Dumbbells
The dumbbell, a type of free weight, is a piece of equipment used in weight training. It is usually used individually and/or in pairs, with one in each hand.
The Exercises here are the key movements to drill indefinitely, with plenty of variations to keep it fresh and challenging.
As they are a form of free weight, execute with caution as shoulders are a common area that can be injured or aggravated when performing particular exercises with poor form and/or too much load.
Standing DB Tricep Extensions with a Twist – All of the variations shown take full focus on the Triceps (Back of the arm) with secondary focus on the wrists, elbows and shoulders to a lesser extent. This particular exercise uses Dumbbells and is a more technical version of the Skull Crusher, go light until you master the technique as it's a lot harder then it looks.
Triceps
Chest Press – This exercise targets the overall chest, triceps and shoulders with significant core engagement when isolating one side at a time (unilaterally).
Flat Dumbbell Chest Press
RDL’s – This exercise targets the Hamstrings and the back of the knee – hips, with secondary focus on the arms, upper back and legs-core for stability.
Dumbell RDL
Bird Dog Quadruped Rows – This advanced exercise places a significant amount of stress on your core stability, balance and co-ordination separate to the primary areas of focus being the lats and arms (Biceps-forearms).
Bird Dog Quadruped Row
Rear Flyes – These variations both fully isolate the rear of the delts, with secondary focus on the upper back, forearms and biceps. The back of the shoulders should always be isolated.
Seated - Standing Bent Over Rear Fly
Lateral Raise – This exercise fully isolates the front and side delts with almost no help from other muscle group besides the Traps. Secondary muscles used are the forearms and biceps.
Lateral Raise
Incline Rows – This exercise adds more ROM to increase the stretch and lat activation of the back due to the angle and height of the bench set up. Secondary muscles used are the rear delts, legs for stability and arms biceps-forearms.
Incline Row
Shoulder Press - This exercise targets the front and side, triceps and traps (Upper Back), with significant core engagement when isolating one side at a time (unilaterally).
Dumbell Shoulder Press (inc variations)
DB Back Rows – This conventional movement works the lats, bicep-forearms and grip strength-endurance. There is some core engagement but nowhere nest as taxing as the Bird Dog Rows.
Dumbell Row