Standard Athletic 6-Pack: A great deal for the workout regimen

We have a new pack of all our Standard Athletic socks in 6 different colors so you can workout all week (with one rest day) with a fresh pair. Save with this pack over buying them separately.

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More Kids socks for teams!

The school year is here and everyone needs socks for their team! We’ve been  making more and more styles in youth and women’s sizes to fit kids in elementary school through high school. Check out our youth page to see which socks you’d like for your team or school.

15 Ways to Avoid Scraping Your Shins Deadlifting – How to Stop Bruising

How can you avoid scraping shins deadlift pain?

Some say that deadlift shin scrapes and bruises are an expected consequence of deadlifting.

But the truth is that hurting your shins is a sign that you need to improve your deadlift form.

Deadlifts are a fantastic way to get leaner, get stronger, transform your physique or become a better athlete.

But, because the deadlift is so powerful, there is more risk deadlifting than taking a stroll.

Improving your deadlift form is hard work, but the results are worth it because great deadlift form is how you prevent shin scrapes and worse.

Here are 15 actionable tips and to help perfect your conventional deadlift form:

scraping shins deadlift prevention tips
15 scraping shins deadlift prevention tips

Take a Jump Stance

How would you stand if you were going to jump up as high as possible?

You would not take a very narrow stance with your feet close together.

And you would not take a very wide stance with your feet spread far apart.

Your strongest position to jump as high as possible is with your feet hip width apart.

Try it out.

Notice how far apart your feet are when you get ready to jump as high as you can.

That is your jump stance.

This position will give you the greatest amount of power to push the floor when you begin your deadlift motion.

Imagine walking up to the bar, and standing in front of the bar in your jump stance.

Do Not Squat Down to the Bar

The deadlift is not a squat.

In the squat, your hips go below parallel to your knees at the bottom of the squat.

In the deadlift, you keep your hips higher, above your knees.

If you attempt to deadlift out of a squat, your shins will be leaning forward past the bar.

That is a great way to scrape your shins.

You need to keep your shins out of the way of the bar.

Ideally your shins will be almost perpendicular to the bar.

When you deadlift, the bar will maintain contact with and glide over your shins.

Not dig in and gouge your shins

But how do you get down to the bar?

The answer is to move your hips back as far as you can.

This will cause your hands to drop down to your knees.

Imagine it and try it.

When your hands are at your knees, now lower yourself to the bar.

Your hips will still be above your knees, as if in a half squat.

Think of Your Arms Like Hooks

Grip the bar, not too wide and not too narrow.

The ideal grip is where your arms are just outside of your legs.

Remember to keep your arms straight with no bend in the elbow.

Never try to deadlift with your arms.

Think as if you are carrying two suitcases at your side.

You will carry them, with straight arms, using the strength of your lats and back.

You stabilize the deadlift weight with your arms.

Do not lift the weight with your arms, rather deadlift using your entire body.

You are going to lift by first pushing the floor with your feet and then driving your hips forward.

I will explain that a bit further on.

Lift Your Chest

Now, you are set up in front of the bar, in a jump stance, bar over the middle of your foot, hands just outside the legs.

Line up the barbell over where you tie your shoelaces as a cue that you are mid-foot.

Hips higher than your knees as if in a half squat.

And your elbows are locked to ensure your arms are straight.

Now lift your chest.

Lifting your chest will automatically straighten your back.

You must never deadlift with a round back.

Only deadlift when your back is neutral and flat.

Think Vertical Leg Press

At this point you are ready to deadlift.

Your shoulder blades are straight over the bar.

You are sitting back a bit as you will see in the video below.

Your weight is evenly distributed on your feet, not on your toes.

The following is perhaps the best tip I ever read about the deadlift.

And I first heard it from Jeff Cavaliere.

Start your deadlift motion by pushing against the floor from the middle of your feet.

Just as you push on the leg press machine.

Push the floor with your feet.

Think of pushing the floor.

As the barbell rises, you keep contact with your shins.

You will feel the barbell gliding over your shins.

Not banging against your shins.

Your shins act as a guide, a track for the barbell to ascend.

Watch Jeff illustrate this concept of deadlift as a leg press in his deadlift setup video.

