Tag Archives: Dumbbell

Muscle Group: Chest These pack mass on quickly to the pectorals. The focus is almost entirely on the stretching portion of the exercise, which expands the fasciae and allows for a greater muscular growth. I also find that several times athletes rest at the top range of motion when performing flys. Essentially leaning the dumbbells on each other for support. […]

Muscle Group: Chest Great athletes and trainers understand that the slightest change in exercise can lead to continuous growth! Or as Rich Piana would call it “muscle confusion.” Neutral Dumbbell Bench Pressing is a prime example of this. This exercise develops mass and strength in the middle and outer pectoral muscles. Lay on a flat bench, place your feet flat […]

Muscle Group: Chest The Arnold Bench Press exercise is similar to The Arnold Shoulder Press in its execution. We are working for complete pectoral development here. Begin by laying flat on a bench with a pair of dumbbells. Rather than begin the movement with your palms facing away or pronated, you will supinate or turn them inward (Facing your head). […]

Muscle Group: Forearms Here we thicken the extensor muscles of the forearms. Grab a pair of dumbbells, and lie face down on a high bench. If you do not have a high bench, simply incline it ever so slightly, but keep it as flat as possible. Now allow the dumbbells to hang in front of you, with your palms facing […]

Muscle Group: Forearms Here we thicken the flexor muscles of the forearms. Grab a pair of dumbbells and take a seat on the edge of a bench. With your palms up, rest your wrists on the edge of your knees. Your right wrist on your right knee and left on the left knee. Allow the dumbbells to be lowered all […]

Muscle Group: Forearms Grab a dumbbell with your right hand and step to behind an incline bench. Place your entire arm on the incline pad, letting the dumbbell rest on the pad with your arm straight out. Curl your right hand upward as high as possible. Hold this position for a short period and return to starting position. Do the […]

Muscle Group: Forearms & Biceps Place your wrists in a pronated position (palms down). When you do this, the biceps effectiveness in flexing the forearm is minimized and more pressure is placed on the brachioradialis, which is one of the most prominent muscles in the forearm. Standing or seated grab a pair of dumbbells and have your arms hanging at […]

Muscle Group: Shoulders If you place the bench so that it inclines every so slightly, you will be able to lean back and press more weight than you are normally used to. This will hit your fast twitch muscle fibres that much harder, stimulating major growth in the front and side deltoids! Sit back on an extremely high incline bench, […]

Muscle Group: Shoulders This exercise allows you to work each delt independently of the other so that your complete concentration can be on one arm at a time. It mainly works the front and medial heads of the deltoid complex. Take a dumbbell in each hand at shoulder height, elbows out to the sides and with your palms facing forward. […]