just dumbell training

[Richie1888]

anyone got an website with a decent list of dumbell exercises ?

thanks guys

 

[Gazhole]

http://www.exrx.net

 

[Witchblade]

You can do most barbell exercises with dumbells. It's not optimal for strength and mass, but it'll work and it's great for your functional strength and stabilization.

Deadlift, bench, dumbell press, squat, lunge, (pullups, dips, leg raises), dumbell rows, etc.

 

[Gazhole]

It's not optimal for strength and mass

I wouldnt say that. In my experience theyre just the same as the BB variation in terms of strength and mass.

 

[RB12]

I wouldnt say that. In my experience theyre just the same as the BB variation in terms of strength and mass.

agreed, plus in many situaions provides the added benefit of providing the ability to work the core more to stabalize the weights

 

[P-funk]

you can do anything with DBs that you can do with a BB. And yes you can get strong. All you need for strength is progressive overload (and some variation), which you can do with DBs.

Clean and jerks
snatches
goblet squats
front squats
suitcase squats
step ups
lunges
split squats
lateral lunges
RDL
single leg RDL
lateral step up
single leg squat off bench
pistol squat
DB bench press
DB incline bench press
DB floor press
alternating DB presses
DB overhead press
one arm DB overhead presses
DB push press
Alternating DB press
DB press on a stability ball
One arm DB row
one arm one leg DB row
DB bent over row (bilateral)
prone incline DB row
DB shrug
DB curls
DB skull crushers
DB behind the head tricep extensions
DB kick backs
DB hammer curls
DB concentration curls
DB front raises
Db lateral raises
DB prone reverse flyes



come on...be creative.

 

[vortrit]

I do a majority of my training with dumbbell's. I just like them...

 

[Gazhole]

agreed, plus in many situaions provides the added benefit of providing the ability to work the core more to stabalize the weights

Aye! In his defence he did say the stability thing, but i dont see how theyre less effective than their barbell counterparts.

 

[Gazhole]

I do a majority of my training with dumbbell's. I just like them...

Me too actually. I find them a lot more fun.

 

[Witchblade]

Aye! In his defence he did say the stability thing, but i dont see how theyre less effective than their barbell counterparts.

Well, you need to work more on stabilization, so you can't go as heavy or as hard as you can with a barbell.

If dumbells were equally effective as barbells ánd work more on stabilization, why would anyone use a barbell for deadlifting, squatting and benching? Grip strength may become a problem for squatting too, and you won't be able to hit the back as much.

Anyway, dumbells aren't optimal, but that doesn't mean they can't be used. They have their place and they're a fine substitute if you don't have a barbell.

 

[Gazhole]

Well, you need to work more on stabilization, so you can't go as heavy or as hard as you can with a barbell.

At first, no. But isnt the point of this whole lifestyle self improvement? Once you get your stabilizing muscles accustomed to DB exercises, you can go just as heavy as you would normally.

If dumbells were equally effective as barbells ánd work more on stabilization, why would anyone use a barbell for deadlifting, squatting and benching? Grip strength may become a problem for squatting too, and you won't be able to hit the back as much.

Because you can lift more weight at first on a barbell, without the need to get used to switching to dumbells, plus some exercises (like the squat) are easier with barbells. Sometimes its just a matter of convieniance. Not every gym has amazingly heavy dumbells, but they have plenty of loose plates and a few adjustable barbells.

Anyway, dumbells aren't optimal, but that doesn't mean they can't be used. They have their place and they're a fine substitute if you don't have a barbell.

Everything does have its place in a program, youre right, and a lot of the DB/BB argument comes down to personal preference, ill agree. But i wouldnt say theyre any less effective or any more effective than barbell exercises. Like P-funk said, all you need for strength is progressive overload. You could use loose plates in a bag if you wanted to.

Mmmmm, yes.

 

[JimSnow]

Still thinking about buying those 150lb. adjustable DBs. $800 though. Gonna go ahead and get the 50lb. ones.

600lb. Adjustable Barbells out yet? What would that cost? LOL


Nobody would disagree that the biggest motivational killer, working out at home, is changing damn plates... esp. DBs.

But, it's never about the equipment... it's how you use it. A set of 150lb. adjustables, I have no doubt, would suffice in about any bodybuilding goal you have. Imagine the fun in creating new movements!

 

[Gazhole]

Still thinking about buying those 150lb. adjustable DBs. $800 though. Gonna go ahead and get the 50lb. ones.

600lb. Adjustable Barbells out yet? What would that cost? LOL


Nobody would disagree that the biggest motivational killer, working out at home, is changing damn plates... esp. DBs.

But, it's never about the equipment... it's how you use it. A set of 150lb. adjustables, I have no doubt, would suffice in about any bodybuilding goal you have. Imagine the fun in creating new movements!

I worked out at home for 3 years, and changing the damn plates from DB, to BB, to DB, etc was the most annoying thing ever. The workouts took like 20 minutes longer just from doing that. I was just as much training my "changeover" technique as i was my muscles .

 

[JimSnow]

I worked out at home for 3 years, and changing the damn plates from DB, to BB, to DB, etc was the most annoying thing ever. The workouts took like 20 minutes longer just from doing that. I was just as much training my "changeover" technique as i was my muscles .

Yeah. You feel not ready when your supposed to be resting for 30 seconds between sets... and you spend it removing plates.

Maybe Plate Changing movements could be worked into my new routines. How many 45lb. plates can I change out in 5 minutes!

 

[mike456]

same thing here I hate changing the plates on the DBs in betweens sets, so I started doing dynamic warmup and than jump right into it and use the same weight for every set. But if you don't have more than 2 DBs you have to change them between exercises. Don't do more than one DB exercise per workout

 

[Gazhole]

Yeah. You feel not ready when your supposed to be resting for 30 seconds between sets... and you spend it removing plates.

Maybe Plate Changing movements could be worked into my new routines. How many 45lb. plates can I change out in 5 minutes!

Id go further than that, maybe we should make it an olympic sport (because we have the power to do that, right?).

Olympic Plate Changing - Whats the heaviest DB you can change in 30 seconds?

 

[ALBOB]

Still thinking about buying those 150lb. adjustable DBs. $800 though. Gonna go ahead and get the 50lb. ones.

600lb. Adjustable Barbells out yet? What would that cost? LOL


Nobody would disagree that the biggest motivational killer, working out at home, is changing damn plates... esp. DBs.

But, it's never about the equipment... it's how you use it. A set of 150lb. adjustables, I have no doubt, would suffice in about any bodybuilding goal you have. Imagine the fun in creating new movements!

Power Blocks? I've got a set and absolutely love them. Don't waste your money on the 50 lb set. Save until you can get the big ones. You don't even have to get the full 150 lb set at first. Get the 90 lb set and then, when you've saved up the rest of the $$$ buy the add-ons.

 

[P-funk]

Power Blocks? I've got a set and absolutely love them. Don't waste your money on the 50 lb set. Save until you can get the big ones. You don't even have to get the full 150 lb set at first. Get the 90 lb set and then, when you've saved up the rest of the $$$ buy the add-ons.

you mean you can just buy the add-ons up to whatever amount you want? That is sweet! I thought you would have to buy a whole new pair. they are really great.

 

[ALBOB]

you mean you can just buy the add-ons up to whatever amount you want? That is sweet! I thought you would have to buy a whole new pair. they are really great.

You gotta be careful though. Depending on the basic set you buy, you can only add on so much weight. There are some sets that can only go up to 75 or so pounds, while others can go up to 150.