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Schedule ...................................................................................................................................... 2 1 Incline Dumbbell Bench Press ......................................................................................... 3
2 Dumbbell Bench Press ........................................................................................................ 5
3 Dumbbell Flys ........................................................................................................................ 7 4 EZ Bar Skullcrusher ............................................................................................................. 9
5 Dumbbell Tricep Kickback ............................................................................................ 11
6 One Arm Seated Dumbbell ............................................................................................. 13 7 One Arm Dumbbell Row .................................................................................................. 15
8 Bent Over Dumbbell Row ............................................................................................... 17 9 Dumbbell Pullover ............................................................................................................ 19
10 Incline Dumbbell Curl ................................................................................................... 21
11 Standing Dumbbell Curl ............................................................................................... 23 12 Standing Hammer Curl ................................................................................................. 25
13 Dumbbell Lunge .............................................................................................................. 26
14 Dumbbell Step Up ........................................................................................................... 28 15 Dumbbell Squat ............................................................................................................... 30
16 Dumbbell Stiff Leg Deadlift ......................................................................................... 32 17 Seated Dumbbell Calf Raise ......................................................................................... 34
18 Standing One Leg Calf Raise with Dumbbell .......................................................... 36
19 Standing Dumbbell Press ............................................................................................. 38 20 Dumbbell Lateral Raise ................................................................................................ 40
21 Bent Over Dumbbell Reverse Fly .............................................................................. 42 22 Dumbbell Shrug ............................................................................................................... 44
http://www.muscleandstrength.com/workouts/frankoman-‐dumbbell-‐only-‐split.html
Schedule
Monday Chest
Exercise Sets Reps Incline Dumbbell Bench Press 4 12, 10, 10, 8 Dumbbell Bench Press 4 12, 10, 10, 8 Dumbbell Flys 3 12
Triceps Dumbbell Skullcrusher 3 12 Dumbell Tricep Kickback 3 12 One Arm Seated Dumbell Extension 3 12
Tuesday -‐ Rest Day
Wednesday Back
Exercise Sets Reps One Arm Dumbell Row 5 12, 10, 10, 8, 6 Bent Over Dumbell Row 5 12, 10, 10, 8, 6 Dumbbell Pullover 2 12, 10
Biceps Incline Dumbbell Curl 3 10 Standing Dumbbell Curl 3 10 Cross Body Hammer Curl 2 10
Thursday -‐ Rest Day
Friday Quads
Exercise Sets Reps Dumbbell Lunge 4 12, 10, 10, 8 Dumbell Step Up 3 12 Dumbbell Squat 4 12, 10, 10, 8
Hamstrings Dumbell Stiff Leg Deadlift 4 12, 10, 10, 8
Calves Seated Dumbbell Calf Raise 2 15, 12 Dumbbell Standing Calf Raise 2 12, 10
Shoulders Standing Dumbbell Press 4 12, 10, 10, 8 Dumbbell Lateral Raise 3 12, 10, 10 Bent Over Dumbbell Reverse Fly 3 12, 10, 10 Dumbbell Shrug 4 12, 10, 10, 8
Saturday and Sunday -‐ Rest Days
Add Chinups & Pullups to back day http://www.muscleandstrength.com/workouts/frankoman-‐dumbbell-‐only-‐split.html
1 Incline Dumbbell Bench Press
• Main Muscle Group: • Chest • Secondary Muscle(s): Shoulders, Triceps • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Compound • Force Type: Push • Experiene Level: Beginner
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Exercise Instructions
1. The incline dumbbell bench press is a great exercise for building mass on the upper chest. Set up for the exercise by setting an incline bench to an angle of about 30 degrees and placing the dumbbells at the low end.
2. Grasp the dumbbells and sit down on the bench, placing the ends of the dumbbells on your knees.
3. Rock back onto the bench using your legs to help push the dumbbells up. You should be laying back on the bench with your arms fully outstretched holding the dumbbells above your body at shoulder width. This is the starting position.
