Started By
Message

Getting going with Dumbbells.

Posted on 8/2/23 at 10:54 pm
Posted by arktiger28
Member since Aug 2005
5388 posts
Posted on 8/2/23 at 10:54 pm
Been barbell training for a good many years. Squats, deadlifts and presses. I had a friend hook me up big time with dumbbells. Ranging from 20lb to 70lb. What would you say are the top 5 or 6 exercises? What is the best way to integrate them with Barbell training?
Posted by Joev1
Baton Rouge
Member since Aug 2019
170 posts
Posted on 8/2/23 at 11:02 pm to
-RDL (single or double leg)
-Lunges
-Calf raises
-Bicep curl to over head press (favorite)
-Single arm rows
-shoulder raises
-Shrugs
-Tricep extensions (standing or laying on bench)
-Flat/decline/incline bench press
-Forearm curls (move hand to each end of handle and lift opposite side)
-weighted sit up (hug the DB)
-sit up with DB over head
-Russian twists


This post was edited on 8/2/23 at 11:04 pm
Posted by OysterPoBoy
City of St. George
Member since Jul 2013
44684 posts
Posted on 8/2/23 at 11:31 pm to
Pullovers
RFESS
Posted by Canuck Tiger
Member since Sep 2010
1808 posts
Posted on 8/2/23 at 11:46 pm to
Top db exercises imo:
Push:
Incline db press
Db shoulder press
Lat raises
Skullcrushers

Pull:
Chest supported rows
Pullovers
Rear lat raises
Zottman curls
Spider curls
Hammer curls
Concentration curls
You get the curl idea

Legs:
Farmer walks
Db RDLs
Bulgarian split squats
Lunges (reverse, walking, regular)
Hamstring curls


Posted by boxcarbarney
Above all things, be a man
Member since Jul 2007
26633 posts
Posted on 8/3/23 at 9:49 am to
I'm a big fan of dumbbell thrusters. And a frick ton of farmers walks.
Posted by Salmon
I helped draft the email
Member since Feb 2008
86056 posts
Posted on 8/3/23 at 9:56 am to
all the carry variations

farmers carry
waiters carry
suitcase carry
stagger waiters/suitcase carry
front rack march

I normally do all 5 variations up and down my driveway 5x at least 3x a week
Posted by TU Rob
Birmingham
Member since Nov 2008
13461 posts
Posted on 8/3/23 at 10:00 am to
I sold my bar and weights years ago when I switched jobs and joined a gym in the building next door. It was just easier to go at lunch than try to workout at home at night. Now I've switched jobs again, and during WFH time, I expanded the dumbbells I had. I get plenty of good strength work in with just DBs.

I do DB press, chest fly, standing chest fly, narrow grip DB press for chest. Sometimes incline chest press as well to mix it up. You can do all variations of rows, single arm to double arm, varying grips etc. for back work. I love doing frontal and lateral raises, and Arnold Press for shoulders, and upright rows. Admittedly shoulders are my weak spot, so I've been focusing on that lately. Legs are wide open. Squats/lunges/split squats/deadlift. And the tried and true curls/tricep extension/kickbacks for arms.

I have lighter sets at 8, 12, and 15 lbs for smaller movements. And two sets of adjustable handles. I typically load one at a medium weight and one at a heavier weight depending on what I'm doing. I'll have something in the 25-30 lb range that I can use for overhead press, chest fly, curls, and bent rows. Then something 40-50 lbs for chest press, single arm rows, squats and deadlift, and lunges. The 12-15 lb sets are used for standing chest fly, front/lateral shoulder raises, triceps extensions, and other movements.
Posted by Gings5
Member since Jul 2016
11632 posts
Posted on 8/3/23 at 10:30 am to
I use bowflex adjustable dumbbells with an adjustable bench then installed a rogue pullup bar and can do pretty much anything.

My workouts usually look something like this...

Push
Flat bench
Shoulder press
Incline bench
Lat raise
OH extension
Band extension SS with bench dips

PULL
Bent over row
Pullups
Shrugs
Band face pulls SS with pull aparts
Alternating curls
Hammer curls

Legs
Goblet squats
RDLs
Lunges
Posted by jose
Member since Feb 2009
29722 posts
Posted on 8/3/23 at 11:11 am to
IF you want DB only workouts, then check out Dumbbell strength by PPSA
Posted by OysterPoBoy
City of St. George
Member since Jul 2013
44684 posts
Posted on 8/3/23 at 12:18 pm to
quote:

Dumbbell strength by PPSA


Solid program. I've done it twice. Lots of legs.
Posted by StraightCashHomey21
Aberdeen,NC
Member since Jul 2009
126745 posts
Posted on 8/3/23 at 6:53 pm to
Ryan Fischer has some monster dumbbell programs
first pageprev pagePage 1 of 1Next pagelast page
refresh

Back to top
logoFollow TigerDroppings for LSU Football News
Follow us on X, Facebook and Instagram to get the latest updates on LSU Football and Recruiting.

FacebookXInstagram