Dumbbell training can give you a high-intensity workout, depending on the complexity of the movements involved, your fitness level and the resistance of the dumbbells. The National Academy of Sports Medicine recommends that you perform exercises that incorporate different muscle groups together rather than isolating muscle groups. This will increase the intensity of the exercise, burn more calories in less time, and improve muscular stamina.
Dumbbell Squat Press
The squat press uses your lower body to generate force and transfer it to your upper to lift the weight over your head. Your abdominals and spine work together to keep your torso upright and stabilized as you move. Hold a dumbbell in each hand over your shoulders and stand with your feet about shoulder-width apart. As you squat, keep your torso upright and your knees and feet pointing forward. Exhale and stand straight up, pressing the dumbbells over your head. Hold this position for one second and lower the weights to your shoulders. Perform three sets of eight to 10 reps. You can also do this exercise with one dumbbell.
Standing Push Press
The push press is a power exercise that engages your lower body to press a heavy weight over your head. By quickly contracting your legs, you can generate enough force to lift without relying your shoulder and arm. Like the squat press, you hold one dumbbell over your shoulder with your elbow close to your body. Bend your legs slightly and quickly straighten them, pressing the dumbbell over your head. Lower the weight to your shoulder and repeat the exercise for three sets of six to eight reps on each arm.
Alternating Dumbbell Row
This exercise works on the pulling action of your shoulders and arms while keeping your spine and lower body stabilized. With your torso bent forward at about 30 degrees from the upright position, extend your arms beneath you while holding a dumbbell in each hand. Pull your left hand toward your body near your armpit without rotating your torso. As you lower your left hand, bring your right hand toward you, pulling your shoulder blades back. As you move your arms back and forth alternately, develop a consistent breathing pattern to sustain the work. Perform three sets of 20 reps.
Alternating Ball Chest Press
Like the alternating back row, this exercise works on the pushing movement of your shoulders and arms while lying on a stability ball. This exercise also works on hip and spine stability as you move. Hold a dumbbell in each hand and lie on top of a stability ball with your feet on the ground about hip-width apart. As you extend your arms over your body, lift your buttocks up to maintain your balance and alignment. Lower your left arm toward your body with your elbows pointing out to your side. As you press your left hand up, lower your right hand toward you. As you move your arms back and forth, develop a consistent breathing pattern to sustain the work. Perform three sets of 20 reps.
Super Set
A super set is performing two exercises that work on opposite movement patterns or body parts without rest between exercises. This helps you improve muscular definition, stamina and the rate of muscle growth, says physical therapist Gray Cook, author of "Athletic Body in Balance." For example, you can perform the back row and the chest press consecutively without rest. Then rest for no more than one minute between each super set, and repeat the work two more times. You also also perform a dumbbell squat or lunge with a standing dumbbell press in a super set.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
Member Comments