4. Keeping your body fixed, slowly lower the dumbbells down towards your upper chest until the handles are about level with your chest.
5. Without pausing, slowly raise the dumbbells back up without locking your elbows out at the top of the exercise.
6. Repeat for desired reps.
Dumbbell Bench Press Tips:
1. Control the dumbbells throughout the set by lowering them slowly, not letting them touch your body at the bottom of the movement and not touching them together at the top of the movement.
2. Don't lock your elbows out or rest at the top of the movement. 3. Don't set the angle of the bench too high. This will recruit too much of the front shoulders. 4. When finished, place the dumbbells back on your thighs. Then safely place them on the floor.
2 Dumbbell Bench Press
• Main Muscle Group: • Chest • Secondary Muscle(s): Shoulders, Triceps • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Compound • Force Type: Push • Experiene Level: Beginner
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Exercise Instructions
1. The dumbbell bench press is a great exercise for increasing chest, shoulder and tricep size. Set up for the exercise by placing a set of dumbbells at the end of a flat bench.
2. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells on your thighs, and sit down on the bench.
3. To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows. Now you should be in position to start the set.
4. Lay back on the bench holding the dumbbells straight up above your chest. This is the starting position for the movement.
5. Slowly lower the dumbbells down as far as comfortable possible (the handles should be about level with your chest).
6. Pause, then contract the chest and push the dumbbells back up. Do not lock your elbows out,
7. Then repeat for desired reps. Once you have finished the set, DO NOT DROP THE DUMBBELLS! Twist the dumbbells around to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to a seated position.
Dumbbell Bench Press Tips:
1. The dumbbell press is a great mass builder! Make sure you use the largest range of motion possible. This ensures the muscle is getting a good stretch and contraction.
2. Do not touch the dumbbells together at the top of the movement, but rather keep them 2-3 inches apart.
3 Dumbbell Flys
• Main Muscle Group: • Chest • Secondary Muscle(s): Shoulders • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Push • Experiene Level: Beginner
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Exercise Instructions
1. Grasp a set of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs.
2. Lay back on the bench and extend your arms out, holding the dumbbells above your body with a neutral grip (palms facing each other). The dumbbells should not be touching. Keep your feet planted on the floor for balance. Bend your arms slightly. This is the starting position for the exercise.
3. Slowly lower the dumbbells out to your sides in a semi-circle. Rotate at the shoulders only, keep your arms slightly bent.
4. Once the dumbbells get about level with your chest, squeeze the chest muscles and raise the dumbbells back up using the same path of motion (semi circle) as you did on the way down.
5. Without letting the dumbbells touch, slowly lower them again. 6. Repeat for desired reps.
Dumbbell Fly Tips:
1. This exercise should be done slowly, focusing on the stretch and contraction of the pectoral muscles.
2. Don't pause or let the dumbbells touch at the top of the exercise. 3. Use a full range of motion by lowering the dumbbells as far as comfortably possible. 4. Always use a wide semi circle motion when doing this exercise, and don't allow the dumbbells to
come too close to the body.
4 EZ Bar Skullcrusher
• Main Muscle Group: • Triceps • Secondary Muscle(s): None • Exercise Type: Strength • Equipment Required: EZ Bar • Mechanics: Isolation • Force Type: Push • Experiene Level: Intermediate
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Exercise Instructions
1. The EZ bar lying tricep extension (AKA skullcrusher) is one of the best tricep building exercises there is. If you get wrist pain doing a regular skullcrusher, you should use the EZ bar. Sit on the end of a flat bench with a barbell on your thighs.
2. Grip the EZ bar on the inner grips using an overhand grip. 3. Bring the bar up to your chest and lay down on your back. 4. Extend your arms straight up above your chest. 5. Keeping your elbows fixed in place and not pointing out, slowly lower the bar until it is about an
inch from your forehead (hence the name skullcrusher!). 6. Pause, and then slowly extend your arms back to the starting position. 7. Do not lock your elbows out, and then repeat for desired reps.
