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Getting going with Dumbbells.
Posted on 8/2/23 at 10:54 pm
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 on 8/2/23 at 11:02 pm to arktiger28
-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
-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 on 8/2/23 at 11:46 pm to arktiger28
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
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 on 8/3/23 at 9:49 am to arktiger28
I'm a big fan of dumbbell thrusters. And a frick ton of farmers walks.
Posted on 8/3/23 at 9:56 am to arktiger28
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
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 on 8/3/23 at 10:00 am to arktiger28
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.
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 on 8/3/23 at 10:30 am to arktiger28
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
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 on 8/3/23 at 11:11 am to arktiger28
IF you want DB only workouts, then check out Dumbbell strength by PPSA
Posted on 8/3/23 at 12:18 pm to jose
quote:
Dumbbell strength by PPSA
Solid program. I've done it twice. Lots of legs.
Posted on 8/3/23 at 6:53 pm to arktiger28
Ryan Fischer has some monster dumbbell programs
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