12 T-nation experts talk about exercises with dumbbells.
1. Cup squat
Dr. John Racine, Strength and Athletic Trainer
For some reason, the goblet squat is considered a preventive and rehabilitation exercise, which is prescribed only for the elderly and injured. Of course, it can be performed for these purposes, but if you take big weight, this variant of the squat turns into one of the most effective exercises to increase the strength and mass of the legs.
Why don't lifters do it? Some try to quickly forget about the injury and the shameful movements that they did in the exercise therapy room. And others are simply unaware of his power potential. Cup squats are useful not only for developing the muscles of the bottom, but also strengthen cardiovascular system and increase endurance. Holding in front of you during a set of weights requires considerable stability. shoulder girdle and spine.
Do you think that if the bar is much heavier, then squatting with it is better in every way? Find the biggest dumbbell in the gym and try to do as many reps with it as possible. The next day, you will feel how much your legs have worked out, and you will probably want to include the goblet squat in the program. And after a while, you will find that in a regular squat with a barbell, the weights began to increase.
The only warning: if you are lucky enough to find a giant dumbbell, then do not pick it up from the floor, but take it from a bench or box, like a barbell from racks.
2. Rotate dumbbell press
Nick Tumminello – coach and writer
I included this exercise in my book Your Workout Perfected. In addition to pumping up the deltas, it works out the muscles that turn the body and improves the mobility of the pelvic girdle. Very useful for athletes who need to transfer force from the bottom of the body to the top: boxers, strikers, throwers, etc.
Here's how to do it:
- Stand straight with the dumbbells up to your shoulders.
- Squeezing out a dumbbell right hand, turn left.
- To better turn the pelvis, lift your right foot on the toe.
- Slowly lower the dumbbell back to the starting position.
- Then repeat the same on the other side.
After strict presses, you can add jerking with the legs (see video). It is even more useful for boxers and hand-to-hand fighters.
When you get comfortable with alternating presses, you can try jerking with both hands at the same time; or use only one hand - this will add power to the blow, and strengthen the stabilizers of the body more.
3. PJR pullover
Akash Vagela - Powerlifting and Bodybuilding Coach:
A couple of years ago, triceps were my lagging group. I constantly went through different exercises and techniques until I learned this movement from Paul Carter. And I've been doing it every week since then. It has two huge advantages: 1) it works the long head of the triceps better than any other movement, 2) it spares the elbows - unlike many exercises for triceps.
A regular pullover is performed in two versions - with straight or bent arms, and here you bend your arms while lowering the dumbbell behind your head (the triceps are fully stretched), then, raising the projectile back, straighten your arms. It turns out the average between a pullover and a French bench press (extension of the arms).
Add 2-3 sets of 10-15 reps at the end of each top workout.
4. Triple press
Tom Morrison, weightlifting, martial arts and CrossFit coach:
It's a megaset for building mass and building endurance: you alternate between three pressing movements, stretching the set. Of course, you need to be able to correctly perform all these exercises, work them out first with small weights.
Strict press: lifting the dumbbells to your shoulders and fixing the position of the body, squeeze the shells with the force of only the triceps and deltoids. Do not help with the body and legs.
Push press: sit down a little and, straightening your legs, push the dumbbells at the beginning of the movement, then squeeze with your hands. (in TA called "schwung bench" - translator's note)
Half squat push: first push the dumbbells, and then sit down a second time, straightening your arms. Then rise from a semi-squat with dumbbells over your head. In weightlifting, the exercise is called "jerk jerk".
Try to increase the weight with each workout or add reps to the total.
But don't limit yourself to the same range for each movement - do as many technical reps as possible before you have to switch to the next variation.
5. Burpee + lunge
Eirik Sandvik, Sports Training Specialist
If you have to rest for a long time between exercises with a basic barbell (and physical form leaves a lot to be desired), try this superset:
- Lower yourself into an emphasis lying down, leaning on dumbbells, and push up.
- With a jump, put your legs to your hands, taking an emphasis while sitting, and stand up.
- Do a reverse lunge on each leg.
An easy option is when doing lunges with dumbbells in lowered hands, but you can complicate it by lifting the dumbbells over your head.
Increase speed and add repetitions (performing a maximum of 30, 45, 60 seconds) without increasing the working weight. This exercise is for endurance, not strength. It is best to put it at the end of the workout as a finishing (finisher). When you get comfortable, you can alternate with supersets for other muscle groups to get a circular block for 3-5 minutes.
6. Slow Down Inching Press
Joel Seedman, PhD, Strength Coach, Athletic Training Specialist
The bench press is a great strength building exercise; leg push press adds power; the one-handed version connects a lot of stabilizers and improves coordination. Add to it a slow lowering to increase the load on the working muscles.
