The public has been led to believe that they need a huge selection of equipment in order to get strong and build muscle. You can see it all the time in popular fitness and muscle magazines – all these great looking models with their bodies oiled up standing next to rows of shiny equipment.
This is in contrast to exercising on gym-type machines where main targeted muscles are isolated and are the only ones being utilized.
And that’s why today we will focus on a few super-effective dumbbell exercises.
Dumbbell Bench Press
The dumbbells allow you to work each side independently, and that is why prominent dumbbell benchers will often have better symmetry. Also, this move allows you to get a deeper stretch than you can get with a barbell.
Even though this is not always advisable, those with greater shoulder flexibility will benefit from even a slight increase in range of motion. Here is how it’s done:
- Sitting on the end of a flat bench, lie back onto the bench while placing the dumbbells against your thighs and abdomen.
- Lift the dumbbells to a position directly over your chest.
- Lower the dumbbells until they are slightly below the level of your chest and press the dumbbells to full extension.
- After performing a certain number of repetitions, lower the dumbbells back to your abdomen and sit back up so the dumbbells are again resting against your thighs and abdomen.
This move is a favorite amongst old-time arm wrestlers, which is reason enough to give it a go. So, if you want to start busting your guns out or just build some monster biceps, try out this exercise:
- Sit or stand with your elbow at chest level on a table, grasping one dumbbell.
- Start with dumbbell in a full flexed elbow position, your arm bent at 90 degrees.
- From this position, lower the dumbbell to the table under control.
- Forcefully curl dumbbell back to starting position.
Just keep in mind that your routine shouldn’t be completely made out of dumbbell exercises. If you want to maximize strength, simply make these moves a part of your workout.