Dumbbell Exercises - recommendations wanted

[Ian W]

Right guys

 

Having started to introduce a bit of cardio, I'm hoping to put these dumbbells of mine to good use too.

 

I've had a scour of the net and found a few million which has helped me no end

 

Bearing in mind I've no bench to work with (space is very limited), what can you guys recommend?

 

ps

 

This any good?

[Scott]

What do you want to work on? Everything?

 

You can get away without a bench but you won't get a full extension for pressing and butterflys etc. Can easily work your triceps, shoulders, biceps quite fully without a bench though.

[Ian W]

What do you want to work on? Everything?

 

You can get away without a bench but you won't get a full extension for pressing and butterflys etc. Can easily work your triceps, shoulders, biceps quite fully without a bench though.

 

Everything mate

 

As long as it's getting worked it'll be better than nothing so I'd rather cope without the bench than have the Mrs go nuts about having another item to stow away somewhere

[Geo]

Chest - Good old fashioned press ups. Then use a chair and do press ups off that once you get stronger.

Arms - Dumbells Standing curls, seated curls, hammer curls,

Legs - Using dumbell so free standing squats feel the burn baby

Shoulders - front raises(as per your link) side lateral raises(google it) seated press/standing press

Back - Dumbell rows(google it) you can do it off you bed, or standing an an angle. Pull ups(would need a chin bar)

Calves - Standing raises with dumbell

Abs - Will get work doing squats, but you can do crunches holding a light dumbell

 

You can build a good physique at home

[Ian W]

Chest - Good old fashioned press ups. Then use a chair and do press ups off that once you get stronger.

Arms - Dumbells Standing curls, seated curls, hammer curls,

Legs - Using dumbell so free standing squats feel the burn baby

Shoulders - front raises(as per your link) side lateral raises(google it) seated press/standing press

Back - Dumbell rows(google it) you can do it off you bed, or standing an an angle. Pull ups(would need a chin bar)

Calves - Standing raises with dumbell

Abs - Will get work doing squats, but you can do crunches holding a light dumbell

 

You can build a good physique at home

 

All noted. Will need to do some googling on some of those though!

 

Don't expect a thread on me though

[Scott]

What about a chair? There are literally tonnes of options.

 

Triceps - Standing up, one handed lift the dumbell above your head, keeping the top of your arm pointing upwards bring the weight down behind your head and then raise back up again. One complete motion, no throwing down and punting up rubbish. I used to do 3 sets of 10 at a decent weight, depending what you are after up the reps and lower the weight. 3 sets is generally quite good. 1 set then switch to other arm.

 

Another option is to use 2 hands. Hold the dumbbell by the actual weight above your head so that the lower half of the weight is pointing towards your head. Lower the weight behind your head, again keeping your elbows pointing to the ceiling so that the muscle is getting the most extension. 3 sets again.

 

I would alternate the above, do 1 one day have a day off triceps then do the other the next day. They work slightly different areas of the muscle along with different areas of your core.

 

 

Biceps - The obvious one is the curl, probably needs no explanation. Pointers are to always keep it a fluent motion, don't jerk it up or throw it down etc. Keep the elbows pointing to the floor when doing it.

 

Next would be a bent over row (you can tell i have no idea what these are called). Kneel on something with your left leg so that your back is parallel with the floor (supporting with your left hand). Holding the weight extend your arm to the floor so that the weight is going across the way. Pull the weight towards you fully rotating your elbow so that it is pointing to the ceiling. As you pull up rotate the weight so that you have it tucked into your side. Quite a good move this one, works your tricep, your forearm a little, your back and the back of your shoulder.

 

 

Shoulders - Easy one is the shoulder press. Standing up or sitting in a chair, have the weights paralell with your shoulders so that the weight on each end is just touching them. Extend all the way up and count "one".

 

Another one - Standing with the weights at your side extend your arms out while straight until the weights are level with your shoulders. Slowly lower and repeat.

 

 

Legs - Weighted squats are fantastic for working your core. Try to get really good at those. Easiest way is to hug a weight, in this case you have dumbbells so it might not be quite so easy but try to get them done.

 

Weighted lunges are really hard going. I absolutely hate them and being a long drip like myself you might find it hard. Again very rewarding though. With the weights by your side lunge forward onto one foot, pull back then lunge onto the other... count 1.

 

Chest - This is a little difficult as you don't have a bench but the bench press is really good. Try to extend as much as you can and take it slow doing it.

 

Butterflys are also good, lying down push the weights straight up and keeping your arms straight butterfly them out to either side. When getting to the end of the extension be careful not to rest on the floor.

 

 

100's more mate. Could be here all day lol.

[Ian W]

100's more mate. Could be here all day lol.

 

That's my problem. I need it narrowed down so I've got a set routine to follow else I'll just not bother my arse

[DuaneT.Turbo]

Burpees With A Jump

[Ian W]

Burpees With A Jump

 

With dumbbells? I actually don't mind burpees, however a dumbbell in hand may see me taking out the tv or a window

[DuaneT.Turbo]

Suppose how heavy they are, not with a 20kg one either side no, but a good exercise overall in my opinion

[SPG]

The bench is good but you can, as stated by others get a good form of workout from your dumbells without one. I usually lift the fire extinguisher's at work

[Ian W]

Thanks for all the replies chaps. Going to have a run through / make up a routine tonight.

 

Will try and stick to 10 reps, 2-3 sets (had a bash last night to gauge weights I should use and was failing to reach ten reps by the third set - sounds about right / too heavy?)

[Scott]

Thanks for all the replies chaps. Going to have a run through / make up a routine tonight.

