Body Building

Dumbbell Chest Workout

Every man, worth his salt, desires to be the proud owner a great looking chest. The kind of upper body that will grab instant attention when you walk into a random room can lead to instant gratification. Imagine this, a great looking body and an even greater looking shirt – Won’t you just be the talk of the town that way? You sure would! Unfortunately, a great looking chest does not come easy ... Continue reading →

How To Deadlift

For an exercise that requires quite an amount of life, the name ‘deadlift’ hardly does any justice. From the very beginning of the craze for building bodies, gym goers and body builders alike have been swearing by the deadlift. It is the kind of exercise that cannot be underestimated when taking into account the level of difficulty involved and the chances of extremely serious injuries. This i... Continue reading →

Home Based Dumbbell Workouts

Description of Workout: Stuck at home and only have dumbbells? Maybe you're in a rut and what to try something different? The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. This workout can be run for an extended period of time. As long as you are experiencing strength and muscle gains,... Continue reading →

Lying Dumbbell Extension

Exercise Instructions: Grasp a pair of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs. Lay back on the bench and extend the dumbbells above your head. The dumbbells should not be touching and you should be using a neutral grip (palms facing each other). Bending at the elbows only, keeping your elbows fixed, and pointing elbows at your hips, slowly low... Continue reading →

Standing Hammer Curl

Exercise Instructions: The hammer curl is a great exercise for the biceps and forearms. Setup by grasping a set of dumbbells and standing straight up with the dumbbells by your sides. You should be using a neutral grip, meaning your palms are facing your body. Bend your arms slightly to tension the biceps. Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far ... Continue reading →

Dumbbell Floor Press

Exercise Instructions: The dumbbell floor press is often used by strength athletes to increase their bench press. It works with a minimal range of motion. Setup for the dumbbell floor press by placing a pair of dumbbells on either side of a mat and laying down on your back. Pick the dumbbells off the floor and raise them straight above your chest. This is the starting position for the exerc... Continue reading →

Dumbbell Lunge

Dumbbell Lunge Guide 1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. 2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not... Continue reading →

Dumbbell Side Bends

Exercise Instructions: This exercise works the obliques. Grasp a set of dumbbells. Stand straight up with one dumbbell in each hand, palms facing in. Keep your feet firmly on the floor with a shoulder width stance. Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again. Without pausing at the top, bend down to the left. Repeat ... Continue reading →

Dumbbell Shrug

Exercise Instructions: The dumbbell shrug is a simple by very effective way of working the upper traps. Grasp a pair of dumbbells and stand straight up with the dumbbells by your sides. Let your shoulders "sag" down as far as possible. Keeping your body fixed, slowly shrug your shoulders straight up as high as possible (don't rotate back or forwards!). Pause for a count of 1-3, then slowly ... Continue reading →

Standing One Leg Calf Raise

Exercise Instructions: The 1 leg calf raise holding a dumbbell is a great exercise for working the calves at home without machines. Setup by grasping a dumbbell in your right and and standing on the edge of a calf raise block or step with your balls of your feet on the edge. Take your right leg and hook it behind your left as shown in the video. Let your left heel drop as far as possible. T... Continue reading →

Dumbbell Stiff Leg Deadlift

Instructions Preparation Stand with shoulder width or narrower stance. Grasp dumbbells to sides. Execution With knees straight, lower dumbbells to top or sides of feet by bending hips. Bend waist as bar approaches feet. Lift dumbbells by extending hips and waist until standing upright. Pull shoulders back slightly if rounded. Repeat. How to Properly Perform Dumbbell Stiff Leg Deadli... Continue reading →

Dumbbell Step Up

Use a 12 to 18 inch box for this exercise. The higher the box, the more difficult the exercise. Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand next to the box and turn so that the box is directly in front of you. Stand up straight, place your feet together, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out. Ke... Continue reading →