If you are reading this now there is a very good chance you are bright enough to have been educating yourself via reading multiple articles that will help you reach your goal. Most likely you have
If you are reading this now there is a very good chance you are bright enough to have been educating yourself via reading multiple articles that will help you reach your goal. Most likely you have [...]
1. If you are reading this now there is a very good chance you are bright enough to havebeen educating yourself via reading multiple articles that will help you reach your goal.Most likely you have seen 100 different ways to get the results you are looking for. Isthat true? The reason you see so many things out there is that there are “many ways toskin a cat.” I’m not sure why we use that saying, but hey! There it is and it still rings true.The moment someone tells you their way is THE “right way” or “only way” RUN! Truthbe told, there are many paths to reach your goal. The real question is which one youenjoy the most and will get you there the quickest?I have been training for nearly 20 years consistently. During those 20 years I have donemany types of training: Weight Training, Karate, Judo, Sprinting, Plyometrics, DistanceRunning, Football Drills Etc. When it is all said and done my favorite type of training iseither Weight Training or Karate. One thing I notice though is every Dojo is differentwhereas every dumbbell feels familiar. This being the case I am CONSTANTLY hittingthe weights. Though I still sprinkle in the different types of working out, I build mytraining around my Primary Training Interest. You may or may not share the same levelof interest with Weight Training as I do. Either way, the importance of weight training isundeniable!Weight training will increase lean muscle, increase metabolism, increase bone density,increase sense of well-being, increase vitality, decrease fat just to name a few benefits.Would you agree these are good? I’m pretty sure you do! So what is one of the bestways to accomplish all of this in a minimal amount of space? Again per usual there area multitude of options; however, one of my favorites is via Weight Training withDumbbells.Dumbbells offer an excellent form of resistance, take up little space and can be used fora monstrous number of exercises. In fact there are so many possible exercises thatwhat I want to do is break that huge number down to the MOST EFFECTIVE ones. Surevariations are great, but let’s cut to the chase and narrow down the scope a bit for fastand noticeable results. I struggled with “number” of best exercises with dumbbells, butlanded on SIXTEEN. There are TONS more and unlimited possibilities in training REPS,SETS, PACE etcetera: but, these 16 are perfect for Full Body Development in a MinimalSpace with Minimal Equipment.All that you need to complete all the exercises to come are a Set of Dumbbells, aDumbbell Rack (to keep them orderly) and an Adjustable Bench. There are a lot ofpossibilities out there, but I like POWERTEC’s options. Their Capacity and FutureFunctionality are superb.
2. - WorkbenchCapacity: 600 lbs.- Workbench Functionality: Multiple Settings (decline, flat, incline, upright)- Workbench Future Functionality: A variety of Attachments are available to expand later- Dumbbell Rack: Holds 6-8 Sets of Dumbbells depending on Size of DumbbellsWhat’s also great about this duo is that this combination takes up only about 16 sq. ft.when not in use. Beyond that that they can be placed next to the wall so they are nottaking up space that you want to use in your room of choice! When it’s time to work outyou just roll the Powertec Workbench into place and get to work! How do I know thiscombo works? I worked out with and trained multiple clients achieving great results withthis minimalist configuration: Adjustable Bench/Dumbbells.You still with me? Okay, time to get into how to build the body you have always wantedwith the TOP 16 DUMBBELL EXERCISES. Though full-body movements are fine, toBUILD and SCULPT the physique you want these following movements are necessary.CHESTLet’s start with Carving an awe inspiring Chest of Granite! The first two of the 16exercises are for the chest.1. The Dumbbell Bench Press. Exercise numero uno is a crowd pleaser. This is a trueclassic and is the base compound movement to build a solid chest. The Pecs arehammered via this tired and true movement that has shaped bodies for decades. Usingthe Multibench you can also do a number of variations of this basic movement. ADecline Bench Press helps to “shelf up” the chest bringing out the sharper underline ofthe pec. An Incline variation helps fill out the Upper Chest. This movement with thesevariations builds solid mass in the full pec.2. The Dumbbell Chest Fly. This exercise is awesome for putting extra emphasis onslashing up the chest. A lighter weight is used for this in comparison to the Press;however, Incline and Decline variations are also beneficial for full Pectoral development.The combination of Bench Press and Fly movements with variations of Incline, Flat anddecline will result in great chest.