Push, Do Not Pull

Another way of saying the same thing, but that might resonate with you.

Think knee extension and not hip extension.

If you initiate the deadlift with hip extension, you will try to pull the bar off the floor.

You will use your arms and back and try to pull the weight up.

Besides the danger to your back, you will scrape your shins because they are still not out of the way.

The solution is to think knee extension.

Knee extension is the leg press as described above.

Instead of starting the deadlift with your hips, you start with your knees.

Pushing the floor from the middle of your foot will move your shins out of the way.

And will make it easier for you to deadlift.

Think of how hard you push the floor to do pushups.

You need to push the floor likewise to start your deadlift.

Stop trying to lift the weight without pushing the floor first.

(Pushups are another foundation of the deadlift prescription – read why here.)

Watch Strongman and Powerlifter Alan Thrall Explain Deadlift Setup Tips to Prevent Scraping and Bruising Your Shins

Deadlift Straight Up – Not Back

As the barbell rises, think that you are deadlifting in a vertical line off the floor.

You are not dragging the bar into your shins and pulling the bar back.

You are lifting, deadlifting the weight in a vertical line.

The vertical line is the shortest distance from your deadlift setup to standing upright with the weight.

Drive Your Hips When the Barbell Reaches Your Knees

The next phase of the deadlift is to drive your hips.

When the barbell reaches your knees, drive your hips forward.

This way you will be using the power of your hips, back and lats to straighten up while holding the weight.

Do not arch your back at the top of the deadlift.

Stand straight for a moment and then lower.

Lower the Barbell in the Same Way

Move your hips back till the barbell reaches your knees.

And then lower the barbell to the floor.

Stop Bouncing

Stop bouncing the barbell off the floor to use that momentum to get more reps.

The deadlift is a lift of dead weight off of the floor.

Not bouncing the barbell off the floor.

When the weight gets heavy, bouncing the barbell is a wonderful way to get injured.

So, don’t do it.

Lower the barbell, reset, and deadlift as explained above.

Get Deadlift Shoes – Today

Stop wearing running shoes for deadlifting.

You want a flat shoe with hard soles to deadlift because:

  • This is the best way to distribute the weight throughout your foot.
  • Flat soles reduces the distance between your feet and the floor, reducing the distance of your deadlift.
  • Every millimeter reduction in how high you must deadlift the bar counts.
  • Hard soles gives you better stability, which results in better barbell control, and deadlift form.

Running shoes on the other hand have compressible soles which do not provide sufficient stability for deadlifting.

Running shoes are for running, not deadlifting.

Either get the right shoe or deadlift in socks.

Some good deadlift shoe options in 2018 are:

Chuck Taylor All Stars

A lower price point to get started, Chuck Taylors are an affordable option to replace your running shoes for deadlifts. Of course, you can wear Chuck Taylors casually, for basketball or for squats and deadlifts as powerlifters discovered years ago.

Reebok Crossfit Nano

The Reebok Nano version 6.0 crossfit trainer shoe is another excellent option for deadlifting.  With a flat hard sole and strong Kevlar canvas, the Reebok Nano will give you the stability necessary for handling heavy weights.

Nike Metcon 4 Training Shoe

As of today, Nike Metcon 4 are the shoes I use to squat and deadlift.  The Nike Metcon 4 is popular with strength and crossfit training athletes. Among the best feature of the Nike Metcon 4 is the flywire built into the lacing system helps keep the foot secure and locked into place.  Stability is critical.  

If you have any knee issues such as a torn or missing meniscus, you must make sure to have the most stable shoes possible for deadlifting.

As soon as you start lifting weights, especially for squats and deadlifts, get out of those running shoes and into the most stable, hard sole deadlift appropriate shoes that you can afford.  Ruining your knees is not the goal of deadlifting. 

Invest in a good pair of deadlift shoes, whether the  Chuck Taylor All Stars or the Nike Metcon 4.  Do not risk injury.  There are many deadlift shoe options available and no excuses.

Read this for more details on how to squat with proper form.

The current USAPL NJ state powerlifting Champion and the NPC Tri-State Bodybuilding Champion, Ray Padilla, does not have a meniscus in one of his knees.

