The dumbbell crunch is a great exercise for developing your abs and strengthening your core. All you need is a dumbbell and a place to lay down. This exercise is exactly the same as a regular crunch done while hugging a dumbbell to your chest. To progress with this exercise you can add repetitions or you can add more weight.
The dumbbell reverse lunge targets the quadriceps and glutes. The adductors on the stationary leg also assist in the lunge. This exercise is a variation of the forward lunge and can be a great way to introduce more variety into your workout routine. Keep your chest upright and your eyes focused forward to assist your balance. Select a pair of dumbbells that are challenging, but do not negatively affect your technique.
The dumbbell row performed on a Swiss ball is a challenging exercise for the back, rear-deltoids, biceps, and core muscles. By keeping your elbows up and out you achieve a peak-contraction in the upper back. The dumbbell row on the Swiss ball can be added into your workout routine on your upper-body day, back and biceps day or as part of a circuit training plan.
The dumbbell shoulder press builds strength and definition in the shoulders, upper chest and triceps. Performing the dumbbell shoulder press without trunk support activates the core muscles and challenges your body’s muscles to stabilize while pressing overhead. Alternate pressing each arm for variety and to increase the demand on the trunk.
Lat pulldowns build strength and definition in the upper back “lat” muscles. Lat pulldowns are an appropriate substitute for beginners who can’t perform pull-ups or chin-ups. The wide grip lat pulldown activates the latissimus dorsi muscle which provides the sought after “V” taper bodybuilders desire most.
The seated low pulley row is a compound exercise for the back, shoulders, and biceps.
Cable curls performed with an EZ bar attachment strengthen the biceps and wrist flexors. The EZ bar reduces shearing forces on the wrist and provides a more comfortable grip than the straight bar attachment. Cable curls provide a smooth resistance throughout the entire range-of-motion (ROM). Variations include using a single handle and reverse EZ cable curls.
Dumbbell biceps curls performed standing are a great way to build strong, sexy arms. Dumbbell biceps curls are a staple in every gym. Almost everyone is interested in developing great looking arms. Dumbbells curls are used in place of barbell curls when balanced strength is desired in each arm. Sculpt your arms with standing dumbbell curls.
Standing EZ-bar curls strengthen and define the upper arm muscles. EZ-bar curls are a compound movement that recruits both the biceps and forearms to move the weight. If you’re looking for an alternative to barbell curls, EZ-bar curls are a great choice. The grip relieves stress on the wrist muscles by creating a slightly “neutral” position and allows for a closer grip on the bar than barbell curls.
The seated hammer curl develops the biceps and forearm muscles. If you’re a bodybuilder looking to mix up your biceps workout or just an “average joe” trying to beef up your “guns” seated hammer curls deliver results. The neutral grip alleviates pressure on the wrist and is therefore a good option for anyone with wrist problems.
Standing hammer curls build the biceps (brachialis) and forearm (brachioradialius) muscles. Wrist curls, another great forearm exercise, can be performed before hammer curls to pre-fatigue the forearms. After the forearms are pre-fatigued the biceps assist the forearm past their normal limits. The extra assistance help the forearms become stronger. Add standing hammer curls to your workout to build great looking arms.
Standing elbow flexion and extension increases circulation in the arms. This mobility exercise can be performed in the office, home, or gym. Standing elbow flexion and extension stretches the biceps and triceps. Begin moving the elbows slowly and progress to faster pace as the muscles become warm.
The standing supinated curl strengthens and shapes the forearms and biceps. The supination (palms up) activates the muscles of the forearms. Dumbbells are a great way to increase the resistance on the biceps brachii. Supination curls are a classic bodybuilding exercise.
The Achilles stretch is commonly performed to losses the ankle joint and the lower portion of your calf. Before stretching your body should be warmed up using various dynamic movement drills. The Achilles stretch can be performed after a lower body workout or running. Proper stretching is important to avoid injuries and help your body recover. No equipment is required to perform the Achilles stretch.
If you hope to excel in nascar this exercise is a must. All kidding aside, the ankle pump helps build strength on both the front and back side of the lower leg. It is a good warm-up for speed and agility drills. It also is a good “pre-hab” exercise to prevent ankle injuries and shin splints. If you play a sport, this exercise can be used at the end of a game to help the calf and shin muscles recover.
Ankle supination is a good stretch to improve ankle mobility. You can use the ankle supination exercise to prepare for agility drills. This is also good for sports that involve lateral changes in direction such as football, soccer, and rugby. It is also a good “pre-hab” exercise to keep your ankles healthy.
The calf and step exercise develops flexibility and mobility at the ankle joint. The calf and step exercise stretches the tibialis anterior (shin) and the gastrocnemius (calf). The calf and step is perfect for post-workout recovery and can be performed on a stair or step. To increase the range-of-motion you may perform the exercise on a higher step so the heals of your feet do not touch the floor.
The calf raise from floor develops strong, sexy calves. This is a great exercise for beginners because it requires little coordination and no equipment. The calf raise from floor can be used as a dynamic warm-up or as a strengthening exercise for running or jumping. Anyone serious about improving their performance or looks will incorporate the calf raise.