Skullcrusher Tips:
1. Your elbows should be pointing forward throughout the set - don't let them flare out to the sides. 2. Also, don't let your elbows come back or forwards during the set, they should stay fixed. 3. Don't lock your elbows out at the top of the movement as this takes the tension off your triceps.
5 Dumbbell Tricep Kickback
• Main Muscle Group: • Triceps • Secondary Muscle(s): None • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Push • Experiene Level: Beginner
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Exercise Instructions
1. Set up for the tricep kickback by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.
2. Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
3. Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.
4. Tuck your left upper arm close to your torso and bend at the elbow, forming a 90 degree angle with your upper arm and forearm. This is the starting position.
5. Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended. 6. Pause, and then lower the dumbbell back to the starting position. 7. Repeat this movement for desired reps and then repeat using your right arm.
Exercise Tips:
1. Keep your head up and eyes facing forwards, as this will keep your back straight. 2. Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower
the dumbbells back to the starting position. 3. Keep your body as still as possible, moving only your forearms.
6 One Arm Seated Dumbbell
• Main Muscle Group: • Triceps • Secondary Muscle(s): None • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Push • Experiene Level: Intermediate
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Exercise Instructions
1. Choose a dumbbell and sit on the end of a flat bench or a 90 degree back bench with the dumbbell resting on your thighs.
2. Hold the dumbbell with a pronated grip (palm facing your feet) with your left hand and lift the dumbbell above your head until your arm is fully extended.
3. You can brace your right arm by placing your right hand on your knee or across your stomach. 4. Bending at the elbow only, slowly lower the dumbbell down behind the right side of your head
your head until it is about level with your right ear. 5. Pause and squeeze the tricep. Then raise the dumbbell back to the starting position. 6. Do not lock your elbow out and then repeat for desired reps. 7. Repeat the motion with your right arm.
Exercise Tips:
1. Keep the rep timing slow and control the weight throughout the set. 2. Focus on moving the weight with your triceps and only moving your forearms. Keep the rest of
your body as still as possible.
7 One Arm Dumbbell Row
• Main Muscle Group: • Middle Back • Secondary Muscle(s): Biceps, Lats, Shoulders • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Compound • Force Type: Pull • Experiene Level: Beginner
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Exercise Instructions
1. Set up for the one arm dumbbell row by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.
2. Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
3. Using a neutral grip, pick up the dumbbell with your left hand. Pull your shoulder blade back while keeping your arm straight. This is the starting position for the exercise.
4. Slowly pull the dumbbell up as far as possible. 5. Pause and squeeze your shoulder blades together, and then slowly lower the dumbbell back to the
starting position. 6. Repeat for desired reps and then repeat for your other side.
Exercise Tips:
1. Keep your head up and eyes facing forwards, as this will keep your back straight. 2. Your shoulder blades shoulder be pulled back throughout the set. 3. Do not let the working shoulder drop down at the bottom of the movement. Keep your entire torso
fixed! 4. Pull the weight straight up while keeping your elbow tucked in. 5. Focus on pulling the weight up with your back muscles and not your forearm.
8 Bent Over Dumbbell Row
• Main Muscle Group: • Middle Back • Secondary Muscle(s): Biceps, Lats, Shoulders • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Compound • Force Type: Pull • Experiene Level: Beginner
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Exercise Instructions
1. Select the appropriate dumbbells and place them on the floor in front of you. 2. Bending at the knees and keeping your back straight squat down and pick up the dumbbells with
an overhand grip (palms facing the floor). 3. Get into the starting position by keeping your back straight and bending at the knees. Let the
dumbbells slide down your thighs until they're just below knee height. 4. Execute by pulling the dumbbells up under your chest as far as possible. 5. Pause, and then slowly lower the dumbbells back to the starting position. 6. Repeat for desired reps.