Ray highly recommends and swears by the Nike Metcon 4.  His motto is “No Meniscus, No Problem!”  

scraping shins deadlift problem? Get the Right Shoes to improve your deadlift form and avoid injury
Ray Padilla’s advice – How to avoid scraping shins on deadlifts and other injuries? Get the Right Shoes!  Follow Ray on Instagram @eps_training.

 

Deadlift Pants for Scraping Shins

Deadlift pants are not the best solution to prevent scraping your shins deadlifting.  Fine-tuning your deadlift form is the best answer to prevent shin scrapes and bruises from deadlifting.  If you do not perfect your deadlift form, even with long deadlift pants, you will still bang your shins up.

However, deadlift pants are a good option to protect your shins as you hone your deadlift form.

There are a few problems with relying on deadlift pants:

  1. You cannot easily see the middle of your foot for the deadlift setup.  And as you know, setting up the bar over the middle of your foot is critical to getting the maximum push off the floor.
  2. If you decide to compete in powerlifting, deadlift pants are not allowed in competition.  So you better get used to deadlifting without the shin scraping protection of long pants in case you want to compete in a powerlifting meet someday.
  3. Relying on deadlift pants to protect your shins will not help you better your deadlift form.

Nevertheless, using long deadlift pants are a smart way to start deadlifting or practice refining your deadlift form.

Deadlift Socks are a Good Investment

On the other hand, deadlift socks are an excellent investment.  In contrast to deadlift pants, these are the benefits of deadlift socks:

  1. You can easily see the middle of your foot for the deadlift setup.  An effective cue to judge mid-foot is to set the bar directly over where you tie your shoe laces.
  2. If you decide to compete in powerlifting, deadlift socks are allowed in competition.
  3. deadlift socks do protect your shins and help you focus on improving your deadlift form.

My favorite socks for deadlifting at this point are MOXY Performance Deadlift Socks.  They last long, are comfortable and go over the knee.

You can also use soccer socks for shin protection, but the advantage of Deadlift Socks like MOXY is that they have additional padding in the shin area for better shin safety.

Deadlift Shin Guards

Another option to deadlift without scraping shins is to get deadlift shin guards. Even though deadlift shin guards are not permitted in powerlifting competitions, you have the same benefits of deadlift socks with added protection for your shins.

Practice Makes Perfect

In your next deadlift workout, use light bumper plates to practice perfect deadlift form.

Bumper plates are the same size as standard 45 pound iron plates, but are available in weights as light as 10 pounds.

As a result, bumper plates are an excellent tool to improve your deadlift form and prevent unnecessary injuries.

Great deadlift form is how you prevent bruising your shins while deadlifting.

Deadlifting every day you workout will help you work on your form.

You can deadlift everyday you train, but you cannot go heavy every day.

Daily heavy deadlifts will be too much for your central nervous system to handle.

Related Post:

Here are 10 deadlift form rules to prevent lower back pain.

Conclusion

Scraping your shins on the deadlift is very painful and can even result in bloody shins.

Learning how to deadlift with great form is the best protection for your shins.

As well as avoiding the risk of other injuries when deadlifting.

Perfecting your deadlift form should be your goal, not how much weight you can deadlift.

Even if you do not deadlift heavy, you still gain many health and fitness benefits from deadlifts.

I lost 75 pounds in 6 months just from real foodsquats, deadlifts and pushups.

And believe me, at 61 years of age with a torn meniscus, I do not deadlift heavy.

This post gives you 15 actionable tips to prevent hurting your shins on deadlifts.

What are your best tips to prevent scraping shins deadlift pain?

Read more: https://hashimashi.com/scraping-shins-deadlift/#ixzz5Ks7Srmg2

26 Remarkable Benefits Of Deadlifts To Unleash Your Fitness

Fitness Gear: Workout Performance Socks Are a Thing & They’re Legit!

Fitness Gear: Workout Performance Socks Are a Thing & They’re Legit!

If you regularly attend exercise or weights classes, you’ve probably noticed that knee-high workout socks are all the rage – and not just with teenagers.Turns out, knee-high performance socks got their start within the CrossFit community. Andrew Deters, marketing manager at Southern California-based Moxy Socks, says that Moxy Socks was inspired to create their “Deadlift” sock after hearing that when people go to dead lift weights, the barbell would scratch their shins.

