Dumbell Exercises For Every Muscle Group
General guidelines For Dumbell Exercises
Dumbell exercises are extremely safe if you perform them correctly. Thefollowing guidelines are not just for your safety, they will improve thequality of your workouts as well...
1. Always warm up before dumbell exercises.
Perform 5-10 minutes of light aerobic exercise followed by stretchingexercises to all major muscle groups.
2. Perform each of the dumbell exercises with a light weight tostart.
Become fanatical about technique. You will start to get diminishedreturns from dumbell exercises if you keep increasing the weightwithout maintaining quality.
3. Have someone spot you at all times.
4. Avoid suddenly dropping the weights to the floor.
As you perform dumbell exercises your muscles are under tremendoustension. Abruptly releasing the tension by letting go of the weights is agreat way to get injured!5. We have to put this one in... please read ourlegal disclaimerbeforeperforming any of these dumbell exercises.
Flat Dumbell Press
Works the pectorals, triceps and the anterior deltoid (front of shoulder).1. Lying flat on a bench, hold the weights directly above your chest,arms extended and palms facing towards your feet.2. Lower the weights to your chest under control.3. Press the dumbells back up to the starting position and repeat.4. Avoid locking your elbows. This keeps the tension in your pectoralmuscles and prevents joint damage.
Incline Dumbell Press
A variation of the flat press, this exercise works the upper pectorals,triceps and the anterior deltoid.1. Adjust the bench to an incline of 30 to 45 degrees.2. Perform a dumbell press as described above.
1. Lying flat on a bench, hold the weights directly above your chest.Palms facing towards each other.2. Bend your elbows slightly and maintain this flexion for the rest of theexercise.3. Open your arms in an
lowering the weights. Your elbows shouldremain 'locked' in a slightly bent position. Imagine opening your arms to
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