Dumbbell Row Tips:
1. Like all bent over rowing exercises, you must keep your back straight throughout the whole set!
2. Keep your head up and eyes facing forward. 3. Use a weight belt and squeeze your lower back into it if this is more comfortable for you. 4. Squeeze your back and hold the weight for a count of 1-2 at the contracted position.
9 Dumbbell Pullover
• Main Muscle Group: • Chest • Secondary Muscle(s): Lats, Shoulders, Triceps • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Compound • Force Type: Push • Experiene Level: Intermediate
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Exercise Instructions
1. Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench.
2. You should be at a 90 degree angle to the bench. Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor.
3. Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead. This is the starting position.
4. Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench.
5. Slowly raise the dumbbell back to the starting position. 6. Repeat for desired reps.
Pullover Tips:
1. Do not bend at the elbows. 2. Do not let the dumbbell go too far forward. The starting position is directly above your head and
the dumbbell should not go any further than that.
10 Incline Dumbbell Curl
• Main Muscle Group: • Biceps • Secondary Muscle(s): None • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Pull • Experiene Level: Beginner
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Exercise Instructions
1. Setu p for the incline dumbbell curl by setting the bench at a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
2. Sit on the bench, pick up the dumbbells and lay back with your back flat on the padding. 3. You should be holding the dumbbells with an underhand grip, palms facing up. 4. Take up the slack in your arms by slightly bending them, as this will put tension on the biceps.
This is the starting position for the exercise. 5. Keeping your elbows fixed, slowly curl both the dumbbells up as far as possible. 6. Squeeze the biceps, and then slowly lower them back to the starting position. 7. Repeat for desired reps.
Exercise Tips:
1. Keep the rep timing slow and control the weight on the way down. 2. Keep your elbows fixed. They should not come forward as you curl the weight up as only your
forearms should move.
11 Standing Dumbbell Curl
• Main Muscle Group: • Biceps • Secondary Muscle(s): None • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Pull • Experiene Level: Beginner
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Exercise Instructions
1. Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together and dumbbells by your side. The dumbbells should not be touching your body.
2. Your palms should facing upwards. 3. Take up the slack by bending the elbows slightly. Tension should be on the biceps. 4. Slowly curl the dumbbells up as far as possible. 5. Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position. 6. Repeat for desired reps.
Dumbbell Curl Tips:
1. The tension should be on the biceps at all times. Do not let them "hang" at the bottom of the exercise.
2. Keep the rep timing slow and control the weight throughout the set. 3. Do not let the dumbbells touch your body. 4. And finally, do not swing the body back as you curl up the weight. The body should stay fixed
throughout the movement. Focus on only moving your forearms.
12 Standing Hammer Curl
• Main Muscle Group: • Biceps • Secondary Muscle(s): Forearms • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Pull • Experiene Level: Beginner
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Exercise Instructions
1. The hammer curl is a great exercise for the biceps and forearms. Set up by grasping a set of dumbbells and standing straight up with the dumbbells by your sides.
2. You should be using a neutral grip, meaning your palms are facing your body. 3. Bend your arms slightly to take tension into the biceps. 4. Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as
possible. 5. Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the
starting position. 6. Repeat for desired reps.
Hammer Curl Tips:
1. Do not lean back as you move the weight - this is cheating! 2. Keep your elbows locked in by your sides throughout the set. Don't allow them to come forward
as you curl the weight up. Focus on only allowing your forearms to move. 3. Squeeze and hold at the top of the movement for maximum results. 4. Keep the rep timing slow and control the weight for the whole set.
13 Dumbbell Lunge
• Main Muscle Group: • Quads • Secondary Muscle(s): Calves, Glutes, Hamstrings • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Compound • Force Type: Push • Experiene Level: Beginner
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Exercise Instructions
1. Choose a pair of dumbbells and stand up straight with a slight bend in your knees. 2. Hold the dumbbells down at your sides. You are now in the starting position. 3. Step forward with your left leg while maintaining your balance and squat down through your hips.