“We took the construction of a ski sock, which is called full-cushion, and made that go from the mid-calf all the way up to the knee. So, the bottom half of the sock is very breathable and flexible, while the top is thick and essentially padded,” Deters explains.

The styles are rad, the fabric is a blend of 85 percent Pima cotton, 9 percent nylon, 5 percent spandex and 1 percent polyester, and they do provide some compression on the calves, which and helps with blood flow during your workout. For less than $12 a pair, they are totally worth checking out, but look out, your kids will probably want a pair, too!

Photo: Moxy Socks 

Related Products on Amazon We Think You May Like:

Moxy Socks
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HIIT TRAINING: Everything You Need To Know

The treadmill became my best friend after I quit playing basketball.

But after hearing about distance running limiting muscle growth, and looking for other ways to stay lean, I found HIIT.

This a simple, non-technical guide, of everything I’ve learned about HIIT (high-intensity interval training) after 30+ hours of research. Health benefits, workouts, science-backed studies, and more.

Let’s get into it.

Man and woman each riding airdyne spin bike inside gym

 

HIIT OVERVIEW


What does HIIT mean? High-intensity interval training
What’s HIIT? Short spurts of intense exercise followed by a brief resting period
Where can I do it? Gym, home, outside, you name it.
Benefits Burn calories faster, weight loss, increase aerobic capacity, help regulate eating habits, build muscle, improve libido
Workouts Beginner and advanced workouts below.
FAQs 11 questions covered below
Diet What to eat before and after a hit workout.

 

 

 

WHAT IS HIIT AND WHY IS IT SO POPULAR?


High-intensity interval training (HIIT) consists of small bursts of intense effort followed by a resting period. An example of a HIIT workout on a treadmill would be 8 sets of 20-second sprints followed by 10-seconds of rest.

HIIT increases endurance and overall energy, burns fat and builds muscle simultaneously, boosts metabolism and helps regulate eating habits, and more importantly, burns more calories in less time.

HIIT can be done practically anywhere, on any machine, with or without weights, and by people of all ages, fitness levels, and athletic ability.

 

8 benefits of hiit workouts
Source: Advanced Medical Certification

 

HEALTH BENEFITS


Increase endurance, burn fat, build muscle

Both HIIT and traditional endurance training will increase your aerobic capacity (VO2 max) but you’ll get better results in less time with HIIT — especially if you’re young and not very active (1).

The higher your VO2 max, the less likely you are to get cardiovascular diseases like high blood pressure, obesity, heart failure, coronary artery disease, or metabolic syndrome.

It also works both aerobic and anaerobic fitness levels allowing your body to burn fat and build muscle at the same time.

Lose weight and protect against diabetes

HIIT helps reduce body fat and prevent insulin resistance in young women which can lead to diabetes (4).

And you’ll burn even more calories than you would with sprint interval training (SIT) which is the same thing but intensity levels never drop below maximum effort (think: running vs. hauling ass) (5).

Compared to traditional cardio workouts (e.g. long distance running) it’s quite possible to burn twice the calories in half the time with HIIT training.

Boost metabolism, regulate eating habits

Like traditional weightlifting, there’s an ‘after-burn effect’ with HIIT known as EPOC — excess post-exercise oxygen — where your body continues burning calories for nearly two days after your workout (6).

This elevates your metabolism and can help control your sweet tooth by maximizing ghrelin and leptin. Ghrelin and leptin also help with fat burn and weight loss.

Improve focus, energy, libido

Quick, intense workouts like HIIT have been linked to enhanced cognition in children (8). HIIT helps to increase mitochondria levels which is what’s responsible for energy levels.

Studies have shown that long, intense workouts are tied to lower testosterone levels and libido.

Firm skin, fewer wrinkles (anti aging)

Physical activity of any kind, and HIIT training in particular, can help promote the growth of collagen in your skin which will lessen wrinkles, improve skin elasticity, and skin moisture.

 

 

 

 

INFLUENTIAL SCIENCE AND SCIENTISTS


Tabata

The infamous Tabata HIIT regimen comes from Professor Izumi Tabata.