3. SHOULDERSOne of the best ways to improve the V-Taper of your physique is by adding width andshape to your shoulders. This also makes the arms look that much more impressive.The area where the arm meets the shoulder just looks incredible when you take thetime to develop the delts as needed. The shoulders are so important in physiquedevelopment that I have dedicated 5 of the 16 exercises to them. So what exercises arebest for this development?3. Dumbbell Shoulder Press. This movement is a popular compound movement thatengages the entire shoulder. Variations such as the Arnold Press are a way to addsome spice to the movement for additional results. However you look at it though, asolid compound movement where you’re lifting serious weight is a great way to pack onlean mass.(Compound Movement: A lift involving movement in 2 or more joints. i.e.: ShoulderPress active joints: shoulder and elbow) Photo credit: bodybuilding.com
4. 4. Dumbbell Upright Row. This exercise is also a compound movement. You can move considerable weight and spark large muscle gains with the Upright Row. Also hit during this exercise are the Traps. That being said, check out #5 Photo credit: bodybuilding.com 5. Dumbbell Shrugs. This is more of a Trapfocused movement. You know how powerful astrong set of traps looks. Upright rows andShrugs are the quickest way to get them. Trapsare great but you want to put a large amount offocus on the “shoulder caps.” This is where #6and #7 come into play. Photo Credit: bodybuilding.com
5. 6. Dumbbell Front Raises. With the Front Raise you can do them simultaneously or in alternating fashion. The key here is to DO THEM! This movement adds roundness and fullness to the front side of your shoulder. Though the front side of the shoulder needs work it is imperative to focus on the outer and rear portions to develop a FULL SHOULDER. #7 and #7a will help with that. Photo Credit: bodybuilding.com7. Dumbbell Side Raises. This is a basic movement putting all possible emphasis onthe outer portion of the shoulder. When done consistently and with intensity you will seewidth and roundness added to your shoulders. What does that mean? A better V-Taper.7a. Variation of the Side Raise. Simply bend forward at the waist and pull themovement towards the back. AKA the Rear Fly. This is the best way to isolate the RearDelt. This area is SO OFTEN neglected, but it really gives the shoulder the ultimatelook! (Why not have 17 exercises making this exercise #8 instead of listing this Variationas 7A you ask?) Good Question! Moving on…BACKI would be amiss if I didn’t get into back training movements in this TOP 16 list. Trainingall Chest and Biceps is a great way to create an imbalanced physique and injureyourself. Working on balancing your body will result in a better look and stronger body.So what do you do for your back?
6. Photo credit: bodybuilding.com8. Dumbbell Row. As the Bench Press is to the Chest, the Row is to the BACK! Youthought you were done with those types of questions once you took the SAT or ACTright? Well it’s back! The point is the ROW is Tried and True. It is one of the greatestexercises for Back Development both for lats and rhomboids. Single Arm or Double ArmRows are both possible. You can do variations with elbows in or out. You can adjustyour hand position (which way your palms are facing [in, back or out]). All of thesevariations keep the row interesting and stimulate extreme muscle growth. Whatever youdo, for your physiques shape, ROW!(Want more? Part II is coming up later this month…) Ian Lauer, CSCS www.ianlauer.com
7. About the AuthorIan Lauer is an Actor, Fitness Model and a Certified Strength and ConditioningSpecialist via the NSCA (National Strength and Conditioning Association) as well asCertified Spencer Pilates Instructor through NESTA (National Exercise & SportsTrainers Association).Ian graduated from The College of Wooster with a degree in Chemistry with a minor inTheatre. After graduating, he acted professionally and performed in a number of stageproductions. He went to graduate school and earned a Master’s degree in Acting atWayne State University.Ian is now the Asst. Fitness Director of Cooking Me Skinny, a new national weight lossprogram launched fall of 2010, Team Powertec member, and a sponsored athlete ofTeam Sci-Fit.Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipmentbased out of Los Angeles. Powertec manufactures an entire list of strength equipmentfor both domestic and commercial use, from basic weight lifting to look good and livehealthier, to functional training development being used in improving athleticperformance. www.powertecfitness.com mag.powertecfitness.com forum.powertecfitness.com