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For some variety add these to your routine
Dumbbell exercises are great for intermediate or advanced workouts as they not only have a fluid movement (compared to machines) but they are great for variety into any workout plan. Dumbbell exercises are focused on gravity and should be combined with cables, bodyweight and machines for a varied workout routine. You can also purchase magnets that go on the sides of dumbbells to help increase the weight by 2.5 pounds instead of jumping up by 5 pounds. This 'progressive overload principle' will help you lift a heavier weight.Exercises
| Picture | Name of Dumbbell Exercise | ||||
 | Reverse Curls Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ... | ||||
 | Concentration Curls Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r... | ||||
 | Dumbbell Curls This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou... | ||||
 | Hammer Curls While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ... | ||||
 | Dumbbell Ball Preacher Bicep Isolation Curl Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus... | ||||
 | 21s Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th... | ||||
 | Incline Dumbbell Curls Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows... | ||||
 | Reverse Dumbbell Incline Curls Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y... | ||||
 | Wrist Curls Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl... | ||||
 | Standing Wrist Curls Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th... | ||||
Forum Discussions
| I want to exercise!!! | I recently moved to Ottawa and promptly got hit by a car while biking home from work. Since then I have had physio but am still in pain and can't seem to do much. How do I stay in shape and exercise without using the injured parts of me? Please te... |
| Forearms | I am lacking in bicep size compared to my forearms.I have hit the biceps fairly hard but still have not acheived much gain in size. Should I up the weight and go to failure on the biceps as well as doing negative excercises? Any help is appreciated.... |
| hardgainer, hah!! i'm a no gainer. | help! i'm 46 and just started lifitng. it's been more than a year now, and my only progress has been with my forearms. why can't i put on any muscle? in fact, it seems the more i workout, the weaker i get. any suggestions?... |
| Lifting pain | Sometimes when i lift i get this sharp pain,mostly in my right arm. I get them especially when i do dumbell curls. Its mostly right in the crease of my arm, sometimes it in my forearm. It feels like a tendon is being pulled. I try to be careful a... |
| Most Affective Way to Build Forearms size? | Hi, Im tryig to build my forarm size larger what exercise should I do to affectivley see results?... |
| Types of Exercises & Techniques | I'm not really sure if this belongs here, but it seemed like the best fit, so here goes. For the past couple days, I've been doing some research into types of exercises and the techniques behind them and I'm getting them mixed up. The information ... |
| exercise schedule | I workout six days a week but I want to condense my workout to five. I still want to continue working each body part twice a week. I need help coming up with a schedule. Right now my schedule is:Mon/Thurs-back,biceps,and forearms. Tues/Fri-Chest&... |
| Forearm pain | I started working out again about 2.5 months ago after taking a few years off. I have noticed some pain in my forearms that I never used to get. It's about 1/2 way up my forearm on the outside. It seems to be right where the muscle and bone separate... |