He studied 2 groups of athletes: one trained 3x per week at a moderate intensity for 60 mins, the other trained 3x per week for only 4 mins at max. intensity (20-second intervals, 10-second breaks).

After 6 weeks, they discovered HIIT’s unique ability to build muscle and burn fat simultaneously much faster than most traditional training methods.

Gibala

Dr. Martin Gibala didn’t believe HIIT was for the average person. He argued that low volume HIIT was as effective as 4-minutes of Tabata. (9) He found HIIT training 3x per week to be the same as traditional cardio 5x per week..

In 2011, after further testing seniors and inactive people, they found HIIT reduces the risk of inactivity-related disorders/diseases such as obesity, diabetes, and cancer (10).

Zuniga

Jorge Zuniga, Creighton University, asked a simple question. What style of HIIT most impacts aerobic capacity (VO2 max) in the shortest time?

He tested 12 triathletes and concluded that 30-second intervals with 30-second rest at 90% max. was most effective.

Peter Coe

Athletics coach Peter Coe had his son run 200-meter sprints with 30 seconds rest.

This type of training was inspired by German coach and university professor Woldemar Gerschler and the Swedish physiologist Per-Olof Astrand. (12)

Vollaard (REHIT)

Dr. Niels Vollaard believe, like Gibala did, that HIIT was too intense for the average person.

For six weeks they put 29 sedentary men/women through 3 10-minute workouts per week. They found aerobic capacity and metabolic health improvements across the board.

Each 10-minute bike session consisted of  low intensity cycling with 1-2 max. intensity intervals (10-20 secs). (13)

 

Maximizing time spent near VO2 max during 15 / 15 HIIT sessions
Source: Pinterest

 

HIIT WORKOUTS


If you need some ideas, check out the workouts below. Keep in mind, you can always tweak the duration/intensity of a HIIT workout.

If a workout calls for 10 x 30-second sprints at 100% max. effort, there’s no reason you can’t do 60-second sprints at 85% effort, especially if you’re a newbie.

 

Beginner

 

 

Advanced

 

 

7-minute circuit

7-Minute HIIT Workout
Source: PopSugar

 

30-minute basketball HIIT

 

Find more basketball workouts here.

 

Treadmill fat burning

 

Find more treadmill workouts here.

 

How to do HIIT on a stationary bike?

 

Find more stationary bike workouts here.

 

20-minute elliptical workout

 

Find more elliptical workouts here.

 

20-minute stairmaster workout

 

Find more step machine workouts here.

 

HIIT swimming

 

Find more swimming workouts here.

 

30-minute jump rope workout

 

More jump rope workouts can be found here.

 

FREQUENTLY ASKED QUESTIONS (FAQs)


Q: WHAT SHOULD I EAT BEFORE A WORKOUT?

A: Make sure you’re hydrated and have enough energy to burn. Carbs and some protein usually do the trick but don’t overdo it or you’ll end up feeling sluggish. Here are some ideas, try eating 1-2 hours before gym:

Wheat toast and eggs, granola and greek yogurt, peanut butter and banana sandwich, cottage cheese and dried fruit, and of course plenty of water (at least 1L).

Q: WHAT SHOULD I EAT AFTER A WORKOUT?

Once your workout is finished, eat within 45 mins. Some healthy suggestions include rice and a chicken breast (lean), greek yogurt and dried fruit, or peanut butter and apple slices.

Q: SUPPLEMENT RECOMMENDATIONS?

A: Supplements that boost your energy (temporarily anyways) are all over the place. My personal favorite pre-workout is caffeine in the form of coffee. I used to take pre-workouts like C4 but those things can’t be good for you.

Q: IS P90X HIIT?

A: Yes. P90x is HIIT because it incorporates intense intervals with short periods of rest.

Q: HOW DO YOU DO HIIT CARDIO?

A: Any intense interval session with short resting periods would qualify. Avoid long periods of moderate intensity and aim towards short spurts of intense effort. Example: 10 mins of 30 secs max. effort sprints followed by 30 secs rest

Q: HOW OFTEN CAN/SHOULD YOU DO HIIT?

