5 Dumbbell Exercises To Get Strong (And Gather a Crowd)
The 5 Dumbbell exercises are:
1. Barbell Row – Pulling up bar with hands at your sides while keeping elbows bent and back straight.
You need to keep tension on your upper body muscles when performing this exercise. A good way to do it is holding a dumbbell or two in each hand and then raising them overhead until they touch the top of your shoulders.
2. Incline Bench Press – Keeping your chest high and arms straight, press the weight upward from a kneeling position.
Your legs should stay close together and don’t move during this exercise. Keep your back flat and tight throughout the movement.
3. Seated Cable Row – Push up from a seated position using one arm to raise the cable toward your neck while pulling it downward with the other hand.
Hold the stretch for a second and repeat with the opposite side.
4. Floor Press – Stand facing away from a bench, hold a dumbbell in both hands and push yourself up off the floor by pushing down on your feet.
Lower back down until you’re in a standing position. Repeat with the other leg.
5. Chest Fly – Hold the dumbbell with both hands and put your arms out to your sides and elbows bent to 90 degrees and keep the tension on your chest muscles.
The 5 Barbell Exercises are:
1. Front Squat – Hold the barbell with your elbows slightly bent.
Keep your head up, back straight, and feet shoulder-width apart. Bend at the knees and lift the bar off the rack.
2. Overhead Press – Hold the barbell just outside your shoulders and lift it so that it’s over your head.
Keep your back straight. Push the weight directly over your head, then lower it back down.
You can also lift it over your head to the front, then lower it behind you.
3. Deadlift – Stand with feet hip-width apart and grip the barbell so that your hands are just beyond your knees.
Push your knees back and keep your back straight. Lift the barbell off the floor by extending your knees and hips.
Keep the bar in contact with your body the entire time.
4. Bent-Over Row – Bend at the waist and push your hips back, letting the weight shift to the back of your body.
Let the barbell hang and pull it into your upper abdomen. Keep your back flat and head up throughout the exercise.
5. Overhead Barbell Triceps Extension – Hold the barbell just over your head with your neck straight, arms fully extended and feet shoulder-width apart.
Push the bar forward until your arms are almost fully extended overhead.
This text is written in collaboration with Dumbbell-exercises.org, a website dedicated to everything about the Dumbbells.
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