4. Keep your torso straight and head up. Don't allow your knee to track out over your toes. 5. Push yourself back to the starting position by using your heal to drive you. 6. Repeat this movement with your right leg and then repeat for desired reps.
Exercise Tips:
1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
2. This exercise requires a good deal of balance and is not recommended for those with balance issues.
3. Keep your head up and back straight throughout the exercise. Never allow your back to round.
14 Dumbbell Step Up
• Main Muscle Group: • Quads • Secondary Muscle(s): Calves, Glutes, Hamstrings • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Compound • Force Type: Push • Experiene Level: Intermediate
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Exercise Instructions
1. Set up for the dumbbell step up by choosing a pair of dumbbells and holding them down at your sides.
2. Stand up straight in front of a flat bench or other raised platform. 3. Keep your eyes facing forward and a slight bend in your knees. This is the starting position. 4. Lift your left knee and step onto the platform with your left foot. 5. Once your foot is firmly planted on the platform, use your left heel to lift your body up and place
your right foot on the platform as well. 6. Pause briefly and then step back with your right leg and carefully return to the starting position. 7. Repeat this motion for desired reps and then repeat while leading with your right foot.
Exercise Tips:
1. Keep your head up and back straight throughout the exercise. Never allow your back to round. 2. Add intensity and difficulty by raising the platform. The higher the platform, the more intense the
exercise. 3. Start by using little to no weight. This exercise requires a good deal of balance and caution should
be used.
15 Dumbbell Squat
• Main Muscle Group: • Quads • Secondary Muscle(s): Calves, Glutes, Hamstrings, Lower Back • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Compound • Force Type: Push • Experiene Level: Beginner
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Exercise Instructions
1. Set up for the dumbbell squat by choosing a pair of dumbbells and holding them down by your sides.
2. Stand with a slight bend in your knees and your feet around shoulder width apart. Keep your head up and your back straight. This is the starting position.
3. Keeping your eyes facing forward slowly lower your body down. Don't lean forward as you come down. Your buttocks should come out and drop straight down.
4. Squat down as far as possible or at least until your thighs are parallel with the floor, and then slowly raise your body back up by pushing through your heels.
5. Do not lock the knees out when you stand up, and then repeat the movement.
Exercise Tips:
1. It's crucially important that you keep a straight back when you squat! You can ensure your back is straight by keeping your eyes facing forward, chest out, shoulder blades back, and back arched. Keep your core muscles tensed throughout the movement to help hold your back in place.
2. Always push up through your heels. Curling up your toes can help you get the technique right. 3. Never lean forward. This happens when your hips move up faster than your shoulders. To prevent
this keep the rep timing slow and controlled and stick your buttocks out as you go down. 4. When you squat down, your hips should be dropping straight down, not coming forward. Using a
light weight, perfect your form standing side on to a mirror. Your knees should never track out and over your toes.
5. Using squats to their full potential requires squatting down at least until your thighs are around parallel to the floor.
6. Don't point your knees in or out when you're lowering or pushing the weight. This puts unnecessary strain on the knee joints.
7. Never look down. As soon as you look down your back rounds, simple as that.
16 Dumbbell Stiff Leg Deadlift
• Main Muscle Group: • Hamstrings • Secondary Muscle(s): Glutes, Lower Back • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Compound • Force Type: Pull • Experiene Level: Beginner
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Exercise Instructions
1. Set up for the dumbbell stiff leg deadlift by choosing a pair of dumbbells and holding them down at your sides.
2. Stand up straight with a slight bend in your knees and your feet around shoulder width apart. This is your starting position.
3. Keep your back as straight as possible and bend over at the waist lowering the dumbbells over the tops of you feet. Your knees should be kept stationary during the movement.
4. Focus on the stretch in your hamstrings, and continue to lower the dumbbells down as far as your hamstrings will let you comfortably.
5. Now engage the hamstrings and begin to raise the dumbbells straight back up. Your eyes should be facing up and your shoulders back. This will prevent your lower back from rounding.
