press for people with shoulder issues because the shoulders are abducted to a lesser degree.
Perform the Y press as a first or second shoulders exercise in your shoulder workout.
It is also a good finisher.
For exercises for the entire body, simply look at the anatomy chart, and click to find information, descriptions and videos.
Dumbbell pullovers are an old school exercise which you can use on a variety of work out days.
They are a great heavy load for the long head of your triceps.
My favorite use for dumbbell pullovers is to finish off a chest back superset workout.
You can also perform triceps extensions at the end of your set to work more triceps.
Make sure you keep your arms slightly bent, your elbows in towards each other and don't drop the 85 lb. dumbbell on your head.
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
National Academy of Sports Medicine
Certified Personal Trainer
Performance Enhancement Specialist
Corrective Exercise Specialist
National Strength & Conditioning Association
Certified Strength & Conditioning Specialist
How to Do Dumbbell Curls correctly
Dumbbell Curl training video
Dumbbell Curl exercise video
Dumbbell Curl done correctly
Dumbbell Curl instructional video
Doing Dumbbell Curls correctly
Dumbbell curls instructional video
When training bicep Dumbbell curls are one of the most effective but there are a few things to avoid when doing Dumbbell curls the get the most out the exercise and avoid injury.
Correctly doing dumbbell curls involves a few things which will help make Dumbbell curl extremely effective.
Dumbbell Chest press instructional video
Dumbbell Chest Press exercise video
Isolating the chest and developing the stabilizing muscle dumbbell Chest press is extremely effective at developing the Pectoralis major muscle. Known as the Pecs, Dumbbell Chest press isolate like no other and will add variety to your chest workout and training.
*******TheBestWayToExercise**** teaches the importance of supination during a dumbbell biceps curl.
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Warm up for 10 minutes with dynamic stretching.
Dumbbell Squat Jumps 8X
Dumbbell Squat with "Y" Lift 8X
Dumbbell Split Squat Jump 8X
Dumbbell Push Up with Tricep Kickback 4X each side
Hanging 180 8X
Dumbbell T Rotation 8X
Complete as many rounds as possible in 20 minutes.
Cool Down with foam rolling and static stretching.
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New York personal trainer and natural bodybuilder Avadean Lewis trains shoulders doing dumbbell lateral raises with NYC personal trainer and wrestler Hector Rosado in this video. Visit Avadean's personal website *******www.avadeanlewis**** and subscribe to his blog.
Extreme Dumbbell Fitness is a complete dumbbell workout program designed to burn fat, increase fitness and build an athletic body.
Dumbbell Chest Press On Ball Exercise
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Instructional video on how to do alternate dumbbell curls with correct form. It puts real focus on each bicep because you do one arm at a time, thus it is a very good exercise for your biceps. Visit hellosixpackabs**** for more videos, advice, exercises and workouts.
*******HelloSixPackAbs**** - Instructional video demonstrating how to do Concentration Dumbbell Curls as a Biceps Exercise. This is an excellent bicep exercise, because it eliminates all other arm movement and puts all the focus on your biceps.
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*******www.BlastYourBench**** This is a killer shoulder exercise that Vince DelMonte showed me while we were working out in Vegas. Its Power Dumbbell Lateral Raises. It overloads the shoulders for an awesome pump.
Supports the knee and one hand on the same side on a bench. With dumbbells in hands and torso parallel to the ground, pull the dumbbells and rises, passing his arm around easy. Do not be promoted at the back.
This bench press exercise will provide unique muscle stimulation and help increase your strength. Its timed dumbbell bench press. Take 50% of your working weight for dumbbell bench presses and perform a 3 minute long set.