 

Will try and stick to 10 reps, 2-3 sets (had a bash last night to gauge weights I should use and was failing to reach ten reps by the third set - sounds about right / too heavy?)

 

Depends what you are after. If you are just looking to tone you really want to up the reps and lower the weight. If you want to bulk up a bit you want to lower the reps and up the weight. For building up you want to always be struggling on the 3rd set. Try to mix it up every couple of weeks, you will get used to a certain weight and just stop building after a very short time.

[Ian W]

Probably to bulk up a bit in the first instance. I figured that was about right, just wanted to make sure.

[Geo]

Depends what you are after. If you are just looking to tone you really want to up the reps and lower the weight. If you want to bulk up a bit you want to lower the reps and up the weight. For building up you want to always be struggling on the 3rd set. Try to mix it up every couple of weeks, you will get used to a certain weight and just stop building after a very short time.

 

not true big man.

 

as long as the muscle is place under tension then they will grow it dont matter about weight. Food builds muscle not training

[Matt H]

Get a bench and it will give you the right support you need when doing focused sets. I bought one for £40 that inclines up and down and also came with a booklet of recommended exercises. I couldn't work without one. It sits in my home gym along with the other equipment I have and it's well used.

 

This one on Amazon is similar to the one I've got and for £50 it will do the job. It will incline up and down, plus it's got supports on the end for doing incline sit-ups, which I find invaluable as part of my core exerices.

 

http://www.amazon.co.uk/dp/B000N3T0RI/ref=asc_df_B000N3T0RI2814412?smid=A3P5ROKL5A1OLE&tag=googlecouk06-21&linkCode=asn&creative=22206&creativeASIN=B000N3T0RI

 

My fav dumbell exercises are:

 

1) Standard bench press

2) Seated (with bench supporting back) shoulder presses

3) back row. left knee on the bench, left hand on the bench and then pull the bell up from the floor (and visa versa)

4) tricep extension. lie flat on the bench and bring a single dumbell (holding it at the weight section) from your chest back to behind you head and drop it down as far as poss then back.

5) shoulder shrugs. standing up, with a bell in each hand.

6) preacher curls (bicep). using a bench which is slightly inclined.

7) standing tricept extensions (lifting with the bell sort of in the middle of you back and up)

8) lifting the weights from a bench, take them up to your shoulders in the first movement, then extend totally up. then back to the bench and up in two movements. You can lift them from the floor, but it will probably mess your lower back up for a good week and I wouldn't recommend lower back exerices with heavy weights to anyone that I didn't know how their back was to start with.

 

It's hard to explain on the net without pics. I'd just google dumb bell exercises. Try different ones and see which are best for you. I bet youtube has loads of vids.

 

I don't find doing flys with dumbells very effective, as you lose the weight's effect as you get them closer to vertical.

 

Just remeber that whatever exercises you do, quality sets are the important element. Full and controlled extensions of the muscles

[Ian W]

Geo, I think we need to talk diets again

[Geo]

Geo, I think we need to talk diets again

 

its all about the diet, more people realise this the better. Training is the enjoyable part.

[Neil-NA]

I have been using this dumbell only workout for the past 7 months - http://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

 

Only thing i added was doing wide grip pull ups using a bar i bought off the net for about £10

 

You do need a bench and its a split so not to everyones taste but with this and some not so careful eating i have put on nearly 2 stone, arms have gone to 17.5", chest is up a good few inches and still have abs slightly showing.

[Ian W]

Thanks again folks.

 

Sadly I can't stress enough how impossible it is for me to get a bench, otherwise I really would.

 

Hopefully I can come up with something in the mean time that's a little useful at least.

[Scott]

not true big man.

 

as long as the muscle is place under tension then they will grow it dont matter about weight. Food builds muscle not training

 

 

I don't get that? Surely if you curled 10's for the next 10 years that wouldn't mean you could curl 50s without building up? The way to build muscle is to gradually increase the weight.... or so I thought? To keep it lean and you just keep the weight low and up the reps.

 

This is what my Wife has been told in every gym she has gone to.... as she doesn't want to bulk up, only tone up. Use low weights and lots of reps to keep the muscle lean and also to burn off lots of calories.

 

Diet is a given, obviously.

[Matt H]

I think the important thing is working to failure and exhausting your muscles. Having said that, I wouldn't waste my time benching 30kg to the cows come home, when 10 reps of a much higher weight is quicker and personally, I think more effective.

[Geo]

See thats the thing about gyms, they tell you what they have been taught. In the real world its so different.

 

If you curled 10kg dumbells to failure(high reps) then i guarantee you would be sore the next day, if you curled 30kg until failure(high reps, but lower reps than the 10kg dumbells) you would fail sooner, but the muscle would still be under stress. And you'd be just as sore.

 

As long as the muscle is place under tension for X amount of time, it will grow. Food obviously determines how fast, aswell as the individual. As we all have different genetics. I mean i take it 4000cals just to maintain my weight, for me to grow id need 5000cals or more to get to my desired weight. 4000cals or less +cardio i lose weight.

[Geo]

I think the important thing is working to failure and exhausting your muscles. Having said that, I wouldn't waste my time benching 30kg to the cows come home, when 10 reps of a much higher weight is quicker and personally, I think more effective.

 

Bollocks.

 

Leave you Ego at the door and bench 30kg. bench up, then slow as you possible can down, by the time you do this for 3/4 sets. You will change your mind.

[Matt H]

Bollocks.

 

Leave you Ego at the door and bench 30kg. bench up, then slow as you possible can down, by the time you do this for 3/4 sets. You will change your mind.

 

There was no room left next to yours I'm one of the minority in the gym I go to that actually does proper sets! There's no room in any gym session to lift light. It's counter productive.