A: It depends on a few things: your fitness level, workout intensity, and recovery time. Seasoned athletes can handle 3-4 intense workouts per week. As a beginner, 2+ days per week is pushing it. When in doubt, listen to your body.

Q: CAN YOU BUILD MUSCLE WITH HIIT?

A: Yes! That’s the beauty of HIIT — you can build muscle and burn calories and fat simultaneously. The general rule of thumb is the shorter the intervals and the higher the intensity of those intervals, the more muscle you’ll ultimately build.

Q: CAN SENIORS DO HIIT?

A: Yes! HIIT can be done by people of all ages with modification. In fact, experts say HIIT is more effective in seniors and can increase energy/efficiency at a cellular level.  This study suggests doing this workout 3 times per week: 10 x 60-second cycling at ~60% of max. power with 60-seconds recovery.

Q: CAN KIDS DO HIIT?

A: This study shows that HIIT is a feasible and time-efficient way to whip your kids into shape!

Q: BETS WORKOUT FOR FAT LOSS?

A: Dr. Tabata claims (see above) 4-minutes of 20-second max. effort intervals with 10-second rests are most effective. Here’s an infographic from Daily Burn that helps you find your perfect HIIT workout:

 

HIIT Formula Inforgraphic by Daily Burn
Source: Daily Burn

 

RELATED ACRONYMS:


Came across lots of acronyms while researching, here they are:

CRF: Cardiorespiratory fitness (CRF)

MICT: Moderate intensity continuous training

HIIE: High-intensity intermittent exercise

SIT: Sprint-interval training

SSE: Steady-state exercise

LISS: Low impact steady state

REHIT: Reduced-exertion high-interval training

 

ADDITIONAL RESOURCES


Here are some additional resources that I came across during my 20+ hours scouring the internet about HIIT. Wanted to include them here as I thought they might be helpful!

Bodybuilding.com: High-Intensity Interval Training: The Ultimate Guide

MyProtein.com: How Does HIIT Boost Metabolism?

ExperienceLife.com: Guide to HIIT

WellnessForce.com: High-Intensity Interval Training & Skin Health

 

SOURCES


1- Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

2 – The Impact of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Vascular Function: a Systematic Review and Meta-Analysis

3 – Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

4 – The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women

5 – Dissimilar Physiological and Perceptual Responses Between Sprint Interval Training and High-Intensity Interval Training

6 – Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management

8 – High-intensity training enhances executive function in children in a randomized, placebo-controlled trial

9 – A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms

10 – Low-Volume Interval Training Improves Muscle Oxidative Capacity in Sedentary Adults

11 – Physiological Responses during Interval Training with Different Intensities and Duration of Exercise

12 – High-intensity interval training Wikipedia

13 – Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training

14 – Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women

 

For more information about the original article, go to : https://fitnessgoat.com/guides/hiit/

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Over 20 Dumbbell Exercises Complete with Animated Diagrams

Strength Training

 Dumbbell exercises form an integral part of most strength training programs. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance.

Why Free Weights?

Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected.

The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly. Although resistance machines can be adjusted, such as the seat height for example, the movement pattern is still largely governed by how the machine is built.

Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. They also know that they will develop a more balanced physique and structure if most of their routine employs free weight exercises.

Exercises By Muscle Group

The dumbbell exercises below have been divided into the major muscle groups of the body. There are literally an unlimited number of routines you can put together with just a handful of these exercises. The first step is to determine an outcome – general fitness, increased muscle mass, strength endurance, improved athletic performance for example. Not only will this dictate which dumbbell exercises you select it will also dictate the weight, type of adjustable dumbbells and number of sets and repetitions you choose.For sample weight training programs that focus on different elements of strength see the main strength training section.