As a result, you will not only work out the deltas and triceps, but also strengthen the shoulder joint, spine, core muscles (and improve posture), which will contribute to progress in other exercises.
Working with one hand and focusing on the negative will help correct imbalances in muscle development. If you have always used only two hands to press, this option will be difficult at first, but will bring many benefits over time.
It can be performed not only according to the power scheme, but also for the development of endurance; add repetitions - and just one set will exhaust you like a sprint with maximum acceleration.
7. Jump Cup Squat
Calvin Heinh, strength coach
Jump squats are very effective for developing speed and power (and activating the maximum number of fibers), but they are somewhat awkward to do with a barbell + not very good for the spine and knees. Even a technical landing with a barbell on the shoulders can overload the joints.
The option with dumbbells on the sides is better, but also not ideal: subconsciously you try to bring your knees together so as not to hit your hips with shells.
But here the goblet squat allows you to give all the best, freely working with your legs, and also unloads the spine. Try adding 3 sets of 5 reps to your next leg workout.
8. Side swing
Tim Arndt, strength coach
In the past, dynamic rises through the sides were popular, but today few people do them - and in vain, they add strength and power to the deltas and traps.
Unlike strict side lifts, the swing is performed with acceleration, and with only one hand. To do this, of course, you will need a reliable support - a power frame or other simulator. And, of course, you should wave without fanaticism, without breaking your arm out of the shoulder joint. When the dumbbell stops lifting and starts to lower, consciously slow down the movement. Accelerated concentric and slow eccentric is the best combination for power and hypertrophy.
9. Squat with a dumbbell between the legs
Bret Contreras, strength and conditioning specialist
This is a favorite gluteal exercise of my client, Tawna Eubanks McCoy, who is a fitness professional. Although gym bros consider it “girly” and don’t even try it, believe me, 3 sets of 20 repetitions with a 50 kilogram dumbbell will convince the quadra and gluteal of any doubter.
Stand on the steps or plinths to lower the dumbbell between them until the legs are fully bent and the working muscles are stretched. Do 3-4 sets of 8-20 reps. Quads still lagging behind? Place pancakes under your heels so that the load is not removed at the top point. And for the development of the gluteal, alternate this squat with a bridge.
10. French press of two dumbbells with a neutral grip
Mark Dugdale, IFBB Pro Bodybuilder
While the curved bar or one dumbbell variation is common, I suggest trying two. This method has a number of advantages:
- neutral grip (palms to each other) removes the load from the chest, which are included in the version with a barbell,
- separate work with two hands activates the triceps more,
- after strict repetitions, you can change the slope of the hands and continue the approach (see video), which cannot be repeated with one dumbbell,
- this option is significantly lighter on the elbows and wrists.
11. Dumbbell Bench Press
Tony Gentilcore, strength and conditioning specialist
This is one of best moves for those who seek to build outstanding pecs. Barbells are fine (you can use more weight), but dumbbell bench presses are always better for chest development. The range of motion of the bar is limited by the bar, plus you're only lifting, but with dumbbells the range is greater, and you can add an abduction by pressing the dumbbells together for the entire set.
I do as a utility after regular bench press lying down:
- Bench press - add weight to heavy sets of three repetitions,
- I unload percent by 10-15% and do another 3-4 sets of 3
- I finish with this “compressive” dumbbell press in 3-4 sets of 10-15 repetitions.
- And I regularly change the slope: head up, horizontal bench, head down. Give it a try and soon your pecs will start to cut through the shirt.
12. Spider Curl
Michael Warren - strength and athletic coach
A great exercise for working out a short bundle of biceps. Usually the biceps are aimed at the music stand, but spider flexion better, because in them the muscles remain under tension at the top of the movement.
One Bitz Hack - Press the dumbbells together throughout the movement and pause at the top, then slowly lower. When you hit failure, pull your elbows back a little (reducing your range of motion) and grind out a few extra reps.
Exists a large number of various exercises, many nuances and subtleties in the technique of their implementation. One of these nuances is the type of grip that is used when performing a particular exercise. And really, how to take the bar correctly, how to put your palm on the horizontal bar, from below or from above, and at what width should you keep your hands on the bar?
Why use different grips.
Various grips are used to pump the muscles under different angles, more concentrated influencing a particular area of \u200b\u200bthe muscle group. By changing the grip, you change the groups of muscles being worked out.
Thus, it turns out that there is no universal answer to the question: Which grip will be correct or which grip will be more effective. In most cases, the choice of grip will depend on the specific exercise and on the goals that you set for yourself when performing it.
Types of grips.
