dumbell excercises

[informah]

I just recently bought myself 2 of those one-handed dumbells but all i really know to use them for are bicep curls and lateral raises.
could someone please tell me some other good excercises???

[Grifter]

if you have a bench you can use the to do a becnch press type exercise. just lay on your back hole one dumbell in each hand and than lift your hand over your chest and touch the dumbells together. can do a tricep exercise; put one knee on the bench and put the dumbell in the hand on the same side(so if you right knee is on the bench the dumbell is in your right hand).your hand should be up next to your ribs so that you elbow is bent. than just extend your fore arm so that it goes behind your back than bring it back by your side and extend again.
ill try and find so picture of exercise so the will be easier to understand
ok here what the tricep one should look like http://www.workout-routines.com/images/routdumbrow.jpg thats the start postion than you just extend your fore arm back.

[Saz]

That's good for working the underneath of your arms I think too? Its what I use my dumbells for anyway.

I have some links with photo's here, I'll dig them out. KC or Yoda might have something too

[KickChick]

A good link I have bookmarked:

Dumbell Exercises... Simple, Safe And Effective (http://www.huddsonline.co.uk/Sports_dumbbell_exercises.htm)

I've been doing something slightly different when doing my usual dumbbell exercises.
In order to reduce the momentum of using more than just your arms to lift (swaying the back and using shoulders) try this!
Stand against a wall .... placing butt, back and back of arms to elbow against wall. Place dumbbells in hand with palms facing inward and lift keeping body up against the wall and also lifting weights up to shoulder but without taking elbows off wall.
Really concentrates on the biceps and you will find that you won't be doing as many reps.

For...........
(Abs & back --core muscles)
Hold a barbell or dumbbells in front of thighs, feet hip-width apart and abs pulled in. Tipping from the hips and keeping the weight close to your legs, lower the weight to mid-shin (or wherever is comfortable) while keeping the legs straight (but not locked). Lift back to starting position and make sure the abs are pulled tight throughout the movement.

(Abs)
Lie on the floor and place your lower legs on top of a bench. Place a dumbbell on upper abdominals. Crunch your torso up towards your thighs until abdominals are fully contracted. Then return to starting position. Do not swing your body up and down but concentrate on the abdominals and erectors to do the work.

(Obliques)
Stand erect with your feet about twelve to sixteen inches apart and grasp a dumbbell in your right hand. Your palm will be facing your upper thigh. Place your left hand on the left side of your head. Bend to the right as far as possible and then bend to the left as far as possible. You will perform the prescribed number of repetitions and then change the weight to the left hand and put your right hand on the right side of your head, repeating the movement. You must remember to keep your back straight and your head up or you will bend to far forward

[Kat]

Here's another site
www.bodybuilding.com/fun/excerises.htm

Go to Section 2 and in Equipment used put: dumbells only
All the excerises have photos and explain what they target you just got to work out what you want to develope.I would put in "compound" in the next box.

I would really recommend Cuban Press, Iron Cross,Seesaw press and Stiff Legged Dead Lift

[inacan]

Hi, I'm new here, I got a really good book called "Power Training in Kung-Fu & Karate", it's got some good exercises involving dumbells and such.

[YODA]

Dumbells make great doorstops & paperweights - unless off cours they're seriously HEAVY in which case they can be usefull :D

Then - do as Kat suggested - make sure your take his advice about "Compound".

[informah]

im sorry but can u tell me wat a compound is??

[Kat]

Its all on the website Bro

Compound:execersies that involve 2 or more joint movements.
Seen as more productive for the devlopment of practical strength by its interaction of stablisers and core muscles.


as opposed to
Isolation :as the name suggests involves one joint movement targeting or isolating one muscle.Good for getting Buffed

Now work out a routine and start sweating:D

[Mo Lung]

Originally posted by Kat
Here's another site
www.bodybuilding.com/fun/excerises.htm

Go to Section 2 and in Equipment used put: dumbells only
All the excerises have photos and explain what they target you just got to work out what you want to develope.I would put in "compound" in the next box.

I would really recommend Cuban Press, Iron Cross,Seesaw press and Stiff Legged Dead Lift

I'm getting a page not found in that link. It goes to the site, but says page not found and there's not section 2.

:confused:

[Kat]

on your left scroll down to "excerises"under "Supersite"
This will take you to the page then go to "section 2"
Hope that usefull
Don't know why its not going through

[Joe karate]

Yoda, you don't like dumbells?

I use them for chest press and they are great. But then again i guess they are impractical when you get really strong and you have to move freakishly heavy dumbells around

[YODA]

Originally posted by Joe karate
Yoda, you don't like dumbells?

I use them for chest press and they are great. But then again i guess they are impractical when you get really strong and you have to move freakishly heavy dumbells around

I have nothing against dumbels - just the way most people use them.

BTW - I help spot for a guy who needs 4 people to assist with his incline DB bench press - two people to lift each DB. He uses 100kg in each hand :eek: I can just about roll ONE of them across the floor never mind bench with them LOL!

[Cain]

100kg each hand!!!?? :eek:

|Cain|