Chest Dumbbell Exercises

Flat Chest Presses

  1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
  2. Lower dumbbells to chest in a controlled manner.
  3. Press dumbbells back to starting position and repeat.
  4. Avoid locking elbows
Flat chest press

Incline Chest Presses

  1. Adjust bench to an incline of 30 to 45 degrees.
  2. Repeat as above.
Incline chest press

Flat Chest Flies

  1. Lying flat on bench, hold dumbbells directly above chest.
  2. Bend elbows slightly and maintain throughout the exercise.
  3. Open arms to sides. Elbows should remain ‘locked’ in a slightly flexed position.
  4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

 

Flat chest fly

Incline Chest Flies

  1. Adjust bench to an incline of 30 to 45 degrees.
  2. Repeat as above.
Inlcine chest flies

Shoulder Dumbbell Exercises

Seated Shoulder Presses

  1. Sit upright on bench with dumbbells over head. Make sure back is flat.
  2. Lower dumbbells slowly to shoulders.
  3. When arms are at 90 degrees, press the dumbbells back up and repeat.
Seated shoulder press

Lateral Raises

  1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
  2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
  3. When arms are parallel to floor, slowly lower back and repeat.
Lateral raises

Reverse Flies

  1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
  2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
  3. When arms are parallel to floor, slowly lower dumbbells back.
Reverse flies

Front Raises

  1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
  2. Raise one dumbbell directly in front of you.
  3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.
Front raises

Back Dumbbell Exercises

Dead Lifts

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Bend lower back and knees to lower the weights down your legs. Back must remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.
  3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.
Dead lifts

Single Arm Row

  1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
  2. Hold one dumbbell with arm extended.
  3. Raise dumbbell up to your midsection keeping back still throughout movement.
  4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.

 

Single arm rows

Lying Bent Over Rows

  1. Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang down.
  2. Pull dumbbells up towards chest.
  3. Slowly lower dumbbells back down and repeat.
Bent over rows

Trapezius Dumbbell Exercises

Upright Rows

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Keeping dumbbells close to body, raise them to chin.
  3. Hold for a count of 2 and slowly lower to start position and repeat.
Upright rows

Shrugs

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Keeping arms straight ‘shrug’ shoulders as high as possible and hold for a count of 3.
  3. Relax and repeat.
  4. Do not roll shoulders backwards as you shrug up.
Shrugs

Biceps Dumbbell Exercises

Decline Seated Bicep Curls

  1. Adjust bench to a 45 degree incline.
  2. Hold dumbbells at sides. Arms should be fully extended.
  3. Keep elbows close to body and curl weight up by bending elblows.
  4. Slowly lower dumbbells and repeat.
Decline seated curls


Hammer curls

  1. Stand upright with dumbells at sides.
  2. Turn palms inward so they face body.
  3. Curl dumbbells up slowly keeping your elbows close to sides.
Hammer curls

Preacher Curls

  1. Set bench so back rest is approx 45 degrees.
  2. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.
  3. Keep back of upper arm against back rest and curl dumbbell up towards face.
  4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.

 

Preacher curls

Concentration Curls

  1. Sit on edge of bench with feet flat on the floor.
  2. Holding dumbbell place elbow on inside of thigh, just above knee.
  3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
  4. Slowly lower the weight and repeat for desired number of reps before switching arms.

 

Concentration curls

Triceps Dumbbell Exercises

Overhead Triceps Extensions

  1. Stand upright, feet shoulder width apart.
  2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
  3. Slowly let elbow fold so dumbbell is lowered behind head.
  4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

 

Overhead triceps extension

French Presses

  1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
  2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
  3. Extend both your arms back to start position and repeat.
French presses

Triceps Kickbacks

  1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
  2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
  3. Extend elbow so entire arm is parallel to ground.
  4. Slowly return to start position and repeat for desired number of reps before changing arms.



Tricep kickbacks

Leg Dumbbell Exercises

Half Squats

  1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
  2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
  3. Keep back flat, lower back slightly arched inwards and head up.
  4. Return to upright position and repeat.
Dumbbell squats

Dumbbell Lunges

  1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
  2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
  3. Push off with front foot to return to starting position.
  4. Repeat for the desired number of reps and change legs.

 

Dumbbell lunges

Calf Dumbbell Exercises

Single Leg Calf Presses

  1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
  2. Stand on one foot on edge of bench frame.
  3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
  4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

Seated Calf Raises

  1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
  2. Rest dumbells on thighs while keeping hold of them.
  3. While staying seated raise heels by just using toes.
  4. Lower your heels to the ground and repeat.
Calf raises
Original article by Sports Fitness Advisor