So, what are the grips? Depending on how the palm holds the bar or crossbar, there are three types of grip:
Straight or overhand grip.
Also called a pronated grip, from the word pronation, which means an inward rotational movement. In a position where the arms are lowered down, with such a grip, the palms will look back.
Neutral or Parallel.
In the position when the arms are lowered down, with such a grip, both palms are turned to the body and look at each other. The grip on the horizontal bar is also called neutral, when the palms look in opposite directions.
Reverse or underhand grip.
The so-called supinated grip, from the word supination, which means outward rotational movement. In a position where the arms are lowered down, with such a grip, the palms will look forward.
When performing exercises, the distance of the hands from each other has great importance, therefore, depending on the width of the installation of the hands, the grips are also divided into three types.
Narrow grip.
With this grip, the hands should be placed already shoulder width apart. The amplitude of movement with a narrow grip is the maximum, which favorably affects the result. However, using a narrow grip, you often connect not target muscles, for example triceps, which take part of the load on themselves and the effect of the exercise decreases.
Medium grip.
With this grip, the hands are shoulder-width apart. Medium grip the most common, considered classic and often serves for a comprehensive study of the muscles involved in the exercise. Ideal for beginner athletes.
Wide grip.
A wide grip is a grip when the arms are wider than shoulder width. With this grip, you can focus on the target muscle. However, this grip often reduces the effectiveness of the exercise, since it significantly reduces the range of motion.
According to the location of the thumb during the grip, the grips are divided into closed and open, or safe and dangerous, respectively.
Closed grip.
In this variant, four fingers hold the bar or crossbar on one side, and the thumb holds it on the other side, as if wrapping it around in a ring. When performing exercises with a barbell, this type of grip is usually used, since it is safe to hold the projectile with it. When performing exercises on the horizontal bar, it allows you to more tenaciously hold on to the crossbar.
Open grip (monkey, army).
This grip variant consists in the fact that the bar or crossbar is grasped not with four fingers, but with all five. Thumb in this case, it does not hold, but simply touches the projectile. It is believed that this grip helps to squeeze more weight. However, since the projectile can jump off the hand, it should be used with great care. In exercises with dumbbells, such a grip is generally not recommended. When pulling up on the horizontal bar, this grip is used by quite a few people, on this projectile this grip is also called monkey or army.
So, let's see what grips are used on various implements.
Grips when training with a barbell.
When performing exercises with a barbell, a closed grip is often used, which allows you to clearly fix the projectile in your hands. But still, there are also such athletes who are more comfortable holding the bar with an open grip. This mainly applies to back exercises and presses, especially the bench press, but since it is not safe, it will be better to use a closed grip.
Choice of direct or reverse grip often determined by the exercise itself, but a different grip width is often used when exercising with a barbell. All kinds of presses and pulls are often recommended to be performed with different grip widths, which contributes to a more complete study of the target muscles.
Grips when training with dumbbells.
Dumbbells should always be held with a closed grip. Unlike barbell exercises with dumbbells, it is possible to change the grip right during the exercise, this is often used. Holding the projectile at the starting point with one grip, we change it to another at the end point.
An example of a change in direct, neutral or reverse grip is the Arnold press or dumbbell side raiseswhen we supinate or prone the dumbbells while pressing to the top point. In exercises with dumbbells, the width of the grip is the distance between the hands, which is also customary to change in some exercises, bringing the hands together at the top and spreading them at the bottom, for example when bench press dumbbells.
The ability to use these techniques gives dumbbells an advantage over the barbell, which allows you to influence the muscles in a more diverse way and, ultimately, favorably influence their development.
Grips when pulling up on the horizontal bar.
This is where all kinds of grips are used, so it is with pull-ups on the horizontal bar. What you get as a result depends on how exactly you take up the crossbar. Different grips will help athletes with different levels of training achieve the desired result.
Using a reverse grip helps beginners in mastering pull-ups, as it makes it easier to perform the exercise due to the fact that a stronger biceps is included in the work and takes some of the load off the back. The width of the grip helps the experienced athlete to concentrate the load on certain areas of the back and work out the target muscles.
As you can see, different types of grip are an important part training process, so it's a good idea to take the time to learn how to use them in different situations. Knowledge of the subtleties and features various kinds grip, putting them into practice, will help to diversify and improve your workouts, which in turn will help you achieve the result you want.
Hammer curls are one of the classic exercises for the development of biceps and shoulder muscles. It helps to make the biceps voluminous and embossed, as well as increase the width of the forearm in a short time. The exercise is also known as hammer or mallet.
Exercise features
With dumbbells neutral grip or hammers train:
- biceps;
- brachialis (shoulder muscle);
- brachioradialis (shoulder muscle);
- round pronator.
