Strength Exercises through Dumbbells.

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For isolation, compound and alternating exercises designed for strength and weight trainings, the most ideal equipment to use is a dumbbell. As you target each muscle group, consider doing 4 – 6 sets of 12 – 18 reps for each muscle group; this engages the

Dumbbells also require a higher degree of control and force both right and left sides to lift the same amount of weight. In other words it’s harder to cheat. The total weight that you lift in one exercise will be less with dumbells than with barbells.

One of the keys to working out with dumbbells is your grip, the stronger your grip the more weight you can lift and control.

So where to begin… largest muscle groups first.

Legs: SQUATS, LUNGES and DEADLIFTS can be done with dumbbells. Because you’re limited with the weight available for dumbbells, you want to make sure that you execute each exercise with perfect form (this is supremely crucial), slow & steady movement and 3-second pauses at the peak of the contraction. 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.


If you want to achieve a more stabilized body for shoulder exercises, then try inserting core workouts at the same time as training the shoulder muscles.

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

Lift the dumbbells straight up, follow with a pause and gradually lower your 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.


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.

Again, a better grasp on the dumbbell is instrumental in lifting heavier weights. 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.

Here’s the idea: a stronger grip makes for excellent control on the weights, and more weights equate to the tearing down of more muscle fibers which basically lead to the development of more muscle mass.

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