![]() ![]() Reduce the weight on the bar and concentrate on touching your chest with the bar. Your torso should remain rigid throughout the exercise, with no bouncing or jerking. Pull in a slow, controlled manner until the bar touches your chest near the nipples (or, for women, just below your breasts). Exhale as the bar nears your chest during the upward movement. ![]() Pull the bar upward in a straight line (figure 5.1 b). ![]() Your hands should be evenly spaced 4 to 6 inches (10-15 cm) wider than shoulder width. Grasp the bar in a palms-down overhand grip with thumbs around the bar. Your back should be flat, abdominal muscles contracted, elbows straight, knees slightly flexed, and eyes looking at the floor about 2 feet (61 cm) ahead of the bar. Bent-Over Rowīegin with your feet shoulder-width apart and your shoulders slightly higher-10 to 30 degrees-than your hips (figure 5.1 a). or to see our video library of dumbbell exercises.This is an excerpt from Weight Training-4th Edition by Thomas R. Know the details of muscle anatomy can improve your workouts, and keep you safer.Ĭlick for more dumbbell workouts. The chest and tricep dumbbell workout is awesome to work your pecs and triceps at home, and for dumbbell tricep work you can’t beat overhead tricep extensions.Īnd for a good summary of the best of the best, check our Top 10 dumbbell exercises that cover all of the major muscle groups.Īlso check our complete muscle diagram labeled to see what fits where. Some more great dumbbell exercises are the one arm dumbbell row, and dumbbell front raise to work your shoulders. Jerking heavy weights around would stop you from training your back as effectively and might put you at a higher injury risk. Second, use the correct dumbbells that allow you to do at least 8 to 10 smooth reps with a full range of motion. Do some light cardio, proceed to some dynamic stretching, and perform several warm-up sets, where you gradually increase the training difficulty. ( 2)įirst, always take the time to prepare your body before training. Safety, good progression, and optimal performance come down to two primary things: a proper warm-up and good training form. Squeeze at the top and slowly extend your arms as you exhale.Pull both dumbbells up in one fluid motion until your elbows are at torso level.Your arms should be straight and hanging vertically, with your palms neutral (facing one another). Retract your shoulder blades, take a deep breath, and engage your abs. ![]()
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