One exercise helps to develop a number of small muscles. Some trainers refer to the hammer as basic exercises, but this is not entirely true. The developed muscle groups are too small. Moreover, the movement is carried out due to the work of one joint. For these reasons, it is more correct to consider it isolated.
The main advantage of this type of bending is that it allows you to increase the overall muscle mass hands Muscle development is complex, and you will definitely be pleased with the end result.
The grip you use directly affects which muscles get the most work. Before you start training, pay attention to the following nuances:
- The more the palm looks down, the greater the load on the brachialis.
- The more the palm is turned up, the greater the load on the biceps.
- A neutral grip, with the palms facing each other, evenly loads both of these muscles.
When choosing which grip to hold the dumbbells, think about which muscles you want to develop first.
Execution technique
How to do the exercise correctly? First you need to choose the right dumbbell weight. It is generally recommended to work with a weight that allows you to complete 8-10 reps.
If you are an experienced athlete, then you can choose super-heavy weight for 4-6 reps, and perform the last lifts with the help of your body. But this practice requires a perfectly honed movement technique. It is necessary to break this very technique skillfully, understanding the process of muscle work. Otherwise, there is a big risk of getting grass.
Technique for performing hammers standing and sitting. Proper execution hammer flexion looks like this:
- After you decide on the load, take your starting position. Stand up straight and put your feet shoulder-width apart. A slight natural deflection should form in the lower back. Make sure your posture is comfortable and stable enough.
- Fix the elbows on the sides of the body. Make sure that they do not move forward or backward during the exercise.
- Grab the dumbbells with a neutral grip. A neutral grip means that the palms of the dumbbells are facing each other.
- As you exhale, raise your arms almost to shoulder level. Achieve peak muscle contraction. It is important to say that the peak contraction of the biceps occurs a little earlier than the brush touches the shoulder. Bringing the forearm to a vertical position, you remove the load from the biceps and transfer it to the tendons. Therefore, hands must be raised without bringing the forearm to a vertical position. Try to concentrate on the exercise and be aware of the work of the muscles. This is a very useful skill for an athlete. Hold at the top peak for a few seconds.
- Slowly lower the dumbbells down, returning to the starting position. Without stopping, raise your hands again.
- Repeat the required number of times (8-12), rest and do 2-3 more sets.
The hammer can be done sitting or standing, lifting the dumbbells at the same time or alternately. It all depends on your physical fitness.
If the above exercise seemed too difficult for you, you can simplify it a bit. First, change the starting position. Sit on a bench, spread your legs wide and straighten your back. Next, try lifting the dumbbells alternately and at the same time. Usually lifting dumbbells at the same time turns out to be easier, since in this case it is easier to coordinate movements.
Hand exercises will be most effective if you follow a series of exercises when performing them. simple rules. To improve your workout results, pay attention to the following recommendations:
- Start each session with a warm-up. Rotational movements in the joints and vigorous warming up of the muscles of the hands will make further dumbbell lifting less traumatic.
- Make sure that during the approach, the position of the dumbbells in your palms does not change, and each subsequent lift is performed with the same grip. It is the grip that affects the distribution of the load on the biceps and brachialis.
- Avoid unnecessary movements during the exercise. The tilt of the body and the instability of the elbow significantly reduce the load on the biceps, thereby making the exercise less effective.
- Train at a moderate pace and do not take unnecessary pauses. End the session by stretching the target muscles.
Mastering the hammer, it is better not to unbend your arms to the end at the bottom point. So the muscles will maintain tension during the entire exercise.
Hammers are an exercise that increases the volume of the biceps and gives it relief in as soon as possible. By combining it with other arm exercises, you can achieve amazing results.
Target Muscles: Shoulders
Equipment: dumbbells
In the starting position, the dumbbells are in front of the hips and almost touch them. The torso is straight, and the arms are almost straightened (but not completely) and fixed at the elbows until the end of the set. Keep dumbbells neutral (palms facing each other).
Inhale and holding your breath, raise your hands in front of you. Do not allow movement in elbow joint- do not bend your arms and do not straighten them until they lock at the elbows. All movement is concentrated exclusively in shoulder joint. While lifting dumbbells, do not reduce or spread your arms.
The distance between the dumbbells should always be constant: equal to the width of the shoulders or slightly less. Raise dumbbells to shoulder level or higher. Having reached the top point, exhale and slowly lower the dumbbells.
Pause briefly and do the next rep.
If you want to hit the deltas even harder, raise your arms 45 degrees above the horizontal passing through the shoulders.
Do not use your body to move the dumbbells out of place at the start of the lift by tilting your shoulders back and/or pushing your pelvis forward. Better take dumbbells easier.
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