Dumbbell exercises for back pdf files

Dumbbell conditioning for rotational strength and health michael rutherford of 2 as you look everywhere in the sporting world you see athletes performing sports with a rotational component. All you need are a few dumbbells and this ebook will give you the dumbbell routines you need while demonstrating the exercises. Heres a quick, simple primer for working out with dumbbells for beginners. The arm exercises below will help you work on a range of muscle groups. Several exercises can be performed using dumbbells to work the obliques. See more ideas about dumbbell workout, workout and exercise. There are also compound full body movement exercises and cardio exercises you can do with dumbbells. Deadlifts is the best exercise for posterior chain muscle strengthening. Dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug 3 10 15 dumbbell side bends 3 10 15. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot. If you have weakness in 1 arm, you can change the exercises as described in the instructions. Dumbbell exercises are very popular weight training exercises which are done using a pair of dumbbells that youll find in any commercial gyms and which are affordable enough to buy yourself as part of your own home gym setup.

Motion raise the dumbbell back by straightening your arm. Dumbbell conditioning for rotational strength and health. All of these exercises are in dumbbell stack 52 exercise cards available in our store or on. There are dumbbell exercises for your arms, back, chest, legs, shoulders, and abs. These exercises helped my son get his chest muscles and his supporting muscles stronger after he had a bruised sternum from football practice. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. Hold the band over your back with both arms bent at the elbow and parallel to the ground. Start in the top position of a pushup with your hands on dumbbells placed shoulderwidth apart. Periodic table of dumbbell exercises strength stack 52. The 20 best dumbbell exercises to sculpt your entire body. With that in mind, weve created the ultimate dumbbell only workout to target your upper body. Dec 30, 2016 read our essential guide to bodybuilding and skip the b. This routine will allow you to focus on completely on one muscle group per exercise session. Dumbbell flys 2 10 dumbbell pullover 2 8 triceps tricep extension 4 10, 8, 8, 6 tricep dip 3 10 tricep bench dip 3 8 add more weight for each set.

Jul 03, 2018 use your back muscles to row the dumbbell into your chest and slowly return to starting position. Its the king of all exercises, a power exercise designed to build overall physique which uses more muscles than any other exercise. Bend from the waist, resting your chest on your legs. Grasp a dumbbell in each hand with your arms fully extended upward and your palms facing in the direction of your feet. When someone says, yeah, i lift, we often think multiple days in the gym consisting of chest, back, shoulders, arms and the dreaded leg day. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids.

Jun 04, 2018 the best dumbbell exercises for your back. Press the dumbbells up, then lower until only triceps touch the floor 3. Quadruped opposite armleg, add cuff or dumbbell weights. Built with metal handles and thick hexagonalshaped rubber, this set is built to. They are well suited for both the beginner who is just looking to tone muscles as well as the more serious bodybuilder. The guide has information on equipment, resistance training systems, scheduling, nutrition and injury prevention.

Lower back, upper back, triceps, legs and buttocks then it should be heavy deadlifts. Dumbbells are a great way to strengthen and tone your back. These two muscles act to flex, laterally flex, and rotate the spine. If you like these, we have over 500 more exercise videos. Time each station interval for 30 seconds to 2 minutes. This exercise is performed seated on a bench with a dumbbell in each hand. Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position. A large list of dumbbell exercises box fitness gym in. Apr 10, 2010 8 best exercises for a bigger chest with dumbbells duration. Sit at the end of a flat bench holding a dumbbell in each hand with palms facing forward. Dumbbell exercises are generally performed with a dumbbell in each hand. Sit on the end of a bench with your feet flat on the floor. About the bosu bosu is an acronym that stands for both sides utilized.

Dumbbell back exercises target the upper and lower lats as well as the lower back muscles. Wanting to keep up your physical activities away from home. Want the best home workout with only one pair of dumbbells. Critical dumbbell routines if youre a beginner to weight training and want to workout from your home this is the perfect ebook for you. Also a first workout routine that works the entire body in about 45 minutes.

Dumbbell routines and exercises dumbbell exercises and. This home routine is created for women and men to workout away from a gym environment. Before beginning any diet and exercise program, consult your physician. Breathe out when lifting the dumbbells and breathe in. Workout for beginning and intermediate weight lifters pdf. Back exercises using dumbbells page 2 train online. The obliques are a muscle group comprising two muscles.

Its rather poetic that the final stop on this train is the one body part most people forget about until it starts to break down and send everything else off the rails. Simple yet effective, this dumbbell set will allow you to complete all the back exercises below, and then some. Workout routine dumbbells upper body printed on apr 28. The 30minute dumbbell workout to build your back muscle. Lie on the floor with a dumbbell in each hand, palms facing and triceps on the floor 2. Browse through the various dumbbell back exercises below. Slowly lower the dumbbell behind your head toward the base of your neck,then raise the dumbbell until your arms are fully extended. Where is the source and how you can use these images. Dumbbells and hand ankle weights sold in sporting goods stores as well as resistance tubing can be purchased. Within 3 weeks he was ready to play in the first game of the season see more ideas about chest muscles, dumbbell chest workout and dumbbell.

And if you do it right, focusing on keeping your hips and shoulders square to the ground. Pick up the dumbbell with your right hand using an overhand grip. Dumbbell benc h press chest lie on a bench with y our feet. Wednesday legs, including calves exercise sets reps squats 4 12. Workout routine dumbbells upper body printed on apr 28 2011. Dumbbell back workout best dumbbell exercises for your back. Keeping back flat and core engaged, extend right arm up overhead, palm facing away from body. When you begin your aerobic sessions, refer back to this page for the format you should. How to do dumbbell deadlifts stand erect with the dumbbells gripped in your hands. This routine is full of exercises which will help you build your muscle shield. Click the illustration for a printable adobe pdf file. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. Aug 14, 2015 exercises to help build up your chest muscles after having a bruised sternum or chest injury. Find related exercises and variations along with expert tips.

Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. Dumbbell overhead triceps extension triceps grasp a dumbbell with both hands and lift it upward until your arms are fully extended,directly above your head. Dumbbell routines and exercises that really work 3. Workout routine dumbbells full body printed on apr 28 2011. Squat body weight stand with dumbbell in one hand dumbbell positioned by side, other hand on hip lower the dumbbell by bending to. Done right, this exercise will sitmulate the entire chest area. Full body workout blog at home pdf printable dumbbell exercises pdf template business psd excel the best printable dumbbell exercises pdf obrien s website full body dumbbell workout pdf view. Breathe out when lifting the dumbbells and breathe in when returning to starting position.

Sample strength activity plan for beginners about strength exercise to do most of the strength exercises in this plan, you will need to lift or push weights or your own body weight, and gradually increase the amount of weight used. Students perform the exercise on the card and then rotate to the next station. Your occupational or physical therapist may change the exercises to meet your needs. Take a deep breath and press the dumbbells until your arms are fully extended. Home workout routine best back dumbbell exercises youtube. Bosu total body workout kimberlee kabbes, acsm cpt derived from. Sit back into a squat, then drive back up and repeat.

Dumbbell flys 3 10 back bent over barbell row 4 10 one arm dumbbell row 4 10 upright row 3 8 notes if you have access to a chin up bar i strongly recommend you add chin ups or wide grip pull ups as your first back exercise. The only way you should be doing dumbbell bicep curls. Triceps triceps kickback dumbbells secondary muscles forearms starting position put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Dumbbell exercise illustrations building muscle 101. In sports such as baseball, tennis, and golf, the athlete must transfer ground forces through the middle of the body to the upper extremities. Lifting tempo is the phrase used to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. A large list of dumbbell exercises box fitness gym in worcester. This stablity ball exercise works the upper back and mid back while also improving balance, coordination and core strength through the use of the stability ball. Whenever you want to add more sets to shoulder exercises, do it with this exercise. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. The bat wing dumbbell row is a beginner level dan john exercise that targets the mid back specifically the.

There are several types, but you may want to consider an adjustable bench. Primary muscle shoulders anterior deltoids secondary muscles traps equipment needed dumbbells mechanics type isolation proper exercise technique pick up a pair of dumbbells using your legs, not your back and stand with your feet about shoulderwidth apart. Slowly lower the dumbbells to your chest until they are parallel with your chest. Pause, then begin the next rep this exercise is beneficial to the chest. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 2 forearms 1 back 1 biceps 1 chest 1 shoulders 1 triceps. Tipscaution keep your back and upper arms still throughout.

Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause. Dumbbell exercises are widely used because they provide key benefits. In the great dumbbell handbook the exercises focus on the shoulders, rotator cuff, chest, back, biceps, triceps, forearms, legs and core stomach. It is expressed in seconds and begins with the negative lowering portion of an. You can work your back with two dumbbells on their own or incorporate a bench to add versatility to your routine. Stand with your feet staggered and resistance band securely under your back foot. Motion lift the dumbbell straight up while keeping your back straight and lower it back down after a short pause. Motion raise the dumbbell back by straightening your arm and allow it to. Most of the exercises can be done by using a chair but there are a few that require a flat to incline bench. To perform this exercise, simply pick up a pair of dumbbells, and like the flat bench press, lie back on the bench and bring the dumbbells to the sides of your chest.

Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest crunches 3 sets x2540 reps 1 minute rest triset b deltsbicepstriceps. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. The table is arranged by muscle group horizontally. The best dumbbell exercises for your back fit bottomed girls. Onearm secondary muscles biceps, lats, rear deltoids starting position put your left knee and hand on a bench and grab a dumbbell with your right hand. Pause for one second at the top and return the weight slowly to the start position. Printable dumbbell exercises pdf scroll down for written instructions for each exercise.

Dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12 two arm seated dumbbell extension 3 6 12 sit up 3 10 25 wednesday exercise sets reps full body dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug. Dumbbell back workout best dumbbell exercises for your. Keep your back straight, shoulders back, and head high as you hinge at your hips and slowly lower the weights to the floor. Beginner back exercises using dumbbells train online. To begin this exercise, stand with your feet hipwidth apart, holding a dumbbell in each. Apr 10, 2017 full body dumbbell workout pdf view at home dumbbell workout plan luxury simple fitness tips shelter publications bodybuilding exercises pictures training pdf images. If playback doesnt begin shortly, try restarting your device.

Learn how to correctly do dumbbell shoulder press to target shoulders, triceps, upper back with easy stepbystep expert video instruction. It is a balance trainer that was introduced to a select number of professional and olympic training teams in the fall of 1999. Low back exercises concentrate on strengthening with the abdominal muscles, to. The ultimate dumbbell exercises that will work your chest, shoulders, back, legs and abs. Keeping back flat and core engaged, extend right arm up overhead, palm facing away. Low cost youll only need a small monetary investment if you intend to workout using dumbbell. Grasp a dumbbell in each hand with your arms hanging in front of you from your shoulders, palms facing your body, elbows bend slightly, and the ends of the dumbbells touching one another.

Lie on your back on a bench with your feet flat on the floor. Squat body weight stand with dumbbell in one hand dumbbell positioned by side, other hand on hip lower the dumbbell by bending to one side lift the dumbbell by bending to the other side. Hold two dumbbells in your hands and place them shoulder with apart. The bat wing dumbbell row is a beginner level dan john exercise that targets the mid back specifically the rhomboids.