Developing Strength through Dumbbells

By Muscle Guy • November 3, 2009

One of the most adaptable equipments for weight and muscle training are dumbbells which can be used for isolation, alternating and compound workout routines. As you target each muscle group, consider doing 4 – 6 sets of 12 – 18 reps for each muscle group; this engages the

To lift dumbbells of equal weight, one would need higher amounts of control and power for both left and right side of the body. In other words it’s harder to cheat. It’s easier to lift more with barbells than dumbbells.

The most important thing to remember when exercising with dumbbells is that the better the grip, the greater are the weight lifting and control capabilities.

So where to begin… largest muscle groups first.

Legs: SQUATS, LUNGES and DEADLIFTS can be done with dumbbells. Weight choices for dumbbells are narrow, which means that you have to make sure to perform the exercise in perfect form to achieve optimum results, slow yet steady movements are ideal with a 3-second pause during contractions. You want to do 8 – 12 reps and 2 to 3 sets before moving up in weight.

Chest: INCLINE & DECLINE BENCH PRESS, DUMBBELL FLIES and STANDARD BENCH PRESS, and PUSHUPS coupled with ROWING; you do this by holding dumbbells while doing PUSHUPS, lower down and then push back up, then lift the dumbbell as you would in bent-over rowing.

Shoulders: DUMBBELL MILITARY PRESS and DELTOID RAISES (front, side and back), SHRUGS and UPRIGHT ROWS.

But you can also strengthen your core while working your shoulders (as you’ll need your core strong to stabilize your body as you perform any shoulder exercise).

One of these is the V-SIT DUMBBELL PRESS, where you sit on the floor with your legs spread in a V-shape.

Carry the dumbbells high up in the air, your arms straight, let it stay there for a few seconds and then slowly lower the arms.

While you’re pressing your arms up, squeeze your glutes and press your hamstrings and calves to the floor.

The second is the SINGLE-LEG LATERAL RAISE; to do this, stand on one leg and hold light dumbbells, and with your arms straight raise the dumbbells out to your sides until your arms are parallel to the floor. Hold it for 3 seconds, and then slowly lower your arms.

Back: BENT OVER ROWS, STRAIGHT-LEGGED DEADLIFT and ONE ARM BENT OVER ROWS

Your Arms: you want to hit your biceps and triceps with continued stress throughout the routine. For your Biceps SEATED ALTERNATING DUMBBELL CURLS, DUMBBELL PREACHER CURLS and CONCENTRATION CURLS are ideal exercises to use with dumbbells. For your Triceps, the best dumbbell exercise is the TRICEP KICKBACK, LYING FRENCH PRESS and OVERHEAD TRICEP EXTENSIONS.

To view examples and get instructions on the above exercises, we recommend the No Nonsense Muscle Building system by Vince Delmonte.

As I stated earlier, it’s difficult to use a lot of weight with dumbbells if you don’t have a strong grip. So something that you should always do as part of your routine, is wrist curls with dumbbells… pronated and supinated grips to work your entire forearm.

Many people neglect these exercises, but they’re critical for achieving the most overall gains.

The main thought is this: control how heavy you lift through a firm grip, eventually be able to lift heavier equipment, leading to the tearing down of more muscles fibers that basically results to the development of more muscles mass.

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