PURPOSE: Total muscle mass of the body with emphasis on legs and back.

 

Although the classic deadlift with the barbell is considered to be the best basic exercise, it is not without its drawbacks. Remember, you are holding the barbell in front of you, and therefore, the heavier it is, the more effort you waste on simply keeping your balance. Swap the barbell for a pair of heavy dumbbells, and you'll have to admit, surprisingly, that this stanova is much more comfortable. You hold the dumbbells at the sides of your body, so when you straighten and bend your body, their motion vector coincides exactly with its vertical axis. This makes the effort of the back and quadriceps optimal. And it is immediately felt! The subjective feeling of the work of the legs and muscles of the back for the first time becomes clear and distinct. Even complete beginners can enjoy this lifting!

 

EXERCISE EXERCISE: Sit down and fasten the dumbbells firmly to your wrists with gym belts. Then assume the same starting position as for the classic lifting position. Keep the back straight and slightly raise the body upward in order to close the arms and the weight in a rigid "frame". From this "stretched" position, begin to slowly straighten until you are completely straight. Remember that straightening of the main working joints, knees and hips, should be simultaneous. If there is misalignment, the weight is too much for you. Take lighter dumbbells and repeat the movement technically.

 

NOTES: Use gym belts.

 

EXAMPLE COMPLEX:

 

Wide upper deadlift 4x10-15

Lifting deadlift 4x6-10 (after completing the last set, take dumbbells that are 20-30% lighter and complete additional set to failure)

Incline barbell pulling 3x12-15

T-barbell pulling 3x12-15

Straight hand pull 3х10-12

 

Dumbbell incline bench press

 

Dumbbell press on an incline bench

PURPOSE: The upper pecs area.

 

First, the bar prevents you from lowering the bar low and stretching the upper pecs at the start. In addition, the barbell press prevents maximum reduction of the upper pecs at the end point. To make this possible, the hands must be brought together at the end of the bench press, as in crossovers. The dumbbell press is quite another matter. Here, they can be easily brought together. Especially since the dumbbells can be rotated neutrally in the final point of the press.

 

Exercise: Position the bench at a 30-45 degree angle. Since dumbbells serve as a substitute for barbells, they should weigh no less in total. It is too risky to pick up heavy equipment yourself from the floor. In order not to injure your shoulders, ask your partner to consistently serve you both shells and back you up until the very last repetition. At the start, hold the dumbbells at your shoulders with the dumbbells lower down until the pecs are firmly stretched. Powerfully squeeze the projectiles upward in converging arc trajectories.

 

NOTES: Ask an experienced instructor to observe your pecs from the sidelines. He may advise you to increase or decrease your bench angle.

 

SAMPLE SET:

 

Bench Press 4x8-10

Dumbbell incline press 4x10-12 (From time to time use the "rest-pause" technique in the exercise. Choose weights with which you can do no more than 6-7 repetitions. Do 2-3 reps, rest for 15-20 seconds and do another 2-3 reps. Repeat the cycle until you don't have the strength to do even 1 rep).

Crossovers 4x12-15.

Downward head press in the Smith 4-15-20

 

Dumbbell Press Sitting Down

 

Dumbbell squat press

PURPOSE: Total mass of the deltoids.

 

The barbell press from the chest transfers the entire load to the front delts, while the overhead press is too traumatic. And, in both cases, locking your arms with the bar in a rigid "frame" when the barbell is lowered threatens to injure shoulder joints that are not too flexible. The dumbbell press is free of all these disadvantages. True, at first the dumbbells can give you a lot of inconvenience. They will "dance" in your hands. This is due to the insufficient development of small shoulder stabilizer muscles. Reduce the weight and have patience: in a week or two your muscle coordination will improve on its own.

 

EXERCISE Exercise: Sit on a bench with a short straight back and ask your partner to hand you the projectiles. Squeeze them in a convergent arc pattern. Do not allow them to collide.

 

NOTES: Periodically press the dumbbells while standing. Try a one-way option.

 

SAMPLE COMPOUND:

 

Dumbbell squat press 4x8-12 (if you can't squat at the same time, squat the dumbbells alternately)

Chin curls 4x10-15

Arms side curls 3 x 12-15

Arm curls on blocks 3х12-15

 

Dumbbell pull-ups

 

Dumbbell Shoulder Lift

PURPOSE: Upper trapezius area.