6. Squeeze up through the glutes and hamstrings until you're standing straight up. 7. Repeat for desired reps.
Exercise Tips:
1. You must keep your eyes looking up at all times. As soon as you look down at the floor your back will round!
2. The dumbbells need to stay close to your body throughout the set. The further the dumbbells are from your body the more strain is on your lower back.
3. Focus on stretching the hamstrings out as you lower the dumbbells and contracting them as you raise back up. The greater the mind-muscle connection the more you'll get out of this exercise.
4. It's best to have your knees slightly bent during the set but fixed (ie: bend them slightly but keep them locked in the same place throughout the set).
5. During the descent, to protect your lower back, keep your weight back on the heels. Do not let your weight shift forward onto the toes. If you find the your weight on the toes when at the bottom position of the exercise, you are performing it incorrectly.
6. Do not relax at the bottom of the movement. Keep your legs, back and abdominals tight as you begin the ascent.
7. Keep the rep timing slow and control the weight, especially when lowering. Remember the focus is on stretch and contraction!
8. One of the biggest mistakes people make when performing this exercise is bending over at the waist without moving the hips back. Instead of being supported by the large hamstring muscles, the weight is now placed almost entirely on the lower spine. Needless to say, this puts your back at great risk for injury. If you keep the weight close to your body your hips with naturally move back.
9. Technique is so important with this exercise. If you're just starting out, stand with your side to a mirror with a very light weight and practice the movement. Once you get the technique nailed you'll be able to move up in weight and start building some killer hams and glutes!
17 Seated Dumbbell Calf Raise
• Main Muscle Group: • Calves • Secondary Muscle(s): None • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Push • Experiene Level: Beginner
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Exercise Instructions
1. The seated dumbbell calf raise is another good exercise for those who don't have access to a seated calf raise machine. Set up by placing a step or block at the end of a flat bench.
2. Next, grasp a pair of dumbbells and sit on the end of the bench. 3. Put the balls of your feet on the edge of the step/block and rest the ends of the dumbbells on your
thighs close to your knees. 4. Let your heels drop as far as possible without hitting the floor. This is the starting position. 5. Slowly raise your heels off the floor as far as possible. 6. Squeeze the calves and pause, and then slowly lower your heals back to the starting position. 7. Repeat for desired reps.
Exercise Tips:
1. Don't let your heels touch the floor at any time throughout the exercise. 2. Pause and squeeze the calves for a count of 1-2 at the top of the movement to add intensity.
18 Standing One Leg Calf Raise with Dumbbell
• Main Muscle Group: • Calves • Secondary Muscle(s): None • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Push • Experiene Level: Beginner
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Exercise Instructions
1. The 1 leg calf raise holding a dumbbell is a great exercise for working the calves at home without machines. Set up by grasping a dumbbell in your right hand and standing on the edge of a calf raise block or step with the balls of your feet on the edge.
2. Take your right leg and hook it behind your left. 3. Let your left heel drop as far as possible. This is the starting position. 4. Keeping your body straight and eyes facing forwards, raise your left heel up as far as possible. 5. Pause and squeeze the calf muscle, and then slowly lower your heal back down as far as possible. 6. Repeat for desired reps, and then repeat on the right leg.
Exercise Tips:
1. Always work your weakest side first. For most people this is the left.
2. Use the maximum range of motion by pushing up as high as you can and letting your heel drop as far as possible.
3. Keep the rep timing slow and control the weight on the way down.
19 Standing Dumbbell Press
• Main Muscle Group: • Shoulders • Secondary Muscle(s): Triceps • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Compound • Force Type: Push • Experiene Level: Beginner
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Exercise Instructions
1. The standing dumbbell press is one of the most popular mass builders for the shoulders! Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet around shoulder width apart.
2. Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward.
3. Keep your head up and eyes facing forward. This is the starting position for the exercise. 4. Slowly raise the dumbbells above your head until your arms are almost fully extended. 5. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back
down to the starting position. 6. Repeat this movement for the desired amount of reps.
