basic dumbbell exercises
Post on 29-Nov-2014
307 Views
Preview:
DESCRIPTION
TRANSCRIPT
FLAT CHESS PRESS
FLAT CHESS FILES
SEATED SHOULDER PRESSES
LATERAL RISES
FRONT RAISES
CHEST DUMBBELL EXERCISES
SHOULDER DUMBBELL EXERCISES
1. Lying flat on bench, hold the
dumbbells directly above chest,
arms extended
2. Lower dumbbells to chest in a
controlled manner
3. Press dumbbells back to starting
position and repeat
4. Avoid locking elbows
1. Lying flat on bench, hold
dumbbells directly above chest
2. Bend elbows slightly and
maintain throughout the exercise
3. Open arms to sides. Elbows
should remain 'locked' in a slightly
flexed position
4. When upper arms are parallel to
floor, return the weights to the
starting position and repeat
1. Sit upright on bench with dumbbells over
head. Make sure back is flat not
2. Lower dumbbells slowly to shoulders
3. When arms are at 90 degrees, press the
dumbbells back up and repeat.
1. Stand upright, knees slightly bent, shoulder
width apart, holding dumbbells at sides
2. Bend elbows slightly and raise the dumbbells
out to sides. Keep elbows slightly bent throughout
3. When arms are parallel to floor, slowly lower
back and repeat
1. Stand upright, knees slightly bent, shoulder
width apart. Palms should be towards thighs
2. Raise one dumbbell directly in front of you
3. When arm is parallel to ground lower dumbbell
slowly back. Repeat with the other arm
DEAD LIFTS
UPRIGHT ROWS
SHRUGS
HAMMER CURLS
CONCENTRATION CURLS
BICEPS DUMBBELL EXERCISES
BACK DUMBBELL EXERCISES
TRAPEZIUS DUMBBELL EXERCISES
1. Stand upright, feet shoulder width apart, knees
slightly bent
2. Bend lower back and knees to lower the weights
down your legs. Back must remain flat, lower back
should be arched inwards slightly. Keep head up
throughout exercise
3. Stand upright using lower back and legs,
maintaining flat back and keeping your head up
1. Stand upright, feet shoulder width apart, knees
slightly bent
2. Keeping dumbbells close to body, raise them to chin
3. Hold for a count of 2 and slowly lower to start
position and repeat
1. Stand upright, feet shoulder width apart, knees
slightly bent
2. Keeping arms straight 'shrug' shoulders as high as
possible and hold for a count of 3
3. Relax and repeat
4. Do not roll shoulders backwards as you shrug up
1. Stand upright with dumbells at sides
2. Turn palms inward so they face body
3. Curl dumbbells up slowly keeping your elbows close
to sides
1. Sit on edge of bench with feet flat on the floor
2. Holding dumbbell place elbow on inside of thigh,
just above knee
3. Curl dumbbell up towards your face. Do not swing
back as you lift the weight
4. Slowly lower the weight and repeat for desired
number of reps before switching arms
HALF SQUATS
DUMBBELL LUNGES
SEATED CALF RAISES
OVERHEAD TRICEPS EXTENSIONS
FRENCH PRESSES
LEG DUMBBELL EXERCISES
CALF DUMBBELL EXERCISES
TRICEPS DUMBBELL EXERCISES
1. Holding dumbbells at sides, stand upright with your
feet shoulder width apart
2. Bend from knees until thighs are almost parallel to the
ground (avoid letting knees turn inwards)
3. Keep back flat, lower back slightly arched inwards and
head up
4. Return to upright position and repeat
1. Holding dumbbells at sides, stand upright with feet
slightly less than shoulder width apart
2. Step forward about 2 feet with one foot and bend knee
to about 90 degrees. As you plant your foot bend trailing
knee so it nearly touches floor
3. Push off with front foot to return to starting position
4. Repeat for the desired number of reps and change
legs
1. Sit on the edge of the bench, feet flat on the floor
about 12 inches apart.
2. Rest dumbells on thighs while keeping hold of
them
3. While staying seated raise heels by just using toes
4. Lower your heels to the ground and repeat
1. Stand upright, feet shoulder width apart
2. Hold dumbbell directly above head with arm fully
extended. Clasp elbow with free hand for support
3. Slowly let elbow fold so dumbbell is lowered
behind head
4. Extend arm back to starting position. Repeat for
the desired number of reps and switch arms.
1. Lie flat on bench. Hold dumbbells
directly above chest with palms
facing each other. Dumbbells should
be just about touching each other
2. Keeping your shoulders locked, let
your elbows fold so dumbbells are
lowered down to either side of head
3. Extend both your arms back to
start position and repeat
WIDE ROW
STIFF LEGGED DEAD LIFT
BEND TO OPPSOITE FOOT
DEAD LIFTS
DOUBLE SIDE BEND
DUMBBELL EXERCISES FOR BACK
DUMBBELL EXERCISES FOR ABDOMINALS
1. Grab one dumbbell with each hand and flex your
knees and hips to bring yourself to a squatting
position
2. Lift both dumbbells straight up without altering
the angles at your knees and hips and lower them
back after a short pause
3. Breathe out when lifting the dumbbells and
breathe in when returning to starting position
1.Stand up and reach down in order to hold two
dumbbells with both hands (knees slightly bent)
2.Raise your upper body until you are standing and
lower it back after a short pause
3.Try to keep your arms straight throughout by
keeping the same small arch in your elbows
1. Stand up, reach down and grab a dumbbell just
above one of your feet with your opposite hand
(knees slightly bent).
2. Lift the dumbbell up until you are standing up and
lower it back after a short pause.
3. Keep a slight arch in your knees throughout
1.Stand up and grab a dumbbell with each of your
hands
2. Flex your knees and hips in order to lower the
dumbbells straight down and raise yourself back up
after a short pause
3. Breathe in when lowering and breathe out when
returning to starting position
1. Hold a dumbbell with one hand along the side of your
body
2. Tilt your upper body to the side that holds the
dumbbell and bring it back after a short pause.
Complete your set and change sides
3. Be careful not to tilt your upper body too far
sideways where it may be difficult to bring it back
top related