 

When you do the barbells, you hold the bar in front of you. This forces you to bend forward against your will, so even a heavy barbell may miss the target. There will be no such misfire with dumbbells. The movement vector of the dumbbells exactly coincides with the vertical of the body. This means turning the barbell into a strictly isolated exercise for the trapezius muscles.

 

EXERCISE EXERCISE: Stand up straight, holding the dumbbells at your sides. Fill your chest with a deep breath and with a strictly isolated trapezius effort lift your shoulders as high as possible. Lower your shoulders and exhale.

 

NOTES: Use gym belts or special wrist hooks.

 

EXAMPLE COMPLEX:

 

Barbell barbells 3x6-8

Dumbbell pull ups 3х6-10 (after completing the last set take the dumbbells, which are 20-30% lighter and complete an additional set to failure)

Back back arches on Smith Bench 3õ8-10

Chest supported Lean-Back Drangs 3õ10-15

 

French Dumbbell Press

 

French dumbbell press

PURPOSE: The long bundle of the triceps.

 

The long bundle is the largest bundle and therefore sets the mass of the triceps. For this reason, all variations of the French press are considered headlining exercises. Applying a barbell, even a short one, in the sitting position, you will immediately notice that the movement has lost precision. Because of the narrow grip, the bar is dancing in your hands. If you use a dumbbell, the performance of the French press while sitting becomes a comfortable and therefore very targeted exercise.

 

EXERCISE EXERCISE: Sit on a bench with a short straight back. Raise your arms above your head and ask your partner to hand you the projectiles. Place it on the back of your hands, wrapping both thumbs around the bar. After making sure the fixation is secure, slowly bend your elbows and lower the dumbbell behind your head. With a powerful controlled movement, straighten your arms. If you do not have enough strength at the start and you have to "pull down" the weighted item with a jerk, it means that the weight of the load is too heavy. Take a lighter weight. Do not be a hero. Elbow joints are very vulnerable to injuries when the arms are lifted up. The jerking motion multiplies the risk many times over.

 

NOTES: You will be able to handle a small weight dumbbell on your own. A partner will have to give you a large weight.

 

EXEMPLARY COMPLEX:

 

Bench press 4x10-12

French Bench Press 4x10-12

French sitting press with dumbbells 4x12-15 (From time to time use one-sided variant of the exercise. Use the other hand to support the working elbow).

Push-ups on bars 3x to failure

 

Seated biceps curls

 

Seated biceps curls

OBJECTIVE: A long bundle of biceps.

 

Although standing barbell biceps lifts are considered the best exercise, sit-up dumbbell lifts are just as good. In fact, they have a distinct advantage. First, the initial position provides the biceps with a strong stretching motion. It serves as an additional growth stimulus. The barbell, as we know, does not stretch. On the contrary, at the start you have to bend your elbows slightly. Secondly, dumbbells allow you to perform supination, i.e. turning the hands outward. Rigid fixation of hands on the barbell does not allow supination. For this reason, barbell lifts are forced to load only one long biceps bundle. When you supine the hand, the law of anatomy actively involves the inner short biceps bundle. Thus, dumbbell lifts are a complex movement that provides contraction of the entire biceps.

 

EXERCISE EXERCISE: Take a sitting position on an inclined bench. With a strictly isolated effort of one bicep, bend the elbow and bring the dumbbell to the shoulder of the same name. As the dumbbell is lifted, twist the hand outward. At the end of the amplitude pause for a short static pause and feel the strongest tension of both biceps bundles. Slowly extend the elbow, repeating the movement in reverse order. After doing the exercise with one arm, move on to the other arm.

 

NOTES: To make lifting a heavy dumbbell easier, use a neutral grip.

 

SAMPLE SET:

 

Standing biceps curls 4x12-15

Scott Bench Presses 4x10-12

Seated biceps curls 4x15-20 (From time to time, perform the exercise with both hands at the same time. When you reach failure, switch to alternate lifts)

Hammer on chock 3x12-15

 

Dumbbell bent over

 

Dumbbell bent dumbbell pull

PURPOSE: The lower region of the broad muscles.

 

Another best dumbbell exercise, which is a variation of the barbell tilt pull. Among serious weightlifters, this pull is considered a non-competitive exercise, but is of little use to amateurs. It is difficult to maintain balance in the bent-over position. It is possible to realize the potential of the latitudes only if the athlete has powerful legs. In this case the center of gravity is objectively lowered, and the body acquires exceptional stability. Dumbbells allow a 100% load on the widest part even for beginners. The free hand provides a secure hold on the body.