Exercise Tips:
1. The standing dumbbell press is a solid mass building compound movement that can add serious mass when using heavy weights WITH correct form. Many lifters let the form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.
2. Always use the longest range of motion possible and control the dumbbells throughout the set. 3. If you have lower back issues, it is best to perform this exercise seated - with your back flat
against a back rest.
20 Dumbbell Lateral Raise
• Main Muscle Group: • Shoulders • Secondary Muscle(s): None • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Pull • Experiene Level: Beginner
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Exercise Instructions
1. The dumbbell lateral raise is a good exercise for building width in your upper body which gives you the "V" shape. Grab a set of dumbbells and stand straight up with the dumbbells at your sides.
2. Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
3. To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
4. Pause at the top of the movement, and then slowly lower the weight back to the starting position. 5. Do not let the dumbbells touch your body, and then raise them for the next rep.
Lateral Raise Tips:
1. The dumbbell lateral raise is one of those exercises that so many people do incorrectly. First, this is an isolation exercise, so you should be focusing on stretch and muscle contraction, not using heavy weights.
2. Second, you MUST keep your rep timing slow and controlled. So many people use momentum to swing heavy weights up, and this is not going to get you the best results from the dumbbell lateral raise.
3. Third, it very important that your elbows stay above your wrists. If your wrists come up too far, the focus comes off your side delts and onto your front delts. A good trick to ensure this does not happen is to tilt the dumbbells down as if you were pouring a jug of water as you raise them up. This makes it very hard to raise the wrists higher than the elbows.
4. And finally, keep the side delts under stress for the whole set by not allowing the dumbbells to touch your body or "hang" at the bottom of the movement.
21 Bent Over Dumbbell Reverse Fly
• Main Muscle Group: • Shoulders • Secondary Muscle(s): None • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Pull • Experiene Level: Beginner
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Click to Enlarge
Exercise Instructions
1. Set up for the exercise by grasping a pair of dumbbells with a neutral grip (palms facing each other) and standing with your feet around shoulder width apart.
2. Bend slightly at the knees and bring your torso forward by bending at the waist. 3. Keep your head up and your eyes facing forward. Each elbow should be slightly bent and the
dumbbells should be directly under your chest. The dumbbells should not be touching. This is the starting position.
4. Moving only at the shoulders, raise your arms in a semi-circular motion out to your sides until your arms are parallel to the floor. Keep the slight bend in your elbows throughout the movement.
5. Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the dumbbells back to the starting position.
6. This is one rep. Repeat for desired reps.
Exercise Tips:
1. Practice good form with a light weight. 2. Squeeze your shoulder blades and pause for a moment at the top of the movement. 3. Do not let the dumbbells "hang" at the bottom of the movement, but keep the tension in your arms. 4. Focus on moving only at the shoulder. The rest of your body should be kept as still as possible and
your arms should hold the same form throughout the movement.
22 Dumbbell Shrug
• Main Muscle Group: • Traps • Secondary Muscle(s): None • Exercise Type: Strength • Equipment Required: Dumbbell • Mechanics: Isolation • Force Type: Pull • Experiene Level: Beginner
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Exercise Instructions
1. The dumbbell shrug is a simple but very effective way of working the upper traps. Grasp a pair of dumbbells and stand straight up with the dumbbells by your sides.
2. Let your shoulders "sag" down as far as possible. 3. Keeping your body fixed, slowly shrug your shoulders straight up as high as possible (don't rotate
back or forwards!). 4. Pause for a count of 1-3, and then slowly lower the dumbbells back to the starting position. 5. Repeat for desired reps.
Shrug Tips:
1. Focus on pulling the weight up with your traps and not your biceps.
2. You don't need to rotate the shoulders forward or back when doing shrugging exercises. The thought that this will benefit you is a myth! You should shrug straight up as high as possible.
3. Pause at the top of the movement to get the best results from the exercise.