 

EXERCISE: The exercise can be performed on a bench with one hand and one knee of the same name, but the standing position is even more stable. Keeping your back straight, raise your working elbow as high as possible, thereby pulling the apparatus upward. Do not use your biceps for the effort, otherwise it will take the load away from your latitude.

 

NOTES: Only the use of a dumbbell of critical weight will give you a kickback. To avoid letting your hands down, use gymnastic straps.

 

EXAMPLE COMPLEX:

 

Wide upper deadlift 4x12-15

Lifting thrust 4x10-12

Dumbbell tilt pull 3x8-12(At the end of the last set, take a heavier dumbbell and do three repetitions. Then take a heavier dumbbell and do as many reps as you can)

Seated waist pull 3x12-15

Pullovers with barbell 3×12-15

First exercises with dumbbells

 

Complex № 1

The complex consists of 9 exercises with dumbbells weighing 1 kg.

 

You can perform the exercises every other day at any convenient time. Exercise should begin with walking in place, gradually turning into a run.

 

Stand up straight, dumbbells in the bent hands at the shoulders. Raise your arms up (inhale), return to the starting position (exhale). Repeat with raising on toes.

Stand against a wall or with a stick pressed against your back and the back of your head, dumbbells attached to your feet. Alternately, bend and unbend your legs. Breathing is voluntary.

Stand with dumbbells in hands lowered, arms stretched forward or up. Bend forward, bringing hands with dumbbells between legs (exhale), straighten (inhale).

Stand up straight, feet shoulder-width apart, dumbbells in lowered hands. Lift straight arms up and forward, bend at the waist (inhale), lower your arms (exhale).

Stand up straight, feet shoulder-width apart, dumbbells in hands. Lift straight arms up over the sides with your toes (inhale), lower them (exhale).

Stand up straight, feet shoulder width apart, dumbbells in outstretched hands. Turn to both sides without taking your legs off the support (breathing is voluntary).

Lie on your back, hands flat on the floor, dumbbells strapped to your feet. Raise straight legs up, bring them to the head (inhale), put your legs down (exhale).

Stand with dumbbells behind you with hands down. Lift dumbbells behind your back until they touch your shoulder blades, lift up on your toes (inhale), lower your arms (exhale).

Stand with dumbbells behind your head in bent arms. Do hops (breathe freely).

 

Complex № 2

The complex consists of 11 exercises with dumbbells weighing 1-3 kg.

 

You should start this complex every other day at any convenient time. Each exercise should be performed 3-6 times at a moderate pace, then 10-12 times at an accelerated pace. The weight shall be selected individually. If you manage to perform the exercise easily with the weight indicated, you can increase the weight up to 3 kg. The rest period between exercises is 3-5 minutes.

 

The load should be increased gradually, taking into account the age and health of the beginner.

 

Stand up straight, with your feet shoulder-width apart, dumbbells in bent arms above your head. Rotate your torso to both sides (breathing is voluntary).

Stand up straight, feet shoulder-width apart, dumbbells in bent arms behind your back. Rise on your toes, bend in the loins and lift your chest (inhale), return to the starting position (exhale).

Stand up straight, feet shoulder width apart, dumbbells in lowered hands. Bend forward, bringing your hands with dumbbells between your legs (exhale), straighten up (inhale).

Stand up straight, feet shoulder-width apart, back straight, arms with dumbbells bent at the elbows. Lift dumbbells to your waist (exhale), return to starting position (inhale).

Stand up straight, feet shoulder-width apart, dumbbells in hands stretched forward. Turn around with your arms apart (inhale), return to the starting position (exhale).

Stand up straight, feet shoulder-width apart, dumbbells in hands lowered, lift straight arms up over the sides with lifting on toes, bend backwards (inhale), lower arms (exhale).

Stand up straight, dumbbells in bent arms on your shoulders. Squat down deeply without taking your heels off the floor (exhale), stand up (inhale).

Lie on your stomach, stretch out your legs, rest your hands or elbows on the floor. Alternately bend and unbend your legs (breathe freely).

Stand up straight with your hands behind your back and dumbbells attached to your feet. Alternate raising and lowering your legs (breathing is voluntary).

Stand with dumbbells in lowered hands. Bend your arms to your shoulders (inhale), unbend them (exhale).

Stand up straight, dumbbells in bent arms. Rotate the hands to both sides